Check out Rosante's book, The 30-Second Body, for more get-fit motivation.
If you’ve started sweating to our March fitness story but want to turn up the burn, these intensified moves will do it. Follow the 5-, 10- or 15-minute plan in the magazine, but swap out the modified versions in print for the exercises below. (Most of them include explosive jumps to increase the cardio and fat-melting effects.) Also, each time you perform a routine, aim to increase the number of reps you do in 30 seconds and eliminate any breaks you may have needed between each move. These simple switches will help you torch even more calories on the way to a trim, toned new you!
Instead of Modified Tuck Jumps…Do Leaping Tuck Jumps
Stand with your feet shoulder-width apart, arms bent, elbows up to form a T at your chest with your fingers stacked. Press the hips back into a squat and instead of just lifting one leg at a time, immediately jump upward as high as you can, driving the knees toward your arms. Land softly on the mid-foot, rolling back to the heels and pushing the hips back to absorb the impact of the landing. Repeat.
Instead of 3-Point Plankers…Do 3-Point Plank Jumps
Start in push-up position. With your hands flat on the floor and wrists under your shoulders, jump (don’t step!) the feet as close as you can to the outside of the left hand. Return to start. Jump feet as close as you can to the outside of your right hand. Return to start. Jump feet between hands. Return to start. Continue switching between left, right and middle as fast as possible.
Instead of Standing Mountain Climbers…Do Sprinting Mountain Climbers
Stand with feet hip-width apart, hands in front of shoulders with palms facing forward. Instead of just lifting your knees, add more power as you jump and raise your left knee to hip height and your right fingertips to the sky. Jump to switch sides, shooting your left fingertips to the sky as you raise your right knee to hip height. Continue alternating.
Instead of Tap-Ups…Do Tougher Tap-Ups
Start in regular push-up position, with your knees off the floor and your body in a straight line from shoulders to ankles. Tap your left shoulder with your right fingertips. Return to start. Tap your right shoulder with your left fingertips. Return to start. Then perform a regular push-up, lowering down as close to the floor as possible. Return to start and repeat.
Instead of Star Bursts…Do Explosive Star Bursts
Stand with feet together. Bend the knees and push your hips back into a low squat, engaging your core and drawing your arms into the center of your body. Pause briefly, then jump up as high as you can, extending your arms and both legs out to form an X. Land softly on your feet, absorbing the jump by bending your knees and pushing your hips back. Repeat.
Instead of Power Thrusts…Do Hardcore Power Thrusts
Stand with feet wider than hip-width apart. Squat down, placing your hands on the floor, wrists under your shoulders. Jump your feet back so you’re at the top of a push-up position. Immediately return both feet to the squat position. Explosively jump up off the floor, shooting your fingertips to the sky and bringing your knees up toward your chest. Land softly on the mid-foot, rolling back to the heels and pushing your hips back to absorb the impact. Repeat.
Instead of Pencil Squats…Do Hopping Pencil Squats
Stand with your feet together, arms raised overhead at shoulder width. Hop the feet apart to drop down into a low squat and touch the floor just between your ankles. Jump to return to the starting position.