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Jeff Stein is a corporate communications professional, and a regular participant on Daily Burn 365, a live, daily workout show based in NYC. The opinions expressed in this guest post are his own. You can read more from him on his blog, steintrek.com.

An actor friend told me about a casting call for a fitness program: “It’s not a convenient location for me, plus I’m already in shape. You’re more the size and fitness level they’re looking for and, don’t worry, they’re considering older people.”

That’s how, on January 4, 2016, this 46-year-old freelance writer became one of the in-studio participants at Daily Burn 365.

RELATED: Daily Burn 365: New Workouts, 7 Days a Week

My goals were not unique. Lose weight, feel better, and have a firm yet big and round tush. While I have now lost 23 pounds, feel fantastic and have one of the best butts in Northwest Queens, my life has improved in so many other ways.

Had I known these seven things before I began Daily Burn 365, I would not have waited so long to take control of my health and well-being.

7 Simple Truths From Daily Burn 365

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1. Moderate activity and minimal weight loss will save your life.
In my first 21 days, I worked out three times a week, ate reasonable amounts of food that did not come in a wrapper or box and lost nearly 10 pounds. My blood pressure went from 140/90 to 110/70. That’s in just three weeks, after losing less than five percent of my body weight. High blood pressure and heart disease is the main killer in my family so I did something life altering in less than a month.

RELATED: The Big Benefits of Losing Just a Little Bit of Weight

2. Alcohol is the worst.
This one is tough if, like me, you drink six beers a night, by yourself, while slow dancing with your dog. Giving up or limiting alcohol is the easiest way to rid your diet of empty calories, not to mention hangovers that will make a 30-minute workout feel like an Ironman. Yes, the first few days are hard, figuring out what to do with all your feelings now that you are conscious. Now, I take my dog Harry for long walks whenever I’m at loose ends. Harry enjoys the walks more than the dancing and has gone from 42 pounds to 35 pounds.

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No Photoshop, he swears. I now drink moderately, a couple of glasses of wine once or twice a week, not the 27,000 calories (or eight pounds) per month I was guzzling before.

3. It’s not a journey.
A journey implies there is an end. There is no end. A person who is at optimal fitness, weight and health still must wake up every day and choose to be healthy. The word journey makes me feel like I’m still not there yet, always striving, not good enough in the present. Whether you are 300 pounds or 150 pounds, the day you decide to be better to yourself and take action is the day you’ve arrived.

RELATED: 11 Non-Scale Victories So Much Better Than Weight Loss

4. Food is how you lose weight and exercise is how you feel great.
All 23 pounds I have lost are the result of sticking to plan. More specifically, the 2,200 calories per day my Daily Burn Coach and I determined would allow me to lose one pound per week while still feeling satisfied. Exercise alone won’t cancel out the poor diet that made you gain weight in the first place, unless you plan on working out six hours a day, every day (hint: you won’t). For me, exercise, has become a way to feel accomplished, become stronger, build stamina, and quiet the voices in my head.

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4. I’m obese.
I seriously had no idea. No matter how big I am, I still see a long and lean 21-year-old in the mirror. Tight clothes? Result of cheap fabrics, harsh laundry detergents and over-aggressive dryers.

I nearly came to blows with my doctor who said my BMI (Body Mass Index) put me in the obese range. When I let him know that many professional athletes are in the obese range according to their BMI because of their muscle mass, he was quick to point out I am not a professional athlete. The measurements used to determine ideal weight are not perfect, but they are pretty good for most average people. Being overweight does not make you a bad person or unattractive, but it is doing terrible things to your health.

RELATED: 17 Positive Affirmations That’ll Change the Way You Think

6. Perfection is the enemy of good.
I work out at least four times a week. I stick to a nutrient-dense, 2,200-calorie a day diet, all entered religiously into my meal tracker app. I limit alcohol and junk food. Most of the time. In my previous attempts to lose weight, I was intense and unforgiving. If I wasn’t eating and working out perfectly, I was a big fat failure and I may as well just go back to the big fat life I deserved. This time my goal is sustainability. I love the 80/20 rule. Eighty percent of the time I’m very good and 20 percent of the time I’m a very naughty boy — and I’m very good at being naughty. Last week, I watched new episodes of Veep while dipping an entire bag of kettle-cooked potato chips in lox-flavored cream cheese. You can’t spank me though because I’m still losing weight and feeling great.

7. The next six months are going to happen no matter what.
In January I calculated that I could reach my goal weight of 195 pounds by the end of June. Jeez, six months is a long time to be doing this, I thought. Then I realized June would come no matter what so I could either choose to be fitter and stronger when it does arrive, or not. We are now already halfway through May and this has been wonderful.

After not buying clothes for two years, I finally had the desire to get some new outfits, including pants that show off the 6,000 squats prescribed by the Daily Burn trainers. Even better, I’m not too tired to go out and show them off. With Harry, of course.

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To learn more about Daily Burn 365, or join free for 30 days, visit DailyBurn.com/365.

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn. Always talk to your doctor before beginning any exercise or weight loss program. Daily Burn users who worked out for 30 minutes or more at least five times a week for 60 to 90 days reported an average weight loss of about one pound per week.

The post 7 Things I Wish I Knew Before Starting Daily Burn 365 appeared first on Life by Daily Burn.

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These moves come to you from four of our top Daily Burn 365 trainers. For a new, 30-minute workout every day, head to DailyBurn.com/365.

Now that spring has finally sprung, you might be itching to run your first 5K or break a new personal record at your next half-marathon. While it’s true you need to mix up your paces to run faster, doing lower-body exercises, such as power lunges, helps you run more efficiently and carry you through longer runs. When you’re at the last leg of your race, your mind and heart will thank your hamstrings, glutes, and calves for helping you cross the finish line.

And that’s not all. If cardio isn’t your thing, lunges will bring the heat in other ways. Hello, mobility and power! Lunges will also help improve your coordination and balance since the move is broken down into single-leg components. Plus, you don’t need any equipment to fit these lower body moves in and reap the benefits.

"Lunges strengthen your lower body, including the glutes, hamstrings and calves,"says Daily Burn 365 trainer Gregg Cook. "But what makes lunges different from a squat that it challenges your balance. You have a broader base for support with a squat, but with a lunge, you have a split stance, which makes it inherently more difficult to balance," he says. "Lunges are also more dynamic, and your body needs to re-adjust to absorb the body weight and figure out where it is in space."

Here are some beginner-friendly power lunges to get started.

RELATED: 9 Reasons Not to Skip Leg Day

 5 Lunges for Stronger Legs and Glutes

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1. Lateral Lunges
If plyometric exercises put pressure on your knees, consider this side lunge, which helps strengthen the muscles around your knees and improves flexibility and hip mobility, too. These classic lateral lunges also help stretch your hamstrings (a godsend for runners), while engaging your core.

How to: Stand with your feet hip-width apart, hands at your sides (a). Take a big step back with your right leg and land on the ball of your foot (b). Bring your hands together as you lower your body down to the floor while bending your knees. Make sure your right knee doesn’t touch the floor. Your left knee should form a 90-degree angle to the floor (c). Next, reverse your lunge and return to the starting position (d). Then, take a big step to your right and bend your knee as you lower your body and bring your hands together. Make sure your knee doesn’t extend past your right toes (e). Sit your hips back into the stretch and keep your left leg straight with your feet flat on the floor. Reverse your position and return to the starting position (f). Do eight reps of one reverse and lateral lunge on each leg before moving onto the other side.

RELATED: 5 Calorie-Blasting Cardio Exercises (No Treadmill Required!)

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2. Standing Split Lunge
Once you feel more comfortable with balancing on one leg, this standing split lunge is perfect for adding more pep into your step and transitioning into plyometric lunges. It’s also a great active stretch to warm up your body before a workout. You even engage your core muscles, while increasing your heart rate to boot.

How to: Stand with your feet hip-width apart with your hands at your sides (a). Take a big step back with your right leg and land on the ball of your foot (b). As you lower your body down to the floor, bring your right hand forward and your left hand back (c). Make sure your right knee hovers over the floor, and your left knee forms a 90-degree angle to the floor (d). Now, straighten your left leg and pop up to draw your right leg in front of you (e). Return to a reverse lunge and do eight reps before moving onto your left side.

RELATED: The 12 Move Total-Body Workout: The Daily Burn Dozen

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3. Pendulum Lunges
This variation challenges your balance and coordination further by applying more pressure on one set of muscles at a time. And while this one is performed without weights, as you get stronger, you can consider adding dumbbells.

