Burn 300 calories at home: this routine does double duty, blasting big-time calories and sculpting muscles all at once

Shape, Sept, 2008 by Jeanine Detz

Your mission

You don't need much more than some floor space and a view of a clock to get a heart-pumping total-body workout. To do it, you'll jump rope (if you don't have one, just jump without it) and perform exercises like squats, crunches, and push-ups. These moves use your body weight to strengthen and sculpt your arms, chest, abs, thighs, and butt. And with no dumbbells or other gear to deal with, you can easily move from one exercise to the next without stopping, which will keep your heart rate elevated--and those calories melting away. Stick this plan on your fridge or take it with you when you travel and you'll always be ready to squeeze in some allover toning.

How it works

Simply follow the chart. For the speed skater, see the must-do move (right); for a refresher on push-ups, squats, and crunches, go to shape.com/cheatsheet. If the workout ever feels too intense, march in place until you catch your breath, then just pick up where you left off.

your workout plan

time (min.)    what to do             RPE * (1-10)

  0-2        march in place                 3
  2-4        jumping jacks                  4
  4-5        speed skater                 5-6
  5-7        jump rope                      7
  7-8        crunches                       5
  8-9        jump rope                      7
 9-14        repeat minutes 4-9           5-7
14-15        squats                         5
15-17        jump rope                      7
17-18        push-ups                       5
18-20        jump rope                      7
20-26        repeat minutes 14-20         5-7
26-28        jumping jacks                  4
28-30        march in place                 3

workout intensity moderate to hard equipment needed a jump rope
total time 30 minutes
calories burned 280 **

* See page 244 for RPE chart.
** Calorie burn is based on a 145-pound woman.

Keep your heart rate up, strengthen your thighs and butt, and increase your power with this must-do move.

speed skater

Stand with feet hip-width apart, knees slightly bent. Bend forward at the hips and reach left hand toward right foot as you extend right arm behind you. Raise your left foot, shifting your weight to your right foot [A].

Hop to the left (staying low to the ground), landing on left foot and reaching right hand toward it [B]. Immediately reverse the motion, jumping to the right. Continue "skating" from side to side.