Jumping rope is good for body-toning and weight loss.
How to: Hold the rope so that both hands line up with your shoulders. Swing the rope and jump over it.
Burpees target your core, chest and legs.
How to: Stand with your feet shoulder-width apart. Lower into a squat and reach your hands forward to the floor. Jump back so that your feet are in the plank position, then jump your feet forward and finish with a vertical jump.
When done correctly, squats engage your core and entire body.
How to: With feet hip-width apart and your arms at your sides, lower your legs and raise your arms in front of you. Lower yourself until your thighs are parallel to the floor. Rise back to the start.
Lunges work multiple muscles at once.
How to: Standing with feet hip-width apart and arms at your side, take a step forward with your right leg. Lower your body until your leg forms a 90-degree angle. Repeat with your left leg.
The high-explosive lunge will torch calories.
How to: With feet together and hands on your hips, step forward. Bend until your leg is at a 90-degree angle, jump, and switch legs in mid-air.
Mountain climbers target obliques, glutes and hamstrings.
How to: Loop a resistance band around a couch leg. In the plank position, facing away from the the post, place your feet in the handles like stirrups. Alternate bringing right and left knees in toward your chest.
The intervals for these are short (20 seconds) but you'll appreciate the rest between exercises.
How to: With feet together and dumbbells held up to your shoulders, jump your feet outward as you lift the dumbbells straight up. Rest 10 seconds, then jab the dumbbells across your body.
These increase body mass and burn more calories.
How to: With arms at your sides and feet together, do a jumping jack. Then place hands on the ground and jump feet out and back in.
Kettlebells engage the entire body.
How to: Grasp kettlebell with both hands in front of you. Squat and lift the kettlebell above.
This movement will increase your heart rate and provide core-strengthening.
How to: Add a jump and a lunge to your traditional squat.
Working with a personal trainer can help you reach your fitness and weight-loss goals. The trainers at the Downtown Athletic Club of Amarillo can guide you along the way.