Little Black Dress Workout: 4 Weeks to Getting Slim, Strong, and Sexy

Cardio Component

This fat-blasting routine intersperses shadowboxing and jump-rope intervals to burn up to 300 calories in 30 minutes. If jumping rope is hard on your joints, jog or march in place or do a mix of calisthenics like knee lifts and side steps.

Minutes	Beginner Cardio Workout
0:00-2:00	Shadowbox (no weights). Stand with feet staggered and hip-width apart, left foot forward, hands in fists near face. Bounce body weight between left and right foot. Punch forward from shoulders, alternating arms. Retract fist quickly and twist your body from side to side as you punch.
2:00-6:00	Simulation Jump Rope. Double up the rope, holding both ends in left hand. Pretend you're jumping over the rope, turning both hands. After 2 minutes, switch hands and repeat, holding rope in right hand.
6:00-24:00	Repeat from the beginning, alternating shadowboxing and jump-rope intervals 3 times.

 

 

Minutes	Intermediate Cardio Workout
0:00-2:00	Shadowbox (no weights). Stand with feet staggered and hip-width apart, left foot forward, hands in fists near face. Bounce body weight between left and right foot. Punch forward from shoulders, alternating arms.
2:00-4:00	Basic Two-Foot Jump Rope. Try to jump up only an inch or two, with feet skimming the floor. Keep arms close to sides as you turn the rope.
4:00-6:00	Cross-Country Ski. Jump from side to side while turning the rope. "Imagine crossing your feet from left to right over an imaginary line," says trainer Marco Reed. "Your arms and wrists turn the rope to set the pace."
6:00-24:00	Repeat minutes 0-6, alternating shadowboxing and jump-rope intervals, 3 times.

 

 

Minutes	Advanced Cardio Workout
0:00-2:00	Shadowbox. Hold a 2-pound weight in each hand or use wraparound weights. Stand with feet staggered and hip-width apart, left foot forward, hands in fists near face. Bounce body weight between left and right foot. Punch forward from shoulders, alternating arms. Retract fist quickly and twist your body from side to side as you punch.
2:00-4:00	Basic Two-Foot Jump Rope. Try to jump up only an inch or two, with feet skimming the floor. Keep arms close to sides as you turn the rope.
4:00-5:00	One-Legged Jump Rope. Jump on right foot for 30 seconds. Keep both knees bent and land softly. Repeat for 30 seconds on your left foot.
5:00-7:00	Cross-Country Ski. Jump from side to side while turning the rope. "Imagine crossing your feet from left to right over an imaginary line," says trainer Marco Reed. "Your arms and wrists turn the rope to set the pace."
7:00-9:00	Basic Two-Foot Jump Rope.
9:00-36:00	Repeat minutes 0-9 three times.

 

 

Originally published in FITNESS magazine, December 2006.