Fat-Burning Workouts

Treadmill cardio workouts can be a drag. Try these dynamic cardio workouts that are more fun and more effective than your usual 20-minute jog!

1. Jogging-Treadmill

1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

2. Rope Jumping

1. Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
2. Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

3. Box Jump

1. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
2. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
3. Immediately drop or jump back down to the original starting place; then repeat the sequence.

4. Crunches

1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
2. Now place your hands lightly on either side of your head keeping your elbows in. Tip:Don't lock your fingers behind your head.
3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions.

5. Sit-Up

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.

6. Jackknife Sit-Up

1. Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
2. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
3. While inhaling, lower your arms and legs back to the starting position.
4. Repeat for the recommended amount of repetitions.

7. Ab Roller

1. Hold the Ab Roller with both hands and kneel on the floor.
2. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
3. Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

8. Bicycle Crunch

Some people like to grab their head when they do crunches, but this can lead to neck strain. Hold your hands near your head, but don't grab on. Breath out as you bring your elbow to the opposite knee. Breath in as you switch to the other side.