How to: Stand with your feet hip-width apart, hands at your hips (a). Take a big step forward with your right leg, and lower your body down to the ground, bending your right knee to form a 90-degree angle to the floor (b). Once you’ve lowered your body to the floor, clasp your hands under your right thigh. Hold this position for a few seconds before unclasping your hands and returning to standing position (c). Now, take a step back with your right leg to do a reverse lunge, clasping your hands under your left thigh (d). Reverse your lunge and return to the starting position (e). Do eight pendulum lunges on each side.

RELATED: The 7 Best Strength Exercises You’re Not Doing

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4. Lunge to Back Hand
These pulsing lunges train your glutes in a new way, while activating your arm muscles as well. We don’t use dumbbells in this exercise, but you can work your way up to incorporating weights or a body bar.

How to: Stand with your feet hip-width apart with your arms at each sides shoulder height (a). Take a big step back with your right leg and land on the ball of your foot (b). As you lower your body to the floor and pulse your right leg, bring your arms forward, crossing your arms out in front of you (c). Do eight reps on each side.

RELATED: 5 Strength Training Moves to Help You Run Faster

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5. Plyo Lunges
A perfect combination of cardio and strength, these plyometric lunges get your heart rate up while toning your muscles and burning fat. In this variation, we pause to do a lunge after two jumps.

How to: Stand with your feet hip-width apart, hands at your sides. Step your right foot back and your left foot in front (a). Lower your body to the ground, keeping your right knee bent and your left knee perpendicular to the ground (b). Scissor jump your legs twice and land with your right foot in front and your left foot is behind. Be sure to land with both knees bent to provide you with support (c). Three sets of eight reps.

Want more quick and easy moves you can do right at home, head to DailyBurn.com/365 — it’s free for 30 days!

The post 5 Power Lunges for Killer Glutes appeared first on Life by Daily Burn.

A dancer’s feet are prized possessions, especially for Witney Carson, who is best known for her breakthrough role in ABC’s Dancing with the Stars. The 22-year-old had just received a call to join the Season 16 DWTS cast when she also got some devastating news about a mole she discovered on her left foot. Her father had been diagnosed with melanoma in the past, so he encouraged her to get regular skin check-ups.

“I had gone to the doctor and she noticed a little mole on my foot. It was a regular size, but it was strawberry colored and that was a little weird. It came back positive for melanoma skin cancer,“ she told host JD Roberto on Daily Burn 365.

RELATED: Daily Burn 365: New Workouts, 7 Days a Week

It was a bittersweet moment for Carson — she was finally able to share her passion for dance with millions of viewers, but her melanoma diagnosis was a wake-up call to put her health first. Carson decided to get surgery to remove the mole, which meant she could avoid chemotherapy and being sidelined from the stage.

The surgery had left a scar on Carson’s left foot, which made her self-conscious about being in the limelight at first. But today, she wears it like a badge of courage, and hopes others will be inspired to take care of their skin and protect themselves.

RELATED: Don't Get Burned: The Truth About Tanning

“Being on the red carpet, at first it was so apparent to me…and disgusting. But now it reminds me of this trial I went through and the triumph after that.”

In honor of Melanoma Awareness Month, learn more about the importance of wearing sunscreen daily, and exactly how much you should be applying.

For more guest interviews (plus live workouts daily!) head to DailyBurn.com/365.

The post Dancing with the Stars’ Witney Carson Opens Up About Skin Cancer appeared first on Life by Daily Burn.

Advertisement: Get inspired by these Daily Burn success stories, which showcase real people who committed to fitness and saw results that were way beyond average.

As a pastor, Ryan Culpepper felt like he was a walking contradiction. He spent his days preaching about the importance of living a full and happy life when he wasn’t happy with himself.

“Being a pastor, I felt hypocritical. I’m supposed to set a positive example for my wife, three daughters and community, yet I was obese. I was not exercising because I was ashamed of how I looked. That’s the thing with obese people, we don’t live life; we live on the sidelines,” Culpepper admits.

RELATED: How This Agoraphobe Found Fitness Without the Gym

Quitting Fad Diets

“I used to drink 10 diet sodas a day and thought that was fine because it’s diet soda.”

And then rock bottom hit. In February 2015, Culpepper tipped the scale at 460 pounds, and was diagnosed with sleep apnea, a sleep disorder in which breathing stops and starts throughout the night.

He had tried the Atkins Diet and other weight loss programs in the past, but they only trapped him in a vicious cycle of yo-yo dieting. “I tried the Atkins diet after college and lost 100 pounds after nine months. But the weight quickly came back because I was always looking for the next big meal to eat. I was always left wondering when I could eat like a normal person again,” Culpepper says.

He was tired of restricting certain foods from his diet for a period of time and obsessing over carbs, calories and protein. He just wanted to follow a healthy diet that would help him make good food choices and enjoy delicious, well-balanced meals.

A former college football player, Culpepper was active during his early 20s. But his addiction to diet soda and fast food finally caught up with him and took a toll on his emotional health, too. “I used to drink 10 diet sodas a day and thought that was fine because it’s diet soda,” Culpepper recalls. Little did he know, he was taking gulps of sugar that caused even more cravings for burgers, pizza, tacos, candy chips and ice cream.

“I seriously would eat a large pizza by myself and top it off with some Ben and Jerry’s ice cream while drinking 3 or 4 diet sodas.”

RELATED: 7 Things I Wish I Knew Before Starting Daily Burn 365

Making Exercise a Priority

Culpepper knew his health would suffer further if he stuck with his old ways, so he finally decided to make a change. He joined Daily Burn in April 2015 with Justin Rubin’s True Beginner program and began working out three to four times per week. As he became stronger and the weight came off, he moved onto other Daily Burn programs, like Cardio Sculpt and DBK (a kettlebell-based routine). Eventually, he was working out as many as six days per week and lost 61 pounds in 90 days.

“When I started the True Beginners program, I couldn’t do a plank. I had to do modifications on top of modifications. But now I can do planks and am following the Daily Burn 365 program on most days,” Culpepper says. By November 2015, the six-foot-seven pastor was down 100 pounds.

And the changes didn’t stop there. He also cleaned up his diet and quit fast foods. Culpepper learned how to prepare healthy homemade meals made with fresh, wholesome foods. His weight loss journey has helped him discover an interest in meal prep and healthy swaps for the fast foods he used to love.

"I used to look to food for happiness."

“I loved salty foods so I replaced chips with one serving of protein chips. I never eat more than one bag a day. They come in one-ounce bags and usually have around 100 calories in a bag. I used to want something sweet to eat after my dinner. Instead of reaching for a piece of pie or ice cream, I will finish up my meal with some fruit,” Culpepper says.

“I used to get a lot of fat and calories from condiments. I replaced mayonnaise with avocados, sour cream with Greek yogurt and thousand island dressing with a low-calorie vinegar base dressing.”

RELATED: How Daily Burn 365 Got Me Through a Weight Loss Plateau

Happiness Is an Inside Job

Since starting Daily Burn, Culpepper enjoys breakfast in the morning (something he never used to do), stopped eating close to bedtime, and created an emergency plan when he’s in a “food crisis” and doesn’t have time to prepare a healthy meal.

Still, Culpepper’s transformation was as much of an inside job as it was an outside one. And there were plenty of obstacles along the way.

“My body was in my brain. I wanted to eat, and I still enjoy eating. I used to look to food for happiness. It was also difficult to exercise when you’re over 400 pounds. Everything hurt, and I felt self-conscious working out at the gym, which is why I loved exercising with Daily Burn.”

Daily Burn helped Culpepper do the workouts on his own time and in the comfort of his own home.

RELATED: 9 Weight Loss Success Stories You’re Going to Want to See

Healthy Is Infectious

In just a little over a year, Culpepper lost 200 pounds and weighs 260 pounds now, but he hopes to lose a little more and get down to 240. Culpepper recently visited his doctor and he was able to cut his air volume in half when he got his sleep apnea tested.

He’s also proud to be paying it forward. Today, he helps his church organize wellness events, where people in the community are encouraged to share their weight loss stories and band together for exercise-related challenges. In a recent church gathering, a woman thanked him for helping her realize that she needed to change her sedentary lifestyle.

“Since I started Daily Burn 365, I’ve challenged the church I pastor to lose 1,000 pounds in 2016 and get healthy. We have lost 450 pounds together since January,” says Culpepper. “If you told me a year ago nearly 1,000 people would show up on a Sunday night to hear me speak on health and fitness, I would have clearly thought that would be impossible.”

