Bob Harper's Fat-Blasting Workout

Skaters

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1. Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips.
2. Hop a few feet directly to the right, switching the position of your legs and arms. That's one rep. Continue hopping from side to side, without pausing or resetting your feet.

Single-Arm Hang Snatch

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1. Grab a dumbbell with an overhand grip. Bend at your hips and knees to squat down and hold the dumbbell just below knee height. Your feet should be just wider than shoulder-width apart. Drive your heels into the floor. Your lower back should be slightly arched.
2. In a single movement, try to throw the dumbbell at the ceiling—without letting go of it. You should be thrusting the dumbbell upward so forcefully that you rise up on your toes.
3. Allow your forearm to rotate up and back from the momentum of the lift, until your arm is straight and your palm is facing forward. Pull your body under the weight. Push your hips forward.

Perfect your form

• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Burpees

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1. Stand with your feet hip-width apart and your arms at your sides.
2. Push your hips back, bend your knees, and lower your body as deep as you can into a squat, placing your hands on the floor in front of you.
3. Kick your legs backward, so that you’re now in a pushup position. Quickly reverse the movement to return to the starting position. That’s one rep.

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• Make it Harder Instead of kicking your legs straight back, work your obliques harder by kicking your legs out to the right, then the left. Alternate sides with each rep.

Prisoner Squat

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1. Stand as tall as you can with your feet spread shoulder-width apart. Place your fingers on the back of your head (as if you had just been arrested).
2. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

Early bird gets the burn

• Tip Stick your chest out
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Mountain Climber

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1. Assume a pushup position with your arms completely straight.
2. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg. Alternate back and forth for 30 seconds.

Build a Better Booty

Turkish Getup

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1. Lie faceup with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. 
2. Roll onto your right side and prop yourself up on your right elbow
3. Place one foot flat on the floor. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. 
4. Push yourself to a kneeling position
5. Once standing, reverse the movement to return to the starting position. Complete the prescribed number of reps, then do the same number with your right hand holding the weight.

Burn more belly fat

• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Lunge Jumps

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1. Stand with your feet together, arms bent by your sides, and lunge forward with your right foot.
2. Jump straight up off the floor, swinging your arms forward, switching legs in midair, like a scissor.
3. Land in a lunge with your left leg forward. That’s one rep. Continue alternating back and forth with each repetition until you’ve completed all of your reps.

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T-Pushup

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1. Place a pair of hex dumbbells at the spot where you position your hands. Grasp the dumbbell handles and set yourself in pushup position.

2. Lower your body to the floor.

3. As you push yourself back up, rotate the right side of your body upward as you bend your right arm and pull the right dumbbell to your torso. Then straighten your arm so that the dumbbell is above your right shoulder. Your arms should form a T with your body. Lower the dumbbell back down, and repeat, this time performing the move to your left.

Reach your ideal weight in 4 weeks

• Tip As you rotate your body, pivot on your toes and then lower your heels to the floor.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.