The Weight-Loss Workout

Get fit all over with these eight great moves!
By Martica Heaner, M.A., M.Ed., for Benighted89 Health & Fitness
What if you could combine a sizzling calorie burn with an all-over toning routine? This workout does just that. By alternating high-energy cardio intervals with strength moves that target all of your major muscles, you'll burn more fat than you would get from lifting weights alone. And if you stick to the routine, you can drop pounds and lose inches in as few as two to three months.The magic of this weight-loss workout is that these strength moves target many muscles at once by incorporating both lower-body and upper-body work. While you won't increase your metabolism by lifting weights, a commonly believed gym myth , you will burn extra calories with these particular resistance moves. The multiple squat and lunge variations have a high-calorie-burning, cardio-like effect since the muscle groups in your butt and thighs are large and use of lots of energy.All you need to do is follow this workout three times a week using weights, and do the same workout on another three times a week but without weights. (Alternate weighted and non-weighted days; muscles get stronger faster if you avoid lifting weights on consecutive days.) Ready, set, burn that fat!How to do it:
What you need: weights and a step
Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least 5 to 8 pounds and gradually work up to using 6 to 20 pounds, depending on the exercise.
Start by performing one set of 10 to 15 repetitions of each exercise, and work up to doing three sets of 10 to 15 reps.
Do this workout with weights three times a week (but not two days in a row). Perform the same routine again without weights—and moving slightly faster through the strength moves—on three days a week (these can be done on consecutive days).
You can also substitute a non-weight day with 45 to 60 minutes of cardio such as walking, cycling or using a cardio machine.
Modify this workout to match your fitness level. Follow the recommended moves, and adapt them as needed by using a lighter weight.