women

Take it off! (The weight. That is.) This plan will blast 2,000-plus calories a week to get you trim and toned all over

Winning the battle of the bulge comes down to one thing: torching more calories. And Los Angeles-based trainer Mike Donavanik has designed a program that incinerates thousands of those bad boys per week. It features five heart-rate-revving, do-anywhere workouts that push you hard without leaving you doubled over. "High-intensity exercise not only boosts your calorie burn, but it also increases the time it takes for your body to recover," he says. That means your metabolism stays elevated longer, leading to an "after burn" that research shows could last up to 38 hours. If that weren't enough ifi the wow-results department, one of the routines inspired by Donavanik's new DVD, Extreme Burn: Ripped ($18; mikedfitness .com) includes plyometrics moves that double as sculptors. So get ready to score sexy definition as you trim.

Get ready to score sexy definition as you trim

Get ready to score sexy definition as you trim

1.    Jab n' Jack

Works shoulders, legs, and core

Stand with feet together, holding a weight in each hand in front of shoulders, palms facing each other. Jump feet apart as you press weights overhead and rotate palms forward [A]. Return to starting position; repeat. Next, jump feet apart and pivot to the left as you punch right arm out in front of you [B], Jump back to starting position and repeat in opposite direction. Continue for 1 minute, alternating sides.

Works shoulders, legs, and core

2.    Chop up

Works legs, butt, arms, shoulders, and core

Stand with feet hip-width apart, holding a dumbbell with both hands in front of left shoulder [A]. Lunge forward with right leg as you bring the dumbbell across your body and outside your right hip [B]. Step back to starting position and raise weight overhead, then jump feet wide apart and squat, lowering dumbbell toward the ground. Jump feet close together again and return to starting position. Do 10 reps; switch sides to complete set.

Chop up

3.    Break-dancer

Works arms, legs, and core Get on all fours, knees and heels lifted [A]. Hop feet to the right, extending left leg to the right as you reach for left foot with right hand [8], immediately repeat in opposite direction, Continue, alternating sides, for 1 minute.

Break-dancer

4.    Power hop

Stand with left knee bent and hands in fists at sides. Hop to the left, right, and back to the left. Then bend right knee, reaching left hand toward the ground as you extend right arm behind you. Rise up to starting position. Continue for 30 seconds, then switch sides to complete set.

Power hop

5.    Donkey kick push-up

Works chest, triceps, legs, and core

Get in plank position with wrists aligned under shoulders. Bend elbows straight back behind you, lowering chest toward the ground [A], Push up, then jump feet toward your hands [B] and kick them up into the air, bringing heels toward your butt [C], Jump feet back to starting position. Do 10 reps.

Donkey kick push-up

6.    Hard-core squat

Works butt, legs, and core

Stand with feet shoulder-width apart, hands behind ears, and squat [A]. Rise up as you raise right knee to hip height in front of you and rotate shoulders to the right [B], Twist back to center as you jump up and kick left foot forward [C], Return to starting position; repeat on opposite side to complete 1 rep. Do 10 reps.

Hard-core squat

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