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Hone all your bikini zones -- upper arms, abs, butt, and thighs -- and then some with this high-octane workout. The key is to alternate each of these shapers with 30 seconds of cardio, says trainer Holly Rilinger, who created this Summer Slim-Down plan for FITNESS and who draws big crowds to her outdoor training camp and Spinning classes at Flywheel Sports in New York City. "Your heart rate stays elevated the whole time, so you're burning plenty of calories as you build lean muscle," Rilinger says. Beginners can march in place between sets; exercise pros can do high knees or jumping jacks. Complete the circuit twice and aim for two to three sessions each week.Sign up for the complete fitness planWatch the workout video