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by Elizabeth Kookarkin |

A workout that tones muscle and counts as cardio? That’s serious multitasking. One that blasts calories and increase strength using just your body weight. Rev your heart rate and your hot-body results with with 15 minute workout.

Two or three times a week, perform these moves as a circuit.

Starting with the first exercise, do as many reps as you can in 30 seconds, then rest for 30 seconds before proceeding to the next exercise. 

There are five exercises, compl the set 3 times to make the total of 15 minutes!!

1. Lunges

Keep your weight in the front heel, bend your knees lowering into a lunge. Press up to standing again. Switch sides and repeat.

2. Dip with a Kick

Sit on the edge of a strong chair with your hands grasping the seat. Slide your butt off the seat, and bend your elbows, lowing your body until your upper arms are nearly parallel to the floor. Press up, and extend your left leg. Alternate legs with each rep.

3. Squat Jumps

Stand with your your feet hip-width apart, then bend your knees to lower your body into a squat. Pressing through your heels, straighten your legs as you jump off the floor. Land softly and immediately lower into another rep. If jumping is too hard then just preform a regular squat.

4. Brazilian Crunch

Start in Plank position on your hands and toes. Bend your right knee toward your left elbow. Pause, then return to plank, keeping your right foot raised a few inches off the floor before returning the foot to the floor. Pause, then repeat on the other side.

Lie on your back with your knees bent and your feet flat on the ground. Engage your core and squeeze your gluts, lifting your hips. Pause, then lower your hips to the floor. Repeat making sure you keep your hips level.