Need more ways to rev your calorie-burning potential?

FULL-BODY BLAST (20 minutes)
This high-intensity sculpting routine helps you get that permanent metabolism boost by building muscle, but it also keeps your real-time calorie burn on high—so you get the best of both worlds. Designed by Erica Miller, a personal trainer in Atlanta, Georgia, this workout hits all your major muscles at a rapid clip—you'll rest for just 20 seconds between sets.

How to do it
You'll need a 6-pound medicine ball and a flight of stairs. Warm-up for 5 minutes by walking up and down the stairs, then do circuit A twice followed by two sets of circuit B. Rest for 20 seconds between exercises and 60 seconds between circuits. Cool down by walking for 5 minutes.

CIRCUIT A

Triple ball lunge (three-part move)
Works legs, butt, and abs
Do the following three moves back-to-back:

1. Walking lunges with twist:
Hold a medicine ball with both hands in front of you at chest height. Lunge forward with left leg, making sure left knee stays over left ankle. Keeping your back straight, twist torso and lower the ball to the outside of left hip [shown above]. Rise up to return to start and lunge forward with right leg and lower the ball to right side. Do 2 lunges on each leg.

2. Lunge pulse:
Hold the medicine ball overhead with both hands, arms straight, and lunge forward with left leg so left thigh is parallel to floor [shown below]. Rise up and lower again (don't step back to start). Do 4 pulses, then switch legs and repeat.

 

 

 

 

 

 

 

 

  3. Mountain climbers:
Get into plank position, wrists aligned under shoulders (or place hands on the medicine ball). Bring your right knee toward your right arm [shown below], then, in a smooth motion, jump left knee up and right foot back to complete 1 rep. Do 4 reps.

Repeat this sequence 6 times without a break to complete 1 set, rest for 20 seconds, and then move on to the Shuffle and squat.