The Beach Body Workout

You can do it

By Su Reid-St. John
From Health magazine

Wouldn't it be terrific to peel off your beach cover-up this summer and feel slimmer, stronger, and more confident than ever? We've got just the person to whip you into that kind of amazing shape: personal trainer—and former top boxer!—Cara Castronuova, who's just finishing up her first season shaping bodies and minds on NBC's hit show The Biggest Loser.

The key to getting a rocking body may come as a surprise, Castronuova says: "Above all, the secret is believing you have what it takes to be the best you can be." Once you believe you're capable of anything, she adds, you're on your way.

No more excuses

The next step is finding the right workout—and here it is. "This high-tempo, no-equipment workout is designed to be done anywhere, anytime," Castronuova says. "It focuses on large-muscle groups, because the bigger the muscle, the more calories required to exercise it." Add some intense fat-blasting cardio, and together, she says, "the whole routine will help turn your body into a fat-burning furnace."

To not just tone but also lose up to 12 pounds this month, follow her diet guidelines. Carve out tiny chunks of time daily to visualize the new you. "Picture yourself as healthy, fit, and strong, and itwill happen," Castronuova says.

Here's the plan

Do these strength circuits—designed exclusively forHealth readers by Castronuova—three times a week, every other day. "Keep the tempo up, and allow yourself minimal rest," she says. "Really challenge yourself!" In addition, do 30 to 60 minutes of moderate to intense cardio three times a week. 

As the weeks progress, your intensity should increase: "Embrace that it will be slightly uncomfortable, then let that push you to work harder and take yourself to new levels."

To warm up, walk briskly, jog, or do a cardio machine for 5 minutes. Then, go through each circuit 3 times, resting for 30 seconds after each exercise.

Circuit 1

No. 1 Squat and jump: 

Stand with feet shoulder-width apart. Squat down, keeping knees behind toes, and put your hands on the ground. Kick your feet back to come into push-up position with arms straight, then bend elbows to lower your chest toward the ground.

Straighten your arms as you jump forward again into squat position, then push off your feet and leap as high as you can with arms reaching toward the sky. Land softly with knees slightly bent. Repeat sequence for 1 minute.

No. 2 Mountain climber

Get into push-up position with arms straight and hands directly under shoulders. Walk feet forward, staggering them so your right knee is bent under your chest while your left foot is behind you with knee slightly bent. 

Pushing powerfully into your legs, switch your foot positions, bringing the left knee in and extending the right leg. Continue alternating for 1 minute.

No. 3 Toe-touch kick

Stand with feet shoulder-width apart and hands reaching overhead; intertwine your fingers. Do a high forward kick with your right leg, bringing your hands down to meet your toes. Repeat with the left leg. Continue alternating for 1 minute.

No. 4 Shadowbox

Stand with feet shoulder-width apart. Make fists and bend elbows to bring hands up into fighter position in front of your face, keeping elbows close to body. Alternating arms, punch straight out in front of you, then curve up, then hit low; next, try a hook punch, curving around to the side.

Mix it up—and keep moving! Move your head and shoulders back and forth as if dodging punches. Keep your knees bent and shift your weight back and forth as you bounce on the bottoms of your feet. Continue for 1 minute.