To learn more about Daily Burn 365 or to try a free 30-day trial, head to DailyBurn.com/365. 

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn. Always talk to your doctor before beginning any exercise or weight loss program. Daily Burn users who worked out for 30 minutes or more at least five times a week for 60 to 90 days reported an average weight loss of about one pound per week. For those seeking to lose weight, keep in mind that extreme weight loss can be harmful to your health if done improperly or too suddenly. Always talk to your doctor before beginning any exercise or weight loss program.

The post How This Diet Soda Addict Quit Yo-Yo Dieting appeared first on Life by Daily Burn.

Maybe you learned them in gym class, or in a group fitness session met by a collective groan. But as much as we love to hate burpees, there’s no denying their ability to raise your heart rate and take your cardio endurance to new heights.

The only caveat: Not everyone should be dropping down chest-to-ground, or tacking on a sky-high jump at the end. According to Lisa Wheeler, fitness director for Daily Burn, “You’ve got to make sure you can master the components first. That means having the hip mobility to get into the deep squat, the shoulder and spine stability to hold the plank, and the power to be able to drive yourself up to standing position.”

RELATED: Meet the Man Who Did 10,000 Burpees

The Beginner's Guide to Burpees

And so, with the help of Bennie Wylie, fitness expert and trainer on NBC’s Strong, we’re breaking down the steps to take you from rookie to pro. Maybe you know the basic step-out burpee, but what about the table top progression? On a recent visit to the set of Daily Burn 365, Wylie demoes seven variations to finally quiet those burpee groans. And hey, maybe one day you’ll catch as much air as Bennie on that tuck jump burpee — passport required.

Want more no-equipment moves? Head to DailyBurn.com/365 to get a brand new workout every day.

The post Hate Burpees? We’ve Got the Variation for You appeared first on Life by Daily Burn.

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Don’t own a single dumbbell, kettlebell or medicine ball? Hey, we don’t blame you. Workout equipment can be pricey — and take up tons of space. Plus, when you’re on the road — for business or for pleasure — you can forget about packing it (especially if you have any hope of fitting your carry-on in the plane’s overhead bin). That being said, not having gear is no excuse for skipping workout.

RELATED: 3 HIIT Workouts to Take to the Beach

Besides using your own bodyweight, which can tone your body from head-to-toe, “hacking” your workout equipment is another way to get your heart pumping. And we're starting with something everyone's got: a towel. That's right, a basic terry cloth towel can actually serve as a fantastic toning tool.

As Daily Burn 365 trainer Becca Pace puts it, “When you pull a towel tight, you’re creating resistance.” Pace, who demos a full-body towel workout below, swears by using the bathroom essential to work your back and stabilizer muscles, which can be difficult to target through bodyweight-only moves.

RELATED: The Only Arm Workout You Need This Summer

The Total-Body Towel Workout

To complete the routine, do each move for one-minute — or 30 seconds on each side, for the squat-to-lunge rotations. Feeling extra strong? Run through the circuit twice — or hey, we’ll double dare you to try it three times.

Want more no-equipment exercises like these? Head to DailyBurn.com/365 to get new live workouts, daily.

Originally published November 2015. Updated July 2016. 

The post The Towel Workout You Can Take to the Beach appeared first on Life by Daily Burn.

If you find your dreams growing smaller and smaller the more “adult” you become, it’s time to take a page from Joan Lunden’s playbook. The iconic Good Morning America host, cancer survivor and bestselling author says she never stops piling new things into her bucket list. But there’s one thing that needs to come first, she insists. And that’s a big old “Yes.”

It’s how Lunden, in her mid 40s, found herself at the summit of the Grand Teton — in the company of thrill-seekers half her age. It’s also how she agreed to jump from a plane with the U.S. Parachute Team. If her fight against triple-negative breast cancer at age 63 taught her anything, it’s that life is meant to be lived.

RELATED: 17 Positive Affirmations That’ll Change the Way You Think

Joan Lunden: Conquering With Courage

Sure, you’ll come up with every excuse in the book, she says, but the key is not to think. “Just say yes, then go out and figure out how to do it,” she told JD Roberto on a recent visit to the set of Daily Burn 365.

And if it scares you, even better. “Courage is like a muscle. It’s strengthened the more you use it,” she says. Next up: Machu Picchu and Mount Kilimanjaro. Lunden assures us that her health — and her happiness — depend on it. Let the altitude training begin!

To catch up with more inspiring guests like Joan Lunden and her @NYCfitfam of daughter and son-in law Jamie and George Hess, head to DailyBurn.com/365.

The post Joan Lunden on Courage, Fitness and Just Saying Yes appeared first on Life by Daily Burn.

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Let’s get one thing straight: This workout has nothing to do with getting ‘thigh gap’ or ‘skinny thighs.’ Because if you want a body that’s strong enough to support you through challenging workouts, awesome runs and plain old everyday challenges like climbing stairs, you want strong, toned thighs — not scrawny ones.

RELATED: Burn Fat, Build Muscle: 3 Killer Circuit Training Workouts

“It's important to strengthen the whole thigh, and these moves target front, back, inner, and outer thighs, because all of these muscles are working together to support the knees,” says Daily Burn 365 trainer Cheri Paige Fogleman. “Doing squats are great, but the proof is in the pudding when we can feel strong and supported while walking up and down stairs or crouching down to pet a dog.”

This workout from Fogleman is simple enough to do anywhere — and you can even squeeze it in before or after your regular routine. Complete 15 reps of each exercise, running through the entire routine three times. We promise you’ll feel the burn!

RELATED: The 5-Minute Ab Workout to Strengthen Your Core

The Ultimate Outer and Inner Thigh Workout

1. Basic Bridge
How to: Lie flat on the ground, hands by your side. Engage your glutes and thighs to lift your hips off the ground (a). Squeeze your glutes at the top and return to starting position (b).

RELATED: The 5-Minute, No-Equipment Back Workout

2. Side Lunge
How to: Stand upright, feet hip-width apart. Step out to the side with you your right leg, toes pointed forward, coming into a lunge. Make sure your knee stays behind your toes (a). Engage your glutes and inner and outer thighs to return to standing (b).

RELATED: 5 Better Ways to Sculpt a Stronger Butt

3. Plie to Lunge
How to: Complete a plié squat, with your toes pointing outwards to 45 degrees. At the bottom of your plié, shift your weight onto your right foot, bend your right knee and move into a lunge, lowering until your left knee almost touches the ground (a). Return to a plié squat and repeat on opposite side (b).

Want more no-equipment toning moves? Head to dailyburn.com/365 to get a new 30-minute workout every day. 

Originally published November 2015. Updated July 2016. 

The post 3 Workout Moves for Seriously Toned Thighs appeared first on Life by Daily Burn.

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Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you. Otherwise known as HIIT, these fast-paced workouts have been shown to torch tons of calories in a short amount of time — so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery.

If you’re just getting into fitness — or starting over after an injury —  the key to success lies in doing the right moves, at your own pace. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Your task: Listen to your body, modify as needed, and complete each movement with proper form.

RELATED: Daily Burn 365: New Workouts, 7 Days a Week

To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for Daily Burn’s True Beginner and 365 programs, to create three workouts, ranging from 10 to 30 minutes. Each one has easy-to-master moves, made just for you. All you need is a chair and a yoga mat. Then, start with this dynamic, two-minute warm-up to get your muscles ready to go:

• Jog or march in place for 30 seconds.
• Standing tall, circle your arms backwards, one after the other, (as if you're pretending to do the backstroke) for 30 seconds.
• Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue for one minute. Now, get ready to HIIT it!

RELATED: 5 Ways to Sculpt a Stronger Butt

10-Minute HIIT Workout

Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. Best of all, you don’t need any equipment to jump right in.

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Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the "front" move.) Repeat on the left side. For more detailed instructions, try Cardio Kickboxing 1 and 2 in DailyBurn’s True Beginner program — or during select Daily Burn 365 workouts.

RELATED: Hate Crunches? 6 Better Core Exercises to Try Now

Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat.

Cool down with an overhead stretch, reverse lunge and forward fold.

20-Minute MetCon: HIIT Workout

Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multi-joint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.

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Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.

Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.

Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!

Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

Cool down with an overhead stretch, a quad stretch and a forward fold.

RELATED: Burn Fat, Build Muscle: 3 Killer Circuit Workouts

30-Minute METCON: HIIT Workout

Got half an hour? Try this longer workout to challenge your core, and your upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it.

