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Use a quick burst of energy at the end of a workout to increase your heart rate and burn more calories.
Second Image: Body-Weight Challenge
Perform the following four moves as a circuit: Do one for 20 seconds, rest for 10 seconds, and then move on to the next. Repeat twice. To increase difficulty, do the exercises for 30 seconds but keep the resting time the same. This finisher will take about five minutes.
1. Speed Squat: With feet hip-width apart, bend your knees to 90 degrees, keeping your chest upright. Return to standing as quickly as possible.
2. Squat Thrust: With your feet hip-width apart, bend your knees to place your hands on the ground and jump your feet back into a pushup position. Quickly reverse to return to standing.
3. Mountain Climber: From a pushup position, quickly bring alternating knees toward your chest.
4. Speed Skip: Skip in place, quickly bringing alternating knees up toward your chest.
Four-Corner Farmer`s Walk
Place two cones 10 yards apart. Holding a pair of heavy dumbbells, do one to three sets of the following sequence. Rest two to four minutes between sets. (To challenge your calves, walk on the balls of your feet.)
1. Standing at one cone, do eight to 10 bent-over rows: Hold a pair of dumbbells and bend forward, arms hanging straight. Pull the weights to the sides of your chest.
2. Walk to the other cone and do eight to 10 biceps curls: Hold weights by your sides, palms facing forward, and slowly raise them to your shoulders.
3. Walk back to the first cone and do eight to 10 squats: Hold weights at shoulders and bend your knees to 90 degrees, keeping your chest upright.
4. Return to the second cone and do eight to 10 overhead presses: With weights at shoulders, bend your knees slightly then push the weights directly overhead. Walk back to start.
Image Source: http://www.womenshealthmag.com/fitness/build-metabolism?page=0