For a leaner you.

Moderate exercise is good for those in phenomenal health but its not that great if you are exercising for weight loss. Researchers at Duke University found that people who exercised intensely for less time lost more weight than those who exercised moderately for longer periods.
They were also leaner and had more athletic builds than those who engaged in moderate exercise .This workout boosts growth hormone, adrenaline and testosterone - all of which promote fat use by the body.
Getting Started!

Do the following Circuit 3 times for maximum calorie burn and weight loss.

1. Rope

Jumping Rope is a high intensity exercise that builds cardiovascular endurance and tones your shoulders arms and legs.

Measure up by holding a handle in each hand step on the middle with both feet; if the rope is at your chest then that’s the right one for you.
Hold your elbows next to your hip area and when you jump pull your knees up for greater calorie burn.

Count 100-200 reps (jumps)

2. Shadow Boxing

Boxing delivers shapely deltoids works your pecs, back glutes and calves.
Left foot forward-left hand jabs-right crosses and left hooks. Shuffle your weight from one foot to the other and deliver like Sugar Ray Leonard or the great Mohammed Ali. Move around throwing jabs, crosses and hooks, try to visualize an opponent coming at you and simulate getting out of the way and hitting back. This can be a lot of fun and to bring up the intensity, just imagine the opponent throwing three to four combinations at you as you shift, bob and weave and punch back with your own combinations. Try this for 3 minutes, then switch sides, it’s a workout!

3. Lunge and punch with a Resistance band

This is a great whole body exercise as it involves the calves, glutes, abdominals, shoulders, back, triceps and biceps. Place the band under your arms and around your upper back, holding the handles firmly lunge to your left and as you do punch straight forward with your right hand. The left hand should be controlling the band on the left side of the body. As you shift position to do the right lunge with the punch, retract the right hand as you punch with the left. Abdominals must be engaged throughout the movement if you want to maintain balance. Start with three sets of ten and progress up to five sets of twenty reps for rock hard glutes.

4. Abdominals on the exercise ball

This is a great exercise that develops core stability and strength in the lower back and the abdominals. Lie face up on the ball arching your entire torso over the ball as if trying to contour your shape to the ball. As you touch your shoulder blades to the ball stretch out your abdominals completely. Now roll the hips and upper body up at the same time, contracting your abdominals and pulling the belly in. Lower and start again. Chase the burn, do three sets of 30 reps for starters.