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Boost Energy, Blast Fat, Fast!

Burn 130 calories (and boost your energy) in just 15 minutes with this fun, do-anywhere cardio express routine.

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Speed Skater B
Jay Sullivan
Jay Sullivan
Jay Sullivan
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Star Squat

Targets: Arms, abs, and legs

  • Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders.
  • Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged).

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Speed Skater

Targets: Shoulders, back, abs, butt, and legs

  • Stand with feet hip-width apart, arms by sides. Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you.
  • Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.
  • Do 20 reps.

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Lunge Kick

Targets: Abs, butt, and legs

  • Stand with feet hip-width apart, arms by sides, elbows bent. Lunge forward with left leg while swinging right arm forward and left arm back.

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  • As you rise, kick right leg straight up and swing arms in opposite directions.
  • Lunge forward with right leg as foot lands on floor.
  • Continue lunge kicking forward 10 steps, alternating legs. Turn around and lunge kick back to start.

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Knee-Up Jump Lunge

Targets: Abs, butt, and legs

  • Stand with feet hip-width apart, arms by sides, elbows bent. Lunge back with right leg while swinging right arm forward and left arm back (like a runner).

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  • Press off left foot and jump straight up (as high as possible), bringing bent right knee toward chest and swinging arms in opposite directions.
  • Return to lunge as you land.
  • Do 10 reps, then switch legs and repeat.

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Sumo Kick

Targets: Abs, butt, and legs

  • Stand with feet hip-width apart, toes turned out slightly and elbows bent by sides, fists in front of chest. Take a large step out to left with left foot and sink into a wide squat.

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  • Stand up, placing weight on left leg, leaning slightly to left, and kick right leg out to side with foot flexed.
  • Lower right leg, bringing right foot beside left.
  • Do 10 sumo kicks across floor; switch directions, kicking with left leg back to start.

Originally published in FITNESS magazine, January 2010.

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What do you think? Review this slideshow!

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reformedchurch wrote:

How about exercises for those of us that are in our late 50's to early 60's? Alot of these exercises that are shown, a person of our age can't do these (or at least start out with these).

11/29/2010 12:10:47 PM Report Abuse
stareyepearls wrote:

It show's a video link :) near the description paragraphs.

8/18/2010 07:34:06 AM Report Abuse
rachel.paietta wrote:

There seems to be a discontinuity between the descriptions and the pictures. Especially on this one and the star jump.

1/13/2010 09:47:53 AM Report Abuse
busybarb6 wrote:

great ideas !! really got the heart rate up there. We did it 3 times through. Keep up fresh ideas

1/4/2010 03:08:17 PM Report Abuse
lisa.gall wrote:

would have liked a video better.

1/4/2010 08:51:01 AM Report Abuse

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Fitness Magazine, January 2010
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