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For exercise descriptions, see above.

Cool down with an overhead stretch, a reverse lunge, a quad stretch and a forward fold, holding each move for 30 seconds.

To get new workouts free for 30 days, head to dailyburn.com/365.

Originally published February 2015. Updated July 14, 2016. 

The post 3 Quick HIIT Workouts for Beginners appeared first on Life by Daily Burn.

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Whether you’re flying solo at the gym or are into group fitness classes, chances are you’ve come across a kettlebell or two. From your glutes and back to your quads, arms and core, there are countless ways to get a total-body workout with a kettlebell.

Jaclyn Emerick, fitness director at Shape magazine, certified personal trainer and recent guest on Daily Burn 365, says that training with kettlebells amps up your power-endurance, forcing your muscles to contract faster. This translates to a higher calorie burn and, over time, greater lean muscle mass. Plus, because the kettlebell’s weight isn’t as balanced as it is in dumbbells or body bars, your body has to work harder to stabilize and find your center of gravity.

“Kettlebells make for a great one-and-done workout, meaning you get your cardio and strength training knocked out in the same session,” Emerick says.

RELATED: 5 Kettlebell Mistakes (And How to Fix Them)

Choosing the Right Kettlebell Weight

Before getting started, you might have to crunch some numbers first. Kettlebells come in kilograms, not in pounds (one kg is equivalent to 2.25 lbs). And because most kettlebell movements are dynamic, you can stand to pick up something heavier than you would with a dumbbell.

According to Daily Burn kettlebell expert, Cody Storey, women might want to start with 8 kg (18 lbs) or 12 kg (26 lbs), and men with 16 kg (35 lbs). As you get stronger, you can increase in weight. Or, follow Emerick’s lead and choose a weight you can swing for 30, 45 or 60 seconds that leaves you completely breathless by the end of the set. If you feel like you could swing for another 5 or 10 seconds, try a heavier bell.

Breaking Down the Kettlebell Swing

While the kettlebell can be utilized for many of the same exercises as the dumbbell, there’s one move you simply can’t replicate with another tool. We’re talking about the kettlebell swing. Nailing it can be tough, though. Here are Emerick’s dos and don’ts for the classic kettlebell exercise.

DO: Stay in neutral.
One of the most common mistakes beginners make is rounding the shoulders and back, Emerick says. Whether you’re doing a simple deadlift or a more advanced single-arm swing, Emerick says, “Keeping a neutral spine will protect your back and ensure that you’re moving properly and safely during a swing. The first step in this progression will help you learn what it feels like to have a neutral spine during a hip hinge movement.”

"There are no squats in a kettlebell swing."

RELATED: Kettlebells vs. Dumbbells: Which Should I Choose?

DON’T: Get low, get low.
When it comes to the hip thrust, it’s not necessarily about activating certain muscles, but rather about mastering a critical movement pattern for the kettlebell swing, Emerick advises. Just remember: There are no squats in a kettlebell swing.

DO: Power from the hips.
Another kettlebell pitfall is powering through the arms and not the hips. According to Emerick, if you're doing a kettlebell swing correctly, it should feel like the weight is almost floating to the top of the movement. Pro tip: “Stand a foot behind the kettlebell. That way, when you hinge forward to grab it to swing it back between your legs, you’ll have a little bit of momentum thanks to gravity,” Emerick instructs. “Once you hike the kettlebell through your legs, thrust (or snap) your hips forward as powerfully as you can — don't be shy — and allow that to almost push the kettlebell forward and up.”

DON’T: Forget your footing.
Be sure to have a stance wide enough to allow the bell to flow freely through your legs and knees. But Emerick warns not to go much wider than that because you can put your knees at risk of injury.

Want more beginner workout tips? Head to DailyBurn.com/365 for expert guidance and a brand new workout every day.

The post How to Kettlebell Swing Like the Pros appeared first on Life by Daily Burn.

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We all have those days when our packed schedules leave no room for a breather, and our cluttered homes are so packed with stuff that we end up feeling stressed. The good thing is, when you apply a less-is-more approach to life — with your time and your belongings — most things get easier. Take it from Brooke Burke-Charvet, former Dancing with the Stars co-host and co-author of Chicken Soup for the Soul: The Joy of Less. A recent guest on Daily Burn 365, Burke-Charvet talked about how downsizing into a smaller home with her family and learning to say “no” streamlined her lifestyle.

In addition to clearing out her home and calendar, Burke-Charvet is also particularly passionate about simplifying her workout routines. Like everyone else, she has a busy schedule, but that doesn’t mean she skimps on strength training. Here, she shares five time-saving bodyweight exercises that allow her to work several muscles at once, maximizing fitness gains without sacrificing fun.

RELATED: The 12 Move Total-Body Workout: The Daily Burn Dozen

5 Time-Saving Bodyweight Moves with Brooke Burke-Charvet

1. Reverse Lunge Bicep Curl
Targets: Biceps, glutes, hamstrings and quads
How-to: Start standing with one foot in front and the other behind you, with your arms down by your sides. Bend your knees to form right angles and let your back knee hover over the floor. (Just be sure not to let your bottom knee to touch the ground.) As your knees bend, perform a bicep curl by folding your elbows with your palms facing upward until your hands reach your shoulders. Straighten legs and arms as you move back into the starting position. Repeat for 8 reps, then switch sides.

2. Lateral Shoulder Raise Front Kick
Targets: Shoulders, core, quads
How-to: Start standing with one knee raised to hip level in front of you. Keep your arms bent at your sides with your fists facing your waist. As you straighten your leg out in front of you, lift your elbows up to shoulder height, palms facing toward the floor. Keep a slight bend in your standing leg for more stability. Return to starting position. Do 8 reps before switching sides.

RELATED: The Only Arm Workout You Need This Summer

3. Starfish
Targets: Outer hips, core, lats
How-to: Lie on your side, balancing on your forearm (elbow in line with shoulder) and place your other hand on your hip. Keep your knees bent and aligned with your hips. As you lift your hip off the ground, straighten your top leg and lift it upward about 45 degrees. Return to the starting position. Perform 8 reps on each side.

4. Arm Extension Bridge
Targets: Triceps, rear deltoids, core, glutes
How-to: Lie on your back, knees bent and arms straight up above your head, palms facing up. Exhale and lift your hips as high as you can (aim to create a straight diagonal line from shoulders to knees). At the same time, bring your arms straight over your head and down by your sides until your palms touch the floor. Return to the starting position and repeat for 8 reps.

RELATED: 5 Better Ways to Sculpt a Stronger Butt

5. Ballet Squat
Targets: Shoulders, core, glutes, hamstring, quads
How-to: Stand with your feet together. Bend your knees toward the floor in a plié motion, with one foot slightly behind the other and your fingertips on the floor. Roll your shoulders down, flatten your back and look straight ahead. (This is your starting position.) Straighten both of your legs, lifting one behind you to form a standing split. Keep your hands out in front of you, touching the floor. Maintain a flat back. Re-bend knees and bring your chest back up to starting position. Repeat for 8 reps, then switch sides.

Want more workouts that challenge your body head to toe? Head to DailyBurn.com/365 to get a new workout daily.

The post 5 Two-for-One Bodyweight Moves from Brooke Burke appeared first on Life by Daily Burn.

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Without even realizing it, you probably do squats, bicep curls and core exercises every day just by sitting, standing and moving through life. But when you do notice your muscles burning simply by climbing a few stairs or moving a bag from the floor to your counter, that’s when putting in some work at the gym will help.

RELATED: Daily Burn 365: New Workouts, 7 Days a Week

One guy who understands how to make lifting, carrying and swinging heavy objects a bit more doable: John Colaneri, co-host of HGTV’s Kitchen Cousins, who regularly redesigns kitchens. (Yes, that means demolishing cabinets and floors, transporting weighty equipment and building everything right back up.) But besides transforming cooking spaces into super chic dining rooms, he’s also a fitness buff. Colaneri knows how to get his abs, arms and legs stronger to make his job (and your everyday life) easier. That’s where his “Kitchen Renovation” workout comes in.

To toughen up your entire body, Colaneri mimics the muscle-building moves you’ll see at any of his construction sites. You’ll sledgehammer (aka swing a medicine ball across your body), lug heavy tools (or walk with kettlebells, both by your side and overhead) and look for fallen nails (in other words, do a spiderman push-up) Our favorite part: Almost every move includes a stability challenge to fire up your core. In fact, the final “clean up” will have your abs screaming — in a good way, of course.

