[Bumble-bee]

working out is fun. i don't know about u but i get bored with just the same routine every day. besides, the perfect work-out for me is when it's easy to do and remember but at the same time very efficient.

the work-out below seems to match all these criteria and bust calories at the same time:)

you need about 20 minuteto do this work-out. it's aimed at muscle tone increase so make sure you have weights (5 lbs will do) and an exercise band - because the larger the muscle the more calories it burns.

1. Squat
(for quads, hamstrings, and butt muscles)

Stand with feet farther than hip-width apart, legs slightly bent, toes turned out, hands holding the back of a chair for support (when you feel more confident doing this exercise, don't use teh chair, holding weights instead). Pull abs in, keep back straight, slowly bend knees to lower hips as far as possible without leaning forward or backward.

Straighten up to starting position and repeat the exercise. two sets of 10-15 reps are great for the beginning, then go all the way to 25 reps.

2. Lunges
(forquads, hamstrings, butt and calf muscles)

Take a long step and place one foot about 3 feet in front of the other, front knee aligned above front ankle, back heel lifted, hands behind your back. Lower hips about 8 inches and hold that position for three counts. Then raise hips up again to starting position. Make sure to do everything slowly. Start with two sets of 5 to 10 reps, then switch sides. Once you can do this, add the weights.

3. Overhead Press
(for shoulders and arms)

Sit on a chair, feet flat on floor, holding a 5-pound dumbbell in each hand, elbows at your sides, hands near shoulders, palms facing forward. Pull abs in and slowly straighten your arms so they're fully extended overhead. Lower arms (again slowly) to starting position and repeat 10 times, progressing to 15 with time. When you arms get stronger add another set of reps

4. Seated Row
(for upper and middle back, shoulders, biceps)

Sit on floor with legs extended in front of you, back straight. Wrap an exercise band around the bottoms of your feet and hold ends in hands, arms extended in front of you. Pull abs in and then pull your hands toward your waist, stretching the band, while keeping back straight. Return to starting position and repeat 10-12 times. Once you feel sure these reps aren't enough for you add another set.

(via familycircle.com)

[johnconor]

I think all kinds of work outs are really good for burn calories in a right way. You can do some cardio exercises such as walking, swimming, running, jogging, dancing and many others for burning extra calories from your body.