Bob Harper's Fat-Blasting Workout

 

Burn fat and calories in 20 minutes with trainer Bob Harper's sweat-dripping circuit workout.

Squat, Swing, Shuffle

What you'll need: a set of 5- to 10-pound dumbbells
How this workout works: Perform each move for 45 seconds, doing as many reps as possible in that time and resting for 15 seconds between moves. Complete the circuit four times.
Targets shoulders, back, arms, abs, butt, legs

 

 

Rise up and raise dumbbell over head as you shuffle twice to right: Step right foot out to right side, bring left foot to meet right and then, keeping left foot planted, step right foot out to right again. MAKE IT EASIER: Stay in place rather than shuffle.

• Switch arms and shuffle to left for the next circuit; repeat.

 

 

Lever Lunge

Targets shoulders, arms, obliques, legs

• Stand with feet hip-width apart, arms over head, holding ends of a single dumbbell in each hand.
• Lunge forward with left leg, bending both knees 90 degrees as you rotate torso to right and lower dumbbell by right knee.
• Return to start, then repeat. Switch sides for the next circuit.

 

Dead Lift With a Twist

Targets shoulders, back, arms, obliques, hamstrings

• Stand with feet shoulder-width apart, k
  nees slightly bent, holding a dumbbell in each hand by sides.
• Hinge forward 90 degrees from hips, arms extending down, palms in.
• Return to standing, bending elbows 90 degrees to bring dumbbells by head (like a goalpost).

• With hips facing forward, rotate torso to right. Return to center, lower arms to start.
• Repeat to left to complete 1 rep.

 

 

 

Sidewinder

Targets shoulders, triceps, abs, butt, legs

• Stand with feet shoulder-width apart, then lower into a squat, placing palms on floor in front of feet.

 

 

 

 

• Jump both feet out to right so that legs are extended, knees are slightly bent and body is balanced on hands and toes. MAKE IT EASIER: Jump feet directly behind you into full push-up position.
• Quickly jump both feet back toward hands.
• Return to standing, then repeat motion to left to complete 1 rep.

 

 

Stand with feet hip-width apart and arms by sides.

Lower into a deep squat and raise arms, slightly bent, forward to chest level.

Jump up, swinging arms behind as you turn body 180 degrees in midair toward right to land in a squat facing in opposite direction. MAKE IT EASIER: Turn just 90 degrees in midair to land facing right