RELATED: Your Ultimate Guide to Strength Training Equipment

Your Total-Body Strength Training Workout

Ready to get started on your home-work? Perform these eight exercises for 45 seconds each, followed by 15 seconds of rest. Then repeat for three to five rounds.

Want more strength training workouts like this? Head to DailyBurn.com/365 to get new live workouts, daily.

The post 8 Exercises That Make Everyday Tasks Way Easier appeared first on Life by Daily Burn.

As a three-time Olympic gymnast, Dominique Dawes knows a thing or two about hard work. She trained for five to seven hours a day, six days a week, in the lead-up to the 1992, 1996 and 2000 Games. She’ll also go down in history as the work horse of the “Magnificent Seven,” the ’96 team who brought home USA’s first women’s team gold.

Yet, Dawes’ toughest job to date was becoming a mom. “I’m so exhausted as a mother — this is the hardest thing I’ve ever had to do. I never thought I’d have to fight with 20-pound little people about eating, doing certain things and listening,” she jokes. That’s where setting a positive example for her two kids comes in.

RELATED: 17 Tips from Fit Moms on Finding Time for Exercise

Dominique Dawes: From Gold-Medal Gymnast to Gold-Medal Mom

Though Dawes, 39, hung up her leotard more than two decades ago, she didn’t ditch the life lessons she picked up on her way to the podium. In fact, she says those 18 years she devoted to gymnastics helped define who she is as an adult and a mom.

“That’s when my character developed, when my character was challenged,” Dawes told JD Roberto on a recent visit to Daily Burn 365. “I made 1,001 mistakes, I failed many times and that’s when I became a better person. I learned from persevering. I learned from never giving up. I learned from sacrificing and making commitments.”

RELATED: Daily Burn 365: New Workouts, 7 Days a Week

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Another thing she took away from her training: eating right, staying active and perhaps most importantly, being a strong role model not just for her daughters, but for young girls across the country. As co-chair of the President’s Council on Fitness, Sports and Nutrition and a GoGo Squeez ambassador (a company that works with the non-profit, Action for Healthy Kids), Dawes shares how good-for-you foods fuel the body.

"What helped me become successful as a three-time Olympian is not going to lead to success or happiness as a wife and as a mother."

At home, she encourages her kids to eat better by including them in the cooking process. (Her two-year-old even helps pick herbs from the garden — talk about all hands on deck!) She also takes walks with her family, and won’t hesitate to join them on the monkey bars or trampoline, or throw mini dance parties at home. Her new “gold-medal moment” as a mom: Spending quality time with her kids, rather than worrying about her to-do list. “At the end of the day, if my house is a mess and my kids are happy… that’s what’s going to matter,” she says.

RELATED: Your 2016 Olympic Gymnastics Cheat Sheet

Dawes did have to make one crucial change after her Olympic days, though — being less critical of herself. “What helped me become successful as a three-time Olympian is not going to lead to success or happiness as a wife and as a mother,” she says. “So I’ve had to learn to relax, let go and have fun. My husband always asks, ‘How many times have you laughed today?’”

Plus, she knows if she wants her daughters to be confident, she needs to practice that, too. That means treating herself well, talking lovingly about herself and others, maintaining healthy relationships, as well as eating right and working out. “If I want my young girls to love themselves, I have to show them by loving myself.”

Want more fit tips plus new workouts every day? Head to Daily Burn 365 to try your free 30-day trial today!

The post Dominique Dawes: Olympic Gymnast, Healthy Role Model for Life appeared first on Life by Daily Burn.

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Weightlifting may not get as much attention as other Olympic sports, but it was actually one of the few sports that were part of the original Athens Games. And while the objective remains simple (lift the heaviest weight), the movements are quite complex. Take the ultimate weightlifting move, the snatch, for instance. Considered as one of the most difficult lifts next to the clean and jerk, the snatch involves raising a barbell from the floor to overhead in one fluid movement. Now imagine doing that with 105 kg (231 lbs). NBD, right?

The snatch is also your ticket to a seriously impressive workout. According to Lisa Wheeler, head of fitness programming at Daily Burn, “You develop strength and power simultaneously with the snatch. It’s a fundamental, total-body integrated move that hits almost every major muscle group.”

Instead of relying on the strength of your arms alone, you use your core, glutes, calves, and even your toe muscles to drive yourself up. But the snatch doesn’t just test the limits of your muscle strength, it can also help improve your mobility and crank up your heart rate, Wheeler says. “Not only do you learn to produce power, you learn to absorb force.”

RELATED: The 8 Biggest Myths About Weightlifting — Debunked

Practice Makes Perfect

Before you pick up that barbell, Wheeler recommends working on your shoulder and hip mobility in addition to core stability. That can include bear squats (where you get on all fours with your toes tucked in, knees bent and lifted, and extend your body forward and back), goblet squats or child’s pose to plank (with toes tucked under). For shoulder mobility, you can work on developing full range of motion using with PVC piping or exercise bands.

Once you nail down those essential movements, Wheeler suggests mastering the overhead squat. “After building strength and mobility of that move with adequate weight — aiming to fatigue the muscles in 10-12 reps — you can begin your snatch training with just a barbell,” Wheeler says.

Practice the motion until you feel comfortable and then begin to add weights in five-pound increments on each side. Try five reps and decide if you can increase or work at that level. Now that you’re ready to snatch away, here are some pro tips to keep in mind.

RELATED: 5 Strength Training Tips to Build Muscle Mass

4 Steps to Master the Snatch

1. Drop it like a squat. The momentum you need to bring the barbell overhead won’t come from your arms alone. Engaging your core muscles and driving strength through your hips are important for preventing injury. Stand with your feet a little more than hip-width apart with your toes turned out and knees pointed directly over your big toes. Your weight should be distributed in your mid-foot — not on your toes. Avoid rounding your back and have your chest lean forward about 45 degrees.

2. Grip it good. “There is much debate on hand placement with shoulder mobility, flexibility and grip strength coming into play,” Wheeler says. But the current popular method is to hold the bar in front of your thighs and slowly move your hands out until the bar rests where you break at the hips in a hinge. “It’s important to keep the barbell close to your body throughout the entire progression of the snatch,” Wheeler advises. When you look down, the barbell should be covering your shoelaces. 

This is what weightlifters call the “power position.”

RELATED: Your Ultimate Guide to Strength Training Equipment

3. Get ready for the catch. This move is similar to the deadlift in that you keep your arms straight throughout the entire movement. Use force from your core, back and legs to bring the barbell close to your hips before pulling it up overhead, as you sit into a wide squat. Avoid swinging the arms, which can cause injury. This is what weightlifters call the “power position.” 

4. Sink low into a wide squat. When you jump into the low position, the legs are hip width or slightly wider with your toes pointing out. “You should think of pressing into your feet to corkscrew the knees,” Wheeler says. Extend the knees with your thighs parallel and then do the hip drive to stand tall with the barbell overhead.

Want more strength training workouts and tips? Head to DailyBurn.com/365 to get new live workouts, daily.

The post Olympic Lifts 101: How to Do the Barbell Snatch appeared first on Life by Daily Burn.

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Can’t remember the last time you tried to tone your core? Though it might sound intimidating, a Pilates workout could be one way to start developing a stronger center. “One of the best things about Pilates is it is truly for anyone of any level,” says Andrea Speir, Daily Burn Pilates instructor. “Classical Pilates consists of over 600 exercises, all of which have modifications and variations.”

Pilates might imply a pricey studio or fancy equipment to some, but in reality, all you need is a mat. These seven easy Pilates moves require no gear, and are simple enough to try almost anywhere. You’ll find yourself strengthening more than just your core, too. “Pilates is a full-body form of exercise, so everything is getting targeted,” Speir says.

Even if you’ve been skipping out on ab workouts for a while, you can probably still pull off these moves with a few modifications. “In my opinion, it is one of the best things for newbies or people who feel they are out of shape because it will help build a solid base of strength… Everything is based on what your level is and yours alone,” says Speir. Try these seven simple moves to get started today.

RELATED: Hate Crunches? 6 Better Core Exercises for Beginners

7 Core Exercises for a Beginners' Pilates Workout

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1. The 100
At the core of every Pilates practice is ‘The 100,’ which is designed to get your blood pumping and warm you up, Speir says. Struggling to make it to the end of this move? “Make this a "50" instead,” Speir advises. “That means inhale for five counts and exhale for five counts. Do that five times. Focus on how much your abdominals are engaging and breathe.”

