At-Home Workout to Burn Fat

Burn Major Calories at Home

This easy, do-anywhere routine tones and slims so you won't gain a pound this season
By Jessica Cassity prevention

A Simple At-Home Routine

For a cheap, convenient routine that's fast (and fun), just grab a towel: Our workout uses ordinary hand towels to boost the slimming and sculpting power of traditional exercises. By gliding through the moves, you target more muscles to maintain your balance. Add a 3-minute cardio burst after each exercise and you'll rev up your heart rate and burn even more fat—research shows that alternating strength moves with cardio intervals burns as many calories as jogging, builds more metabolism-boosting muscle than lifting weights solo, and can even shrink your waistline more effectively than cardio alone. Best of all, you can customize the workout to the time you have—15, 30, or 45 minutes just 3 times a week.

The Expert
Troy Meier, certified fitness trainer and wellness manager at Canyon Ranch Spa Club at the Venetian Hotel in Las Vegas, designed this routine.

What you need: Two hand towels and a smooth floor surface (like wood, tile, or linoleum). If your floors are carpeted, you can use paper plates and a single towel.

How to do it: Perform the exercises in the order shown. Start with the main move. If that's too difficult, do the Make It Easier variation. Not challenging enough? Try the Make It Harder version. After each move, without resting, do a 3-Minute Cardio Burst (below). Go through the routine once if you have only 15 minutes (you'll burn up to 143 calories), or 3 times for a 45-minute session that burns up to 428. Aim for 3 or 4 workouts a week.

For faster results: Perform the whole routine 4 times through without stopping, and do 30 to 60 minutes of moderate cardio on


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