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I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Body
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    Known for the many health benefits, yoga offers increased strength, muscle tone, energy, and flexibility; improved circulation, heart health, sleep, posture, and mood; and reduced pain, anxiety, depression, and risk for injury. With so many perks, it’s no wonder yoga has stood the test of time. Read >>
  • Get (More) Results
    Are you putting in time at the gym every day and are getting discouraged because you aren’t seeing the weight loss results you hoped for? Before giving up altogether, you may want to reconsider your workout routine and add one of these to step things up a notch and burn serious calories in a short amount of time. Read >>
  • Banding Together for Strength
    Stretchable bands that come in various sizes, shapes, and levels of resistance, resistance bands are cheap, easy to transport, and simple to use. Get a full-body workout with the help of a resistance band and these seven exercises. Read >>
  • Checking In on Your Resolutions
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Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Get (More) Results

Four exercises that burn serious calories in a short amount of time.

Are you putting in time at the gym every day and are getting discouraged because you aren’t seeing the weight loss results you hoped for? Before giving up altogether, you may want to reconsider your workout routine.

What exercises take up the majority of your workouts? While they may be exercises you enjoy, they may not be effective at burning calories. Maybe you’ve discovered that your quick 20- to 30-minute workout just isn’t getting the job done.

Thankfully, you don’t have to keep walking that same dysfunctional path. Discuss your concerns with your trainer and work together on a new game plan. While planning, consider adding one of the following workouts into your routine to step things up a notch and burn serious calories in a short amount of time.


Maybe walking is your go-to workout or perhaps you like to jog on the treadmill. While these are good exercises, you’ll get a better burn if you combine them or vary your routine just a little. Short for high-intensity interval training, HIIT doesn’t let you walk, jog, swim, or cycle at the same pace for your entire workout. Instead, it has you alternate between moderate- and high-intensity exercise throughout your workout. By including rest periods of a slower pace, you’re able to push yourself to go faster for longer periods and burn more calories than if your entire workout was at the same pace.

This could mean alternating between walking at a brisk pace or swimming slowly for two minutes and jogging or swimming at a moderate pace for one minute. After just 30 minutes of this routine, a 150-pound person can burn a whopping 192 calories! Compare that to just walking, which would only burn 109 calories.

Rock Climbing

Looking for a new adventure that torches calories? Try rock climbing. In nature or at a climbing gym, scaling a rock wall uses every muscle in your body. Since it’s the large muscles of your back and legs that do the majority of the work to lift your body, you’re getting an effective workout in a short amount of time, while helping add some serious strength to your every limb. The faster you climb and the more challenging the climb, the more calories you’ll burn. A 150-pound person can expect to burn 374 calories in 30 minutes of rock climbing.

Jump Rope

It’s simple, cheap, and easy to do anywhere. Jumping rope can also burn a lot of calories in a short amount of time. While you may have been able to jump rope all recess long as a kid, it’s hard to do for more than a few minutes as an adult. Interval training can be used to jump rope and make it more do-able for long workouts. You can also mix things up with different types of jumps. In just 10 minutes of jumping rope, you can burn more 100 calories. Go at it for half an hour and you’ve suddenly got room for another bite of dessert!


Finally, you can get a highly effective workout with rowing. On a machine at the gym, in a rowing class, or out on the water in a boat, rowing is a full-body workout that challenges nine of your major muscle groups in the upper and lower body. It’s estimated that rowing uses 40 percent upper body strength and 60 percent lower body as you move against resistance both forward and backward. The faster you row, the more calories you’ll burn. On average, you can expect to burn more than 300 calories in half an hour.

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