Adding one or two of these calorie-burning routines to your weekly exercise schedule will maximize fat loss and boost metabolism. With these exclusive plans you may burn up to 700 calories in one workout.

Treadmill: Boxing Circuit
Calories Burned : 318
Total Time : 37 Minutes

The workout : Get the calorie burn of a prize fight without putting on the gloves. Increasing the machine’s incline forces your body to recruit the large gluteal and hamstring muscles. This workout also mixes rounds of punches for an upper-body blast.
Minutes 0:00-5:00 Walk at 3.0 mph to 3.5 mph, arms at sides, no incline.
5:00-5:30 Maintaining speed, increase incline to 4 percent. Punch forward quickly for 30 seconds, alternating right and left arms.
5:30-6:30 Walk with arms at sides, maintaining speed and 4 percent incline.
6:30-7:00 Increase incline to 6 percent. Throw hooks (wide punches toward center of the body) for 30 seconds, alternating left and right arms.
7:00-8:00 Lower incline 3 percent and walk with arms at sides.
8:00-8:30 Increase incline to 8 percent. Throw alternating right and left uppercuts (starting out low and punching toward ceiling) for 30 seconds.
8:30-9:30 Lower incline to 3 percent and walk with arms at sides.
9:30-32:00 Do 5 more sets of punch cycles (see minutes 5:00 through 9:30).
32:00-37:00 Cool down by walking at an easy pace (3 mph to 3.5 mph) with no incline.

Tip : By adjusting the intensity, treadmills can provide the highest calorie burn of all cardio machines.

Elliptical Trainer: Push and Pull
Calories Burned : 700
Total Time : 40 Minutes

The Workout : Use a pair of 1- to 3-pound dumbbells, moving them in a cross-country-skiing motion. Using the incline forces the glutes and hamstrings to work harder.  
Minutes 0:00-5:00 Incline 0; resistance 1.
5:00-9:00 Incline 2 percent; resistance 3. Push and pull with arms while exerting an equal amount of effort with legs for 2 minutes. Lower incline to 1 percent and resistance to 2 for the final 2 minutes, arms relaxed.
9:00-12:00 Incline 2 percent; resistance 6. Focus on pushing dumbbells to work chest, triceps and shoulders for 2 minutes; lower incline to 3 percent and resistance to 1 for the final minute, arms relaxed.
12:00-15:00 Incline 5 percent; resistance 2. Focus on pushing down with legs to work glutes and hamstrings for the first 2 minutes; lower incline to 3 percent and resistance to 1 for the final minute, arms relaxed.
15:00-18:00 Incline 2 percent; resistance 4. Focus on pulling handles to work rear shoulders and biceps for 2 minutes. Lower resistance to 2 for the final minute, arms relaxed.
18:00-20:00 Incline 7 percent, resistance 7. Pedal as fast as possible while pushing and pulling hard with arms for 1 minute. Lower incline to 1 percent and resistance to 2 for the final minute, arms relaxed.
20:00-35:00 Repeat minutes 5 to 20.
35:00-40:00 Incline 0; resistance 1. 

Stairclimber: Step and Lift
Calories Burned : 564
Total Time : 52 Minutes

The Workout : Using a set of 1- to 3- pound dumbbells tones your upper body throughout this otherwise lower-body-only workout. You’ll also do double duty as your abs help you balance on the stairclimber. If you’ve never worked out on the climber without holding the handles, start with a slower pedal speed until you find your balance.
Minutes 0:00-5:00 Warms up, stepping at a comfortable pace with dumbbells resting in the machines cup holder.
5:00-10:00 Increase climber speed by at least 1 or 2 points. Pick up weights and do 1 minute of each of the following: straight punches, shoulder presses (lifting weights above head), lateral raises (weights out to sides), biceps curls and triceps overhead extensions.
10:00-12:00 Return weights to cup holder. Continue stepping, but focus on pressing weight into your heels and squeezing your glutes with each step. To keep challenging yourself, increase climber speed by at least 2 points every 30 seconds.
12:00-47:00 Repeat upper-body and lower body circuits five times.
47:00-52:00 Cool down at easy speed (1 or 2).

Stationary Bike: Spin and Sprint
Calories Burned : 464
Total Time : 29 Minutes

The Workout : Doing speed and resistance intervals on a spinning bicycle significantly increases your calorie burn. 
Minutes: 0:00-5:00 Warm up at a moderate pace and light resistance.
5:00-11:00 Increase your resistance by turning the control one-half of a cycle, then pedal at 90 percent of your maximum heart rate (120 minus your age) for 20 seconds and slow down for 10 for a total of 12 sets.
11:00-13:00 Pedal at a slow speed with a light amount of resistance.
13:00-19:00 Repeat the sprint cycle (see minutes 5:00 through 11:00), this time increasing resistance by cranking the resistance knob one-half turn at the start of each 20-second sprint.
19:00-21:00 Recover by pedaling slowly at a light resistance.
21:00-23:00 Turn the resistance up so it’s difficult to pedal while remaining seated.
23:00-24:00 Crank resistance down one-half of a turn.
24:00-29:00 Cool down by pedaling at a comfortable level of resistance.

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