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Get lean all over: fire up your workout and burn more than 2,000 calories a week with our metabolism-boosting cardio and strength program - Shape Metabolism Exclusive

Shape, Sept, 2003 by Suzanne Schlosberg

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the workout

TIME 34-42 minutes

WHAT TO DO After your 5-minute warm-up, perform 30 seconds of each power move with as much intensity as you can (RPE 8-9), then recover by walking or marching in place for 90 seconds at RPE 2-3. Repeat each move 3-4 times using the same 30:90-second work-to-recovery ratio before going to the next move (6-8 minutes per move), then cool down.

MUSCLES WORKED Each move strengthens the quadriceps, hamstrings, buttocks, abdominals, calves, inner thighs and upper hips.

NOTE Use the following "arm ready position" for each move: bend arms in front of torso, elbows pointing down with palms facing each other.

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* See the Rate of Perceived Exertion on page 172 for explanation. ** Calorie estimates are based on a 145-pound woman.

Schlosberg is the author of Fitness for Travelers (Houghton Mifflin, 2002) and co-author of Fitness for Dummies (IDG Books Worldwide, 1999).

Get lean all over: fire up your workout and burn more than 2,000 calories a week with our metabolism-boosting cardio and strength program - Shape Metabolism Exclusive

Shape, Sept, 2003 by Suzanne Schlosberg

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