The key to getting rid of the calories quickly is to increase your heart rate to burn more calories. Here are five workouts designed by Nick Tumminello, owner of Performance University in Fort Lauderdale. Try it and watch the fat get burned off your body!

Body-Weight Challenge

Do all of these, each for 20 seconds, resting for 10 seconds in between. Repeat it twice. If you want to challenge yourself a little more, try these for 30 seconds but keep resting for 10 seconds in between. This finisher will take about five minutes.



1. Speed Squat: Keep your feet feet hip-width apart, bend your knees to 90 degrees and keep your chest upright. Return to standing as quickly as possible.

2. Squat Thrust: With your feet hip-width apart, bend your knees to place your hands on the ground and jump your feet back into a push-up position. Quickly reverse to return to standing.

3. Mountain Climber: From a push-up position, quickly bring alternating knees toward your chest.

4. Speed Skip: Skip in place, quickly bringing alternating knees up toward your chest.

Body Bonus: Sculpts your arms, back, shoulders, and legs

Four-Corner Farmer's Walk

Put two cones about 10 yards apart. Using a pair of heavy dumbbells, do one to three sets of the following sequence. Rest two to four minutes between sets. (To challenge your calves, walk on the balls of your feet.)



1. Standing at one cone, do eight to 10 bent-over rows: Hold a pair of dumbbells and bend forward, arms hanging straight. Do not hunch over. Pull the weights up to the sides of your chest.

2. Walk to the other cone and do 8 - 10 biceps curls: Hold weights by your sides, palms facing upward, and slowly raise them towards your shoulders.

3. Walk back to the first cone and do 8 - 10 squats: Hold weights at shoulders and bend your knees to 90 degrees, keeping your chest upright.

4. Return to the second cone and do 8 - 10 overhead presses: With weights at the shoulders, bend your knees slightly then push the weights directly overhead. Walk back to start.

Body Bonus: Sneaks cardio into your routine—no treadmill required!

Lateral Speed Steps



Stand on a six-inch box that's about hip width. Quickly step one foot and then the other off one side, and then bring them back up quickly, one at a time. Repeat from the other side. Do this as many times as you can in 60 seconds (aiming for at least one rep per second). Rest no more than five minutes, then repeat once or twice more. A few tips: Step faster to work harder, and keep your upper body relaxed and core (belly/abs) tight.

Body Bonus: Sharpens agility and quickness

Shuttle Sprints



Place two cones about 25 yards apart. Sprint as fast as you can back and forth between the cones 12 times, for a total of six round-trips. Try to finish in one minute. Rest for up to five minutes, then repeat it again, once or twice.

You can also do an alternate version on a treadmill: Step on and run for 60 seconds at the fastest pace you can manage. Rest three minutes, then repeat 2 - 5 times.

Body Bonus: Tones your lower body, increases endurance, and fires up metabolism

Plate Pushes



Place a heavy weight plate (try 25 to 35 pounds) on top of a towel so it glides. Put your hands on the plate, and use your legs to push the plate quickly across the floor for 25 to 40 yards. Rest 60 seconds. Repeat this from 2 - 5 times. Maximize muscle tension by keeping your elbows straight, taking long strides with your legs, and keeping your hips lower than your shoulders.

Body Bonus: Improves total-body conditioning