How to: Draw both legs into your chest, hold on to your legs, curl your head and chest up to a tight ball (a). Send your legs out to a tabletop position with your knee directly above your hip and shins parallel to floor. Hold on behind your thighs and actively curl up, deepening and hollowing out your abs (b). Hover your arms right above your abdominal wall and start to pump your arms 6 to 8 inches up and down, taking deep breaths, inhaling for 5 counts, exhaling for 5 counts (c). Repeat 10 times, without taking a break. Rest your head flat on the floor, rather than curling it up, if the move feels too difficult.

RELATED: The Ab Moves You Aren't Doing (But Should!)

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2. Rolling Like a Ball
Don’t take yourself too seriously. This playful move is actually a simple way to simultaneously massage your back muscles while also working your abs, Speir says. “This exercise is great for beginners because the rounded shape of your spine helps teach you how to properly and effectively engage the core muscles, while challenging them to work hard,” Speir says.

RELATED: 5 Crazy-Effective Crunch Variations

How to: Come into a seated position, knees bent, feet pointed, with just your toes touching the floor (a). Grasp the back of each thigh with each hand, and lift your legs up. Keep your knees shoulder-distance apart, and lower your head between your knees (b). Inhale, exhale, deepening your abdominals, practicing your balance, for two breaths (c). Rock back to your shoulder tips (never onto your head or neck), then back up, finding your balance for a moment. Repeat five times.

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3. Single-Leg Circles
With this simple sequence, you’ll learn how to keep your abs engaged, even when you’re moving your legs. “If you need a little bend in that knee of the circling leg, go for it!” Speir says. “It's far better to bend that leg than to have your hip lifting up and out of place.” Another tip for first-timers: It may help to bend your non-circling leg, rather than keeping it flat on the mat — this will help you engage your core and align your hips.

How to: Lay down on the mat, shoulders down, ribs down, and extend your right leg straight up to the sky, with the left leg bent, foot flat on the floor (a). Circle your right leg across your body to your left shoulder, than back around to your right shoulder, stop at your nose. Focus on keeping abdominals scooped in (b). Repeat five times, then reverse, and switch legs.

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4. Single-Leg Teaser
The single-leg teaser is an easy way to get your body prepared for the more advanced regular Pilates teaser — in which both legs are extended in the air. Mastering the single-leg teaser first will help you learn how to find and maintain proper form, Speir says. “Make sure your legs are tightly hugging together, even though one leg is extended. You want your knees touching the entire time,” Speir advises. “This midline connection will help the lower abdominals engage and also keep the leg from swinging or dipping around, which makes the exercise more difficult and allows the back and hips to take over.”

RELATED: 7 No-Crunch Exercises for Six-Pack Abs

How to: Lying on your back, walk your feet in closer together, with your legs at a longer angle (not right in near your hands) (a). Extend one leg out, tightly hugging your inner thighs and knees together (b). Reach your fingers for your toes. Piece by piece, start to slowly round your body up reaching for those toes (c). Roll down only to your shoulder tips, come right back up and reach (d). Repeat four times. Place that foot down, send the other one out, and repeat 4 times.

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5. Criss-Cross
Who said Pilates had to be complex? You’ll work your entire mid-section with this simple move. “This is one of [my favorite] exercises for building amazing core strength,” Speir says. Having trouble lifting your head? Try rolling up a towel and placing it under your neck. “This will help you see your abdominals and make sure they are probably engaging while in a way imitating the action of having the head and neck up,” Speir says. Remember, you only want to use this modification for moves that require your head and neck to curl up, not any exercises where you’re lying flat on the ground.

How to: Lay on your back, knees pulled into your chest, hands supporting the base of your head (a). Extend your right leg straight in front of you, left leg remains bent. Twist towards your left leg, holding for three counts (b). Switch, extending your left leg straight, pulling your right knee into your body. Spiral your chest towards the right knee, holding for three counts. Repeat twice. Then, do the move faster for four more full rotations (once on each side).

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6. Saw
If you tend to shy away from traditional ab work (like crunches), this move might be your new go-to. “This exercise helps open and stretch the shoulders and upper back,” Speir says. “This is a must-do for beginners because it establishes a proper base and form for the body. It also builds strength, while giving a good juicy stretch.”

How to: Sit up, legs spread as wide as a yoga mat (a). With your arms straight out to your sides, twist to your left (b). Stretch your right hand towards your left foot, pulsing three times (c). Roll up in the twist, untwist, and return to center. Repeat on the opposite side. Repeat once more on each side.

RELATED: 3 Yoga-Inspired Ab Moves You've Never Seen Before

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7. Mermaid
This stretch gives some much-needed attention to the sides of your body, which rarely get the TLC they deserve, Speir says. “Not only does it feel fantastic but it will help relieve tension and lengthen out your body.”

How to: Rest on your right hip in a seated position, with your legs folded together to the left side (like a mermaid!) (a). Place your left hand around your ankles, and hold your right arm straight up in the air, grazing your ear (b). Keeping your abdominals engaged, reach your right arm towards the ceiling, and then out and over to the left, making sure your arm stays straight. You should feel a stretch along the right side of your body. Repeat twice (c). For a counter-stretch, place your right hand on the mat, bending it slightly (d). Lift your left arm up near your ear, and stretch to the right. Spin your legs around, and repeat on the opposite side.

For more Pilates workouts you can do anytime, anyplace, head to DailyBurn.com.

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn. 

Originally published March 2015. Updated on August 2016. 

The post 7 Easy Pilates Moves for a Quick Core Workout appeared first on Life by Daily Burn.

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Efficiency is the name of the game when it comes to high-intensity interval training, better known as HIIT. The training method has skyrocketed in popularity for good reason: Alternating between all-out effort and brief recovery periods has been shown to rev metabolism, improve cardiovascular endurance and get you fitter in less time. HIIT also challenges both your anaerobic and aerobic systems. Even after you’ve stopped working out, you'll continue to burn calories thanks to EPOC, or excess post-exercise oxygen consumption.

Not sure how to build your own HIIT workout plan? DailyBurn trainer Anja Garcia has you covered with these three HIIT workouts for every exercise preference, from the treadmill to your living room to the great outdoors. Plus, each workout takes just 10 minutes flat. You’ll be thrilled how quick and convenient they are. Lose those excuses, it’s time to HIIT it!

RELATED: 3 HIIT Workouts to Take to the Beach

10-Minute Treadmill HIIT Workout

Hop on and off the treadmill in no time at all with this interval workout that alternates pace and incline to keep you on your toes. Sprint it out at the end with a steep uphill meant to challenge your glutes and quads.

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RELATED: What This Super-Fit Trainer Eats in a Day

10-Minute Indoor HIIT Workout

No gym? No problem. This high-intensity workout doesn’t require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor. Rest for 30 seconds (or less) between each exercise.

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RELATED: 3 Quick HIIT Workouts for Beginners

10-Minute Outdoor HIIT Workout

The weather’s warming up, so why not take your workout outside? Spring into action with a mix of sprinting and bodyweight moves. All you need is a park bench and a railing.

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Want to keep HIIT-ing? For more workouts with Anja Garcia head to DailyBurn.com and try her Inferno and InfernoHR programs. 

Originally published April 2014. Updated August 2016. 

The post 3 Fat-Blasting HIIT Workouts to Try Now appeared first on Life by Daily Burn.

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Whether you're doing yoga for beginners and struggling with down dog or trying to finally master your handstand, you’ll always find new ways to challenge yourself on the mat. After all, the best part about yoga is that there’s always room for improvement. Check out the resources below for an extra boost of confidence next time you're ready to strike a pose.

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Master Yoga for Beginners Basics

Stepping into a yoga studio can be intimidating. And when the lingo involves Sanskrit words like tadasana and savasana, it can make going with the flow even more difficult. What can you expect during your first class? Get the insider info, plus other insights to start practicing with more self-assurance.

8 Things Experts Wish You Knew About Yoga

7 Beginner Yoga Poses to Get You Through Your First Class

DailyBurn’s Yoga Made Simple: 30 Minutes to Zen

Beginner Level Yin Yoga [VIDEO]

The Beginner’s Guide to Every Type of Yoga Out There

How Well Do You Know the Top 10 Yoga Styles?

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Perfect Your Form

Can’t seem to master chaturunga? Too scared to pop into crow? You might be stronger than you think! If you’re not sure how to get started with more advanced moves, or need to fine-tune certain areas, these tips and tricks can help you take your yoga practice to the next level.

Are You Doing These Yoga Poses All Wrong?

