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Transform Your Body in 30 Minutes a Day

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Cardio to Go

This high-energy cardio circuit uses good old-fashioned calisthenics to blast up to 300 calories in less than 30 minutes. Do each cardio drill for 30 to 60 seconds, marching or jogging in place for 1 minute to recover between moves. Complete the circuit twice through. You can do this workout after your strength routine or on alternating days, depending on your schedule.

1. Mountain Climbers

Place hands on step, arms straight, legs extended behind you on floor. Alternate "running" in place by switching legs forward and back.

2. Jumping Jack Knee-Ups

Alternate lifting your knees toward chest while doing jumping jacks.

3. Vertical Jumps

Jump as high as you can, bringing knees toward chest; land softly with knees slightly bent.

4. Scissors

Alternate switching left and right foot forward, as if on a cross-country ski machine; use your arms for added momentum.

5. Knee Lifts

Run in place, lifting knees as high as you can.

6. Squat Thrusts

Drop hands to floor and jump feet behind you; hop feet back to start and jump up; repeat.

7. Speed Skate

Take a big hop sideways to right, landing softly on right foot. Find your balance; hop to left.


Jari Love, Get Ripped! to the Core (66 minutes, $14.95); Get Ripped! Slim & Lean (65 minutes, $14.95) More workouts from Jari Love. One focuses on a stronger middle; the other emphasizes weight loss (

Tracey Mallett's The Method Cardio Bootcamp (45 minutes, $19.98) Instructor Mallett uses a mix of calisthenics and classic sculpting moves to shape every muscle group (

Tom Holland's Total Body Workout II (20 minutes; $14.95) This no-nonsense circuit routine from Holland, an Ironman triathlete and exercise physiologist, is quick but gets the job done (

Originally published in FITNESS magazine, August 2006.


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a3984502 wrote:

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3/2/2012 03:24:28 AM Report Abuse
MDG8892 wrote:

I've been doing this workout for almost three weeks and I LOVE it. It takes longer than 30 minutes to do a full 3 sets of each exercise but I've seen a definite increase in upper body definition and have lost lower body inches.

2/21/2011 10:35:11 AM Report Abuse

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