Weight Loss, Diet and Fitness Program

Want to whip yourself into shape without leaving your own turf? All you need are the right moves-and we’ve got ‘em, straight from the coolest classes in gyms today. These supereffective workouts will each burn approximately 300 calories in about 30 minutes. Whether it’s boot camp, kickboxing or marathon-training drills, each routine wakes up different muscles and prevents boredom by moving quickly from one exercise to the next. They’re guaranteed to reenergize your home workout!

1. KICKBOXING
• It’s for: Anyone looking for a little aggression release.
• Body benefits: Sculpts the major muscle groups including abs, glutes and arms; provides an intense cardio burn.
• Workout tips: Keep elbows slightly bent as you punch; don’t lock your knees when kicking. You’ll need a jump rope.

The Workout
• Fighting stance: Stand with feet shoulder-width apart, shoulders relaxed, elbows slightly bent and fists in front of face. Return to this position between each of the moves.
• Jabs: Stand as above, left foot forward. Punch with right arm, keeping left hand in front of face. Do 25 punches. Switch arms and foot position; repeat.
• Crosses: Punch with left arm toward right side, turning torso to the right while pivoting off back foot. Do 25 punches, switch sides and repeat.
• Hooks: Punch forward with left arm, bending elbow and arcing the punch, as if punching around something. Turn torso to the right and pivot off back foot as above.
• Punching combo: Do 1 set of jabs, crosses and hooks sequence, 25 reps each, switching sides.
• Jump rope: One minute
• Front kicks: Assume fighting stance, left foot forward. Lift left knee so thigh is parallel to floor; kick forward with heel. Do 3 sets of 10 reps on each leg; switch sides with each set.
• Side kicks: Raise left knee as above and kick heel to left side at hip level. Do 3 sets of 10 reps on each leg; switch sides with each set.
• Front kicks: Do 3 sets of 10 reps on each leg; switch sides with each set.
• Kick combo: Do 3 sets of front, side, front kicks sequence, 10 reps each; switch legs after each set.
• Jump rope: One minute
• Squat kicks: Lower into squat position. As you rise up, do a side kick with left foot; repeat squat. Do 3 sets of 10 reps each leg; switch sides after each set.
• Kick/punch combo 1: Combine jab, cross and front kick; do 2 sets of 10 on each leg.
• Jump rope: One minute
• Kick/punch combo 2: Combine jab, cross and rear kick with squat (squat immediately after returning leg from kick); do 2 sets of 10 on each leg.
• Jump rope: One minute

2. BOOT CAMP
• It’s for: Back-to-basics fans.
• Body benefits: Total-body toner; builds endurance.
• Workout tips: Rest 6 to 8 seconds between moves. You’ll need 5- to 8pound weights and a jump rope.

The Workout
• Biceps curls: Do 3 sets; 15, 20, 25 reps.
• Jumping jacks: Do 4 sets of 20 reps.
• Triceps kickbacks: Extend arms behind you, keeping elbows in at your sides. Do 3 sets; 15, 20, 25 reps.
• Jump rope: 40 revolutions.
• Push-ups: Do 3 sets; 10, 15, 20 reps.
• Mountain climbers: Begin on all fours and push up onto toes. Bring right knee toward chest; alternate feet as quickly as possible. Do 20 times on each side, 3 sets total.
• Squats: Do 3 sets; 15, 20, 25 reps.
• Jumping jacks: Do 4 sets of 20 reps.
• Hydrants: Begin on all fours, elbows on floor. Lift right leg to the right, keeping knee bent and thigh parallel to floor. Do 3 sets each leg; 15, 20, 25 reps.
• Abdominal crunches: Do 1 set of 50 crunches; pulse up for 50 counts; twist to right for 50; twist left for 50.

3. MARATHON DRILLS
• It’s for: Runners training for the 26.2mile endurance event; beginning runners seeking guidance
• Body benefits: Works heart and lungs while burning about 625 calories an hour; sculpts butt, quads, hamstrings and calves.
• Workout tips: Rev up your normal running routine by doing each of these drills for about 30 seconds. Resume your usual pace for 2 minutes after you complete each one.

The Workout
• High knees: While running, bring knees up as far as you can with each step.
• Buttock kicks: Exaggerate your pushoff by kicking toward your buttock with each step.
• Bounding: Skip forward, getting as much distance as you can with each step. Use arms to propel you forward.
• Karaoke: Turn sideways, crossing left foot over right. Step right with right leg; cross left foot behind right. Continue alternating legs for 30 seconds traveling right; switch sides to go left.
• Stride: Pick a point 50 yards ahead, like a stop sign or lamppost, and accelerate to a sprint as you run toward it, slowing down after you reach your goal.