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Melt It Off: Calorie-Burning Circuit Workout

Reshape your abs, butt, and legs in record time with these five calorie-burning exercises. This routine is a circuit; perform each move for 30 seconds, resting for 15 seconds between moves. Complete the entire circuit three times.

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Squat Walk

Targets: Abs, butt, and quads

-- Stand with feet slightly wider than shoulder-width apart, arms by sides.

-- Lower into squat and place palms on floor in front of feet.

-- Walk hands forward into full push-up position, with legs maintaining a wide V.

-- MAKE IT HARDER: Do a push-up.

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Roll Pop-Up

Targets: Abs, butt, and legs

-- Stand with feet shoulder-width apart, arms by sides.

-- Lower into squat, bending elbows by sides to bring hands in front of chest, palms facing each other.

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Attitude Touchdown

Targets: Back, abs, obliques, butt, and legs

-- Stand with feet hip-width apart, lift bent right leg behind you at hip level and extend arms overhead, palms facing each other.

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Spider Jump

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

-- Start on floor in full push-up position.

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Half Turkish Get-Up

Targets: Triceps, abs, obliques, butt, and hamstrings

-- Lie faceup on floor with right knee bent, foot flat and left leg extended. Raise right arm toward ceiling and extend left arm directly out to side on floor, palm down.

-- Keeping right arm pointed up throughout, engage abs and press onto left forearm to lift torso off floor, propping yourself up on left elbow.

-- Press into left palm and right heel and squeeze glutes to lift hips and left leg up so that body is parallel to floor.

-- Reverse motion to return to start. Repeat. (Switch sides for each circuit.)

Originally published in FITNESS magazine, February 2011.

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What do you think? Review this slideshow!

nottydotty45 wrote:

great workout idea....wish i could email it to myself though....

9/2/2013 02:55:19 PM Report Abuse
coreytmitchell wrote:

Check out Fast and Loose by Dirty Yoga at It's a 30 min yoga based cardio class which is streamed and part of a complete workout which is changed every week so all workouts are fresh. It's really impressive and it works. I've been on it for nearly a year and I've never had these kind of results.

4/9/2013 04:59:21 PM Report Abuse
sandra_foster1 wrote:

Good workout. I recently found Flavia del Monte's program which helped me a lot.It is a complete program with diet and exercises which results a perfect beautiful body. I recommend it further at

7/30/2012 06:50:09 AM Report Abuse
a3984502 wrote:

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3/2/2012 03:16:37 AM Report Abuse
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12/30/2011 03:18:06 PM Report Abuse
anonymous wrote:


8/2/2011 06:55:14 AM Report Abuse
efisher1126 wrote:

I did a similar program to this one for 4 weeks, in addition to interval training. It was great! Check out my blog where I chronical my 4 week fitness journey: Beth

4/11/2011 02:54:05 PM Report Abuse
Fenra wrote:

Looks straight forward to me... it's like a burpee, but instead of jumping your feet back, you walk your hands forward. The only instruction that's missing is that you start from (and end in) a standing position. Does that help?

4/5/2011 03:12:48 PM Report Abuse
ilovequebecgoalies wrote:

I thought the instructions ok. At least they give videos now...they used to be much more confusing without videos.

2/24/2011 02:26:00 PM Report Abuse
christineurban1 wrote:

These exercises are so poorly written that I don't really get want you're supposed to do. Seems like the pictures don't match the written instructions. Almost like it's half written...

2/21/2011 10:47:52 AM Report Abuse
Kaseyjohnson1 wrote:

I LOVED this workout.The next day every muscle in my body felt tight and toned. Thanks for sharing!!

2/2/2011 08:37:50 AM Report Abuse

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