Turn up your fat burn! 4 weeks to fit and fabulous

(Health.com)

Want to go from winter flab to summer fab? That's what 43-year-old Kim Hampsey and 18 other women did when they tried this revolutionary workout (and followed a healthy eating plan). They lost up to 11 pounds and 8 inches in just 4 weeks. Hampsey kept it up for 8 more weeks and shed a total of 20 pounds. After shunning swimsuits for about 20 years, she's ready to wear one this summer!

The key to this unique plan, developed with Fabio Comana, an exercise physiologist with the American Council on Exercise, is its one-two punch. Part 1 trains your body to burn more fat--even when you're sleeping--while Part 2 revs up your calorie burn for faster weight loss.

So pull out your shorts and swimsuit for inspiration and get started--you could be shopping for smaller sizes by the end of the month!

Metabolism-Revving Strength Circuits
Do these 2 days a week

This nonstop strength routine burns about 25% more calories than traditional weight lifting, which usually includes longer breaks. The higher intensity can boost your metabolism for up to 38 hours postworkout.

How It Works:

Warm up by marching in place for 3 minutes and doing 5 reps of that day's exercises without dumbbells. Then pick up your weights and do 10 to 12 reps (unless otherwise noted) of each exercise in the order given, taking a 15-second rest between moves. That's 1 circuit. Do 2 or 3 circuits, resting for a minute after each. For best results, always engage your core muscles to stabilize your torso before beginning each exercise.

Fit Tip!

You should use dumbbells that are very challenging to lift as you do the final reps of each exercise. If you feel as if you could do more than the recommended number of reps, you need a heavier weight. The amount of weight you lift may vary, depending on the exercise.

Start strength-training:

Download the complete Turn Up Your Fat Burn plan and get a free, printable workout emailed straight to your inbox.

Week 1: Base Moves

Lunge
Tones butt, thighs

Hold weights at sides and stand with right foot 2 to 3 feet in front of left. Bend both knees 90 degrees, lowering left knee toward ground. Don't lean forward or back, and keep front knee directly above ankle. Straighten legs to stand back up. Switch legs.

Bent-Over Row
Tones upper back

Hinge forward from hips and extend arms directly under shoulders. Keeping arms close to body, bend elbows toward sky and pull weights toward ribs. Slowly straighten arms.

Overhead Press
Tones shoulders

Hold weights at shoulder height with palms facing forward. Keeping shoulders down, straighten arms and press weights up. Slowly lower.

Deadlift
Tones butt, back of thighs

Stand with knees slightly bent. Keeping abs tight, hinge forward from hips, push butt backward, and slowly lower weights. Squeeze glutes to stand back up.

Biceps Curl
Tones front of arms

Hold weights at sides, palms facing forward. Bend elbows and curl weights toward shoulders. Slowly lower. Keep elbows close to body throughout.

Kneeling Push-Up
Tones chest, arms, abs

With hands under shoulders, bend elbows out to sides and slowly lower. Don't let hips sag toward floor. Press back up.

Squat
Tones thighs, butt

Bend hips and push butt backward, then bend knees as if sitting back into a chair. Keep body weight on heels, and knees behind toes. Stand back up.

Triceps Kickback
Tones back of arms

Hinge forward at hips. Hold weights, arms bent 90 degrees, elbows at sides. Straighten arms, pressing weights back. Keep upper arms still. Bend elbows back to start.

I Did It!

"I used to feel stiff bending over to put my pants on. Now I feel younger when I wake up in the morning."
--Pam Garin, 49, lost nearly 9 pounds, plus 1 inch off her hips

VIDEO: Get the bonus abs routine from the Turn Up Your Fat Burn DVD

Eat to lose weight! See a 3-day sample menu from Turn Up Your Fat Burn

Adapted from Turn Up Your Fat Burn! by Alyssa Shaffer and the editors of Prevention, © 2011 by Rodale Inc