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Please download the latest version of the Google Chrome, Mozilla Firefox, Apple Safari, or Windows Internet Explorer browser. If you're logging more than an hour on a treadmill, elliptical, or any gym machine every week, we don't blame you—unless you don't do anything about it! NASM-certified personal trainer Taylor Ryan created each program to help you get fast results without spending hours in the gym each week. Ryan designed this high-intensity interval plan so that it's suitable for all fitness levels—but even the "beginner" plan is killer!If you're sick of the treadmill, feel free to take this routine outside.
By adding weight to functional movements (you’ll mimic everyday activities like carrying grocery bags up the stairs), you'll work more muscles at once and increase your calorie burn.Taylor recommends using a set of 3- to 8-pound dumbbells, depending on fitness level. If you ever feel like you might lose your balance, stay safe by setting the weights down on the console until you find your footing.


Quarter PounderThis calorie-crushing circuit incorporates quarter-mile sprints (hence the name “quarter pounder”) in between bodyweight exercises to help your burn 500+ calories and tone your entire body at the same time. Plus, it’s guaranteed to beat boredom—you won’t have time to let your mind wander for a second! Extend arms and legs into an 'X' shape and then do 'jumping jacks' in this position (no actual jumping involved).4.
All-Terrain Interval RideStop spinning your wheels on that stationary bike and kick things up a notch with this all-terrain interval ride! This routine combines some of the best jumping moves you can do for a killer cardio session. Do the full circuit below as quickly as possible (you may even finish in less than 30 minutes!) anytime, anywhere.


Step forward with right foot, bending both knees so right knee is over ankle, left heel lifted.
Without allowing back to rise or round, keep core engaged as you bend right knee and lift leg up until right thigh is parallel to the floor.



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