Do 10 reps of each move, going from one exercise to the next with no rest; then take a one-minute break. Do three circuits total. Follow this metabolism-revving, total-body routine two or three times a week.
To add to the burn and help you lose 10 pounds more quickly, do this routine in addition to this cardio workout, two times a week: Using your cardio of choice, warm up for eight minutes. Then, speed up to your comfortably hard pace and hold it steady for 10 to 15 minutes. Then slow back down and recover at a conversational pace for five minutes. Repeat one or two more times. Breezing through? Up your tempo time to 20-minute segments, and repeat two or three times
EXERCISE 1DUMBBELL SQUAT TO OVERHEAD PRESS
EXERCISE 2DUMBBELL CHEST PRESS ON STABILITY BALL
Grab a pair of dumbbells and position your upper back on a stability ball, knees bent 90 degrees, feet flat on the floor; hold the weights by your chest, elbows bent and palms facing forward. Press them toward the ceiling until your arms are straight, then lower back to start. That’s one rep.
EXERCISE 3 STABILITY-BALL JACKKNIFE
EXERCISE 4 DUMBBELL LUNGE WITH BICEPS CURL
EXERCISE 5 STABILITY-BALL HAMSTRING CURL