How to Do the Perfect Down Dog

Beginner Yoga: How to Do a Handstand [VIDEO]

Crow Pose, Made Easy: 3 Moves to Pull It Off

Yoga 101: How to Fix Your Chaturanga Pose

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Find Your Zen

When life gets crazy, there’s nothing like a little quality time on your mat to clear your head. Try these short and sweet flows at home (perfect for yoga for beginners) or on-the-go to help you reclaim some peace of mind.

9 Easy Yoga Poses to Help You Survive Work, Stress and Travel

10 Easy Yoga Poses to Help Relieve Stress

5 Yoga Poses to Energize Your Morning

5 Relaxing Yoga Poses to Do Before Bed

5 Yoga Poses to Show Gratitude

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Try Something New

Vinyasa might be the most well-known type of yoga, but there are plenty of other styles out there. When you're ready to get beyond the basics, sweat it out in a hot yoga class, wear headphones to tune out unwanted noise or go upside down with a class designed around aerial silks. Yoga might be hundreds of years old, but that doesn’t mean you can’t teach an old practice some new tricks!

These Headphones Will Transform Your Yoga Practice

Cat Yoga? 4 New Types of Yoga You've Got to Try

7 Unexpected Yoga Classes to Try Now

Cycling and Yoga: 4 New Hybrid Studios

Why You Should Try Aerial Yoga Even If It Scares You

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Savor the Benefits

Making time for some asanas can pay off in more ways than one. The body of research on the benefits of yoga is growing each year, and things are looking up for those that like to down dog. We’ve got just the tips for how to make the most of your practice, starting now.

How to Maximize Your Yoga Calorie Burn

5 Surprising Health Benefits of Yoga

How to Get the Benefits of Hot Yoga — Without Passing Out

Hatha Yoga: The Best Workout for Your Brain?

How to Reap the Benefits of Yoga, Starting Now

Can Yoga Help Relieve Your Asthma?

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Get Inspired

Take it from the pros — master yogis weren’t made in a day. When the going gets tough, it can be comforting to know that it wasn’t love at first downward dog for everyone. Whether you’re reading about about supermom Briohny Smyth or yogis defying size stereotypes, there’s no shortage of inspiration in the articles below.

Don’t Think You Have a Yoga Body? Here’s Why It Doesn’t Matter

Q&A with Yoga Supermom Briohny Smyth

Jamie Anderson: Fast on the Slopes, Zen on the Mat

How Yoga Helped This Mom Fight Stress, One Pose at a Time

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Get the Right Gear

Usually phones have no place in your practice. After all, you’re trying to be “mindful” and stay in the moment, right? But new innovations — like a smart yoga mat and instructional apps — could help guide your yoga skills to a whole new place. And don't forget a soft, moveable sports bra too.

Would You Pay $447 for a Yoga Mat?

The 11 Best Yoga Apps to Get Fit on the Cheap

Beautiful Belly, DailyBurn’s Prenatal Yoga App

The 9 Best Sports Bras to Withstand Any Workout

Want more yoga every day? Head to DailyBurn.com/YogaMadeSimple to start your free 30-day trial today. 

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.

Originally published September 2015. Updated September 2016. 

The post 35 Resources to Step Up Your Yoga Game appeared first on Life by Daily Burn.

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Planks, crunches, Russian twists — we’re no strangers to the classic ab exercises. But if you want to dial up the intensity without slogging through tons of reps, consider adding mountain climbers to your core routine. These sweat-inducing ab exercises demand stability from the shoulders and core, while delivering plyometric training via the quick (but controlled) knee drives. Strength and cardiovascular endurance aside, this bodyweight move will also help build range of motion in those pesky tight hips (mobility FTW).

Even better: Taking your fitness to great heights (without actually going anywhere) takes no time at all. Just a few sets tacked onto your usual circuits or Tabatas is all you need to feel the fire in your abs. Refresh your fall fitness routine with these five mountain climber variations from our favorite Daily Burn 365 trainers.

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

5 Mountain Climbers to Sculpt Your Abs

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1. Army Crawl Mountain Climbers
If you’re training for an upcoming Spartan race, mud race or obstacle course, you’ll want to perfect this mountain climber variation. The gritty move mimics the experience of treading through mud and barbed wire. Engaging your abdominals muscles, obliques, shoulders and arms, this exercise challenges your stability, too.

How to: Get into a forearm plank position with a neutral spine and hands curled into fists (a). Bend your right knee and inch your right foot toward your right elbow. At the same time, maintaining your forearm plank, bring your left arm forward (b). Then, bend your left knee and inch your left foot toward your left elbow and bring your right arm forward (c). Place your left foot over your right foot to get into a forearm side plank with your body facing the left side. Engaging your core for balance, lift your left hand to the sky with your fingertips reaching for the ceiling (d). Return to the starting position and begin the exercise on the left side this time (e).

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2. Plank Jack Mountain Climbers
Combine your love for jumping jacks and planks (just us?) in this ultimate heart-pumping core move. This mountain climber not only tests the limits of your heart rate, but also works your abs, thighs and glutes as you hop back up to standing position.

How to: Get into a high plank position with your shoulders aligned with your hands (a). Using your lower abdominal muscles, do three jumping jacks, landing softly on the balls of your feet. Be sure to keep your upper body still and your shoulders and triceps engaged (b). Bring your feet together and hop forward to meet your hands. Stand up tall and repeat (c).

RELATED: Short on time? Your 6-Minute Ab Workout

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3. Kickboxing Mountain Climbers
This kickboxing-inspired mountain climber brings your heart rate up — with an uppercut. (Or try a jab, cross, hook and uppercut to change it up!) To make things extra intense, set a 10-second timer on your smartphone, and each time you hear a beep, you either drop back down into a plank position or stand up to do quick uppercuts. You can do anything for 10 seconds, right?

How to: Get into a high plank position with your shoulders aligned with your hands (a). Engage your abdominal muscles and hold the plank for 10 seconds (b). Hop up to bring your feet to meet your hands and prop up to stand (c). Turn your right hip and bring your left shoulder forward. Keep your elbows in as you punch upward and bring your fists to your face. You can slightly bend your knees (d). Do uppercuts for 10 seconds before you return to plank  Follow the same steps with the uppercut, except turn your left hip this time (e).

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4. The Slow-Mo Mountain Climbers
Sometimes you need to dial it back to be able to really engage your muscles and make things extra challenging. And these slow, isolated movements do just that. If you feel strong enough, you can add a push-up after each movement, or use a Bosu or stability ball to hold your plank. The incline will help challenge your abs and obliques even more.

How to: Start in a high plank position with your hands flat on the floor, directly under your shoulders (a). Bend your left knee and bring it towards your left elbow, then alternate sides and bend your right knee to meet your right elbow (b). Next, bend your left knee again and bring it to your outer left elbow. Repeat the same movement on your right side (c).

RELATED: 3 Boxing Workouts to Get Fit and Strong

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6. Cross-Body Mountain Climbers
A little cross-body action can really turn up the intensity of the classic mountain climber. Start with 20 seconds on the clock, and maximize your effort with quick foot action. You can eventually work your way to 30 seconds, and then a minute.

How-to: Start in a high plank position (a). Maintaining a stable spine, pick up your right foot and bring your right knee towards your left elbow. Return to the starting position (b). Then pick up your left foot, and bring your left knee towards your right elbow. Return to the starting position  Continue to alternate sides (c).

For more core-strengthening workouts, head to DailyBurn.com/365 and get a free 30-day trial.

The post 5 Mountain Climbers for Seriously Sculpted Abs appeared first on Life by Daily Burn.

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This workout comes to you from Daily Burn Fitness/Nutrition Coach Allie Whitesides. You can find more live workouts every day at DailyBurn.com/365.

Whether you want to run faster, Whip/Nae Nae better or simply feel stronger walking up the stairs, it never hurts to give a little more love to your butt, hips and thighs during a workout.

Neglect your lower body too often and you risk losing mobility — that thing that allows you to plop down on the floor to play with your kids, or get up and out of even the cushiest chair with ease. “A lot of people sit all day, so they’re not necessarily using their glute muscles,” says Daily Burn Fitness/Nutrition Coach Allie Whitesides. “And a lot of people are in the car all the time, so we’re not using our leg muscles much, either.”

