For best results, try not to rest between intervals, unless specified. “The secret is to keep your heart rate elevated, and your metabolism revved, by constantly moving,” says award-winning fitness trainer Geoff Bagshaw, who helped design this boot-camp workout. But do have sips of water whenever needed. The workout also involves lots of leg exercises, so you’ll get more bang for your buck: “We burn more calories when legs are involved,” Bagshaw says.
• A set of stairs (if your home doesn’t have stairs, for most of the intervals you can use a step designed for aerobics).
• A pair of hand weights: dumbbells or kettlebells (three to eight pounds, or one to four kilograms). Both are affordable and readily available. Or try two large tomato cans or a couple of heavy books.
• A pair of cross-trainers or running shoes with good support.
• A watch or timer that counts seconds.
5 minutes. Walk or jog on the spot or around the block. “You want to elevate your heart rate and get the blood flowing to warm up the muscles,” says Bagshaw.