TURN UP YOUR BURN
Steal a Workout From a Pro
American Major League Soccer player Bill Hamid helped cut his body fat from 19% to less than 10% with this workout. Do each exercise for 20 seconds, with 20 seconds of rest between moves. Do the cycle two or three times. Interval-style training can increase kilojoule burn for up to 22 hours.
3 Walking lunge
4 Side shuffle with medicine ball
5 High-low exchange*
6 Box jump
7 Push-up with row
8 Rotational sit-up
*Lie on your back and hold a stability ball between your ankles. Then pass it from feet to hands, keeping your core tight.
11 Change Things Up
Swap rowing for running or free weights for machines. New moves can help speed your heart rate from 60% to 80% of your max, so you burn an extra 500 kilojoules an hour, says fitness director Scott Danberg. Also, constantly assess how challenging your workout feels. By noting progress and increasing your weight and intensity accordingly, you will avoid undesirable plateaus.