RELATED: 3 Fat-Blasting HIIT Workouts to Try Now

If all you’ve been doing for your lower body lately is the occasional lunge, it’s time to mix up your routine. “Our bodies move in different directions, not in one direction, so it’s important to mimic that during cross-training,” Whitesides says. That’s why instead of relying on a pattern of “lunge-squat-repeat” — you might want to throw some plié squats, or leg lifts into the mix.

These five moves will help ensure you never get bored working out your backside. Do each exercise two days per week, completing three sets of 12 to fifteen 15 for a lower body burn that hurts so good.

5 Amazing Lower Body Exercises 

1. Plié Squat
Improve strength and mobility by getting seriously low in these plié  squats. Squeezing those glutes at the top of the move will give you more bang for your buck, too.
How to: Stand tall, feet slightly wider than shoulder-width apart, toes pointed out at 45-degree angles (a). Keep your back straight, knees over toes and your weight in the heels of your feet (b). Engage your glutes and thighs as you lower into a deep squat until thighs parallel to the ground (or as close as you can get them) (c). Powering through your heels, push up to return to starting position (d). Repeat.

RELATED: 5 Stability Ball Exercises for a Crazy Strong Core

2. Lateral Step-Out Squat
We promise you'll feel this one fire up the hips, glutes and thighs. If you're impervious to the burn, place a resistance band around your ankles to increase the resistance with each step.
How to: Stand up straight, feet shoulder-width apart (a). Keeping toes pointed straight ahead and knees over toes, lower into a standard squat (b). Hold that squat position as you take two steps to your right (c). Pause, then take two small side steps to your left (d). Repeat.

RELATED: 5 Better Ways to Sculpt a Stronger Butt

3. Plank Leg Lift
Plank form is everything, so you'll want to read this first to make sure you're getting the most from this move. Do 'em right and you'll hit the lower body, while toning up your core and shoulders, too. 
How to: Get into a high plank position on the floor, hands planted under your shoulders, butt down (a). Engage your abs by pulling your belly button in towards your spine (b). Squeeze your left glute to lift your left leg two inches off the ground, keeping your leg straight (c). Tap your left leg out to the side, then back to starting position. Repeat, then switch legs (d).

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

4. Fire Hydrant
This mobility-focused move should be more than just a staple of your dynamic warm-ups — it's a killer booty shaper as well. 
How to: Position yourself on your hands and knees, in tabletop position. Engage your abs engaged by pulling your belly button in towards your spine (a). Keeping your hips pointed towards the ground and leg bent to a 90-degree angle, raise your left knee out to the side as high as you can (b). Pause at the top, then return to starting position (c). Repeat, then switch legs.

5. Lying Leg Lift
No, no, it's not nap time. But it is your last move in this dynamic lower-body series. We're hitting those glutes from all angles, and this one is not to be missed.
How to: Lie flat on your stomach, with your forehead resting on your hands (a). Squeeze your left glute, to lift your left leg and thigh as high off the ground as you can, keeping your leg straight (b). Pause at the top, then lower back down (c). Switch legs, repeating 10 times on each leg.

Want more workouts YOU can do? Head to DailyBurn.com/365 for a free 30-day trial. 

Originally published September 2015. Updated September 20, 2016. 

The post Lower Body Blast: 5 Moves for Your Butt, Hips and Thighs appeared first on Life by Daily Burn.

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Getting to the gym before work can be a struggle — especially when the alternative is your comfy bed. The good news: All is not lost if you hit the snooze button. Just 10 minutes of exercise is all you need to reap some serious cardiovascular and strength training benefits — and you can do it right at home. Out of excuses? We thought so.

In this 10-minute booty-blasting workout from Prevention’s Fit in 10: Total-Body Transformation, now available at DailyBurn.com, celebrity personal trainer and fitness author Larysa DiDio breaks down six simple chair exercises that help tighten and firm your butt, core and arms. And there’s more where that came from. The Fit in 10 series features seven more 10-minute workouts that are designed to help you lose weight and tone and sculpt your body, head to toe.

Skeptical you can’t work up a sweat in such a short amount of time? This butt-sculpting workout is proof that you can. Through a series of squats, leg raises and kicks, you’ll feel the burn from top to bottom. And if you need an extra push, just dial up the speed for a cardio blast. Get ready to drop it low, and be sure to check out the complete program here!

TRY IT: Fit in 10: Total-Body Transformation

Fit in 10: 6 Chair Exercises to Sculpt Your Booty

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1. Lunge and Leg Lift
Whether you’re chasing a half-marathon finish line or looking to tone up your backside, lunges are the perfect lower-body exercise to improve strength, mobility and balance. The barre-inspired leg lift will also help tighten those tough-to-hit spots.

How to: Stand behind a chair with your feet together and both hands on the back of the chair (a). Take a big step back with your right foot and lower yourself straight down until your right knee hovers over the floor without touching it. Your left knee should form a 90-degree angle to the floor (b). With the left foot firmly planted, straighten your left leg and lift your right leg straight behind you, activating the right glute. Be sure to keep your chest lifted and to press your hands into the chair in front of you (c). Return to the starting position and lunge back with your left foot this time (d).

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2. Sumo Squat with Heel Raises
Talk about a lower-body burn! Sumo squats improve your squat depth and help condition your glutes and hamstrings. In this variation of the sumo squat, Didio adds heel raises to engage your inner thighs and calves. But they also help work your lower ab muscles since you need to keep your chest lifted.

How to: Stand behind the chair facing the wall in front of you with your feet a little wider than hip-distance, heels in, toes turned out and both hands on the back of the chair (a). Sit back into your butt and drop into a deep squat (b). Lift your right heel up, and then your left heel as you maintain your squat position with knees bent (c). Straighten both legs as you keep your heels off the floor (d). Squat back down and bring your heels back to the floor (e).

RELATED: How Low Should You Squat? (And How to Improve It)

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3. Squat into Front Kick
Front kicks can reveal that one side of your body might be stronger or more flexible than the other side. If you could balance better on your right leg than on your left leg or vice versa, that’s a sign that you need to improve your coordination, mobility and strength. Do the front kicks at a faster rate and you’ll get your heart rate up and start to seriously sweat. For a more advanced move, incorporate a jab, cross and uppercut after the kick.

How to: Stand behind the chair with your feet hip-distance apart. Toes should be facing forward and hands on the back of the chair (a). Lower into a squat with your weight in your heels (b). Come back up and, engaging your core, kick to the right side with your right leg (c). Return to the starting position and sit back into a squat. Kick to the side with your left leg this time (d).

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4. Tricep Dip and Kick
Your arms will get a serious workout with this two-in-one bodyweight exercise. By keeping your shoulders and elbows back and your hips closer to the chair, you’ll force your triceps and glutes to work harder. Timing your breathing will help you get a better handle of this challenging move. Exhale as you dip and inhale as you kick.

How to: Slide your butt in front of the chair with both feet together flat on the floor in front of you and hands on the seat behind you. Your fingers should be facing the wall in front of you (a). Engage your triceps and dip your hips down, hovering over the floor without touching it. Be sure to keep your chest lifted, shoulders and elbows back and your hips as close to the chair as possible (b). Engaging your core, kick your right foot in front of you, then return to the starting position (c). Dip down again and kick with your left foot this time (d).

RELATED: 8 Ways to Amp Up Your Bodyweight Workout

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 5. Split Squat with Shoulder Press
Working with a little weight can help amp up this classic bodyweight exercise. If you have knee issues, putting your leg on the chair can help support your lower back and ease the pressure. And by keeping your knee directly over your ankle, your glutes will be doing most of the work.

How to: Stand in front of a chair. Pick up one weight with your right hand and place your right leg down on the chair seat behind you (a). Put your left hand on your hip and the other on your shoulder (b). Lunge down with your left foot front and press back up, while simultaneously pressing the weight in your hand up overhead (c).

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6. Crunch and Butt Lift
You’ve heard countless times by now how important it is to strengthen your pelvic floor, especially for women. This crunch and butt lift will help boost your core strength as well as your pelvic floor (the muscles that control the bladder, uterus and bowel in women). The butt lift also engages your glutes, inner thighs and calves.

How to: Lie on the floor facing the front of the chair. Place your feet up on the chair and your hands at your sides behind your head. Make sure your knees form a right angle to the floor (a). Lift your butt off the floor and then bring it down (b). Do a crunch, lifting your shoulders off the floor (c). Lift your butt off the floor again and bring it down, and repeat (d).

Want more 10-minute workouts? Sign up for Prevention’s Fit in 10: Total Body Transformation Program here.

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn. 

The post Get Fit in 10 With These Booty-Toning Exercises appeared first on Life by Daily Burn.