Bikini Body Workout 2007: Complete Cardio and Sculpting Routine

Pick Your Favorite Cardio

Adding at least a couple of calorie-burning workouts a week will get you leaner, faster. Since you'll likely stick with something you love, pick whatever you want -- running, swimming, skating, dancing -- as long as it gets your heart rate up. Be sure to vary your intensity levels by choosing from the different workout programs each week.

Slow and steady (60 minutes)

Warm up for 10 minutes, then go for another 50 at a moderate pace -- you should be able to chat with a friend, but you may need to stop once or twice to get a drink of water.

Too hard? Cut the workout to 40 minutes. Go at an easy to moderate level for the first 3 weeks, then gradually work up to 60 minutes.

Hard and fast (30 minutes)

Warm up for 10 minutes, then increase your pace until you're working at a high intensity level -- you couldn't carry on a full conversation if you tried. Try to maintain this pace for 15 minutes, then cool down for the final 5.

Too hard? Cut the fast part to 10 minutes, or do 30 minutes of moderately high-intensity exercise, working up to high.

Intervals (45 minutes)

Warm up for 10 minutes, then alternate 1 minute of high-intensity speed bursts (you're breathless) with 2 minutes of moderate-intensity recovery periods (you can speak with a little huff and puff). Do 10 of these speed intervals, then cool down for the final 5 minutes.

Too hard? Do fewer intervals and give yourself a longer recovery time.

Originally published in FITNESS magazine, June 2007.