Don't have time to hit the yoga studio for a full class? Hop on your mat for a quick thigh-strengthening yoga sequence that's sure to bring on the burn.

Side Fierce

• Stand at the front of your mat with both feet together. Bend the knees to squat down into Fierce pose.
• Rotate your torso, and cross your right elbow over the outside of your right thigh. Actively press into your outer right arm to lift the torso.
• Pull the right hip back to keep both knees in line and keep weight back into the heels.
• Hold here for five deep breaths, gazing over the left shoulder.

Arching Three-Legged Dog

• From Side Fierce, rise back up into Fierce Pose. Fold forward, and take a vinyasa back to Downward Facing Dog.
• Step both feet together so your big toes are touching. Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high.
• Lift your head up, and turn to look over your left shoulder, arching the spine.
• Hold here for five breaths, keeping the belly still and breathing into the chest.

Wild Thing

• From Arching Three-Legged Dog, keep your left foot and right hand where they are.
• Draw your right knee into your chest, raise your left hand up, and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot.
• Deeply arch the spine, and reach your left fingertips toward the floor.
• Actively press into your feet and right hand to lift the hips as high as you can, breathing here for five breaths, gazing at your extended hand.

Burning Lunge

• Place your left hand back at the front of your mat, and step your right foot forward between your hands.
• Reach your right arm underneath your bent right knee. Interlace both hands in front of your right ankle. Keep all the weight in your legs, resisting the urge to lean into your hands. If this is too hard for your thigh muscle to hold (it's an intense move!), then rest one or both hands on the floor.
• Breathe deeply in this low lunge for five breaths.

Warrior Eagle

• Release your clasped hands, and inhale to rise up into Warrior 1 as you cross your right elbow over your left, bringing your palms together. Exhale as you gently arch back, actively lifting your hands away from your shoulders.
• Enjoy this pose for five breaths, continuing to press the right knee forward over the ankle.

Eagle Warrior 3

• From Warrior Eagle, lean forward, raise your back leg into the air, and balance with the body parallel to the floor.
• Actively extend the arms away from you, and engage the abs for five breaths.

Warrior 2

• From Eagle Warrior 3, lower your left leg into a lunge position.
• Unwind the arms, and extend your arms out wide, gazing over your right fingers.
• Hold here with the right thigh parallel to the floor for five breaths.

Goddess

• From Warrior 2, straighten the front leg, and turn the left heel in.
• Bend your knees coming into a wide squat until your thighs are parallel with the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
• Lift your arms up, bending your elbows so they are at 90-degree angles, opening the palms away from you.
• Hold here for five deep breaths.

Bow

• From Goddess, fold forward, lower the hands to the floor, and come onto the stomach.
• Bend your knees, and hold onto the outside edge of your right ankle, and then your left.
• Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Lift your feet as high as you can, and shift weight forward so you're resting on your naval instead of on your pubic bone.
• Hold for five deep breaths, then slowly lower, and lie flat. Turn your head to one side, and shake your hips from side to side to release your lower back.

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A nutritious diet and regular exercise have helped you reach your weight-loss goal, but you're still trying to get rid of that little extra pooch around your midsection. Here are three things you can do every week to help you achieve a trimmer belly.

 

When Eating

Take an honest look at your diet and your bathroom schedule. Your belly might not be caused by fat, but by air trapped in your digestive system. If you're not getting enough fiber (you need 25 to 30 grams a day), constipation can cause bloating. On the other hand, overdoing it on fiber or eating too many gas-producing foods like broccoli, apples, or beans can also make your belly pooch a bit. Thankfully, there are also foods you can eat, like blueberries, that are proven to diminish belly fat, so sip on this flat-belly smoothie made with pineapple and kale.
When Doing Cardio

Studies show that including interval training in your cardio sessions is proven to diminish belly fat. If you find that you normally stick to a consistent pace when running, biking, or swimming, mix it up by adding 10- to 60-second fast-paced or sprinting intervals — here's a 45-minute treadmill workout that does just that. High Intensity Interval Training (aka HIIT) works on the same principle as intervals, where you push to your maximum training for a period of time and follow up with a shorter rest period. Give this type of workout a try with our full-body 10-Minute HIIT Workout.
When Strength Training

Basic crunches can help tone your abs, but they only target certain abdominal muscles. Incorporate full-body exercises like variations of plank or core moves using a ball. Simply balancing on one leg on a Bosu will target your core too.

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Here are the top seven fat-and-calorie burners, from Los Angeles–based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway. Try any one of these, and you'll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.

Inline skating
Burns 425 calories in 30 minutes

Skating is numero uno on our list when it comes to blasting fat and calories. The big burn stems from the side-to-side movement of your thigh and butt muscles.

And your core gets involved in a big way to keep you balanced. What's more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. (Don’t forget your helmet, wrist guards, and knee and elbow pads.)

Boost the burn: Alternate one minute of hard skating with one minute of medium-paced strokes.


Running
Burns 374 calories in 30 minutes

The typical runner's shape is sleek and lean, and there's a reason for that: The major running muscles—legs, butt, core—happen to be the biggest calorie-and-fat-burning muscles in your body. To get the most out of each stride, swing your arms close to your body, don't lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.

Boost the burn: Alternate fast and slow intervals, or take to the hills.


Jumping rope
Burns 340 calories in 30 minutes

You knew this workout had to be high on the list. After all, it’s one of pro boxers' favorite ways to train. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.

Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.


Hula hooping
Burns 300 calories in 30 minutes

Marisa Tomei and Beyoncé hoop to keep their bodies beautiful. To do it yourself, grab an adult-sized hoop (they're larger and heavier than kids' hoops, making them easier to spin); you'll know you have the right size if it reaches your chest when you stand it up in front of you. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don't worry if you're less than perfect at first; you'll still knock off major calories, plus get better every time you spin.

Boost the burn: Check out our fun workout for hula how-tos and advanced moves.


Tennis
Burns 272 calories in 30 minutes

Don't think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots—then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.

Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. "Having a goal will make you work harder to reach it," Braganza says.


Dancing
Burns 221 calories in 30 minutes

This may not be the biggest calorie-burner in the bunch, but it's still an excellent—and fun!—metabolism booster. (Just look at Kelly Osbourne, who jump-started her amazing 42-pound loss on Dancing with the Stars.) The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don't rest between songs. Try Braganza's favorite trick: Download a workout's worth of your favorite tunes. Begin with an upbeat inspirational song (think "Just Dance" by Lady Gaga), then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down.

Boost the burn: Use your arms! Raise them in the air and move them to the beat.


Walking vigorously
Burns 170 calories in 30 minutes

That's right, walking actually made our list. Full disclosure, though: A leisurely stroll with a friend won’t cut it. You should be walking briskly enough that it's difficult to keep up a steady conversation. To get the most from your biggest calorie-burning muscles—legs, butt, and core—take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes.

Boost the burn: Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging).

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December is a month rife with temptations. Holding steady through the holidays and maintaining your weight is certainly admirable — especially when factoring in that you have less time to exercise and more events to attend. Play it smart, and avoid these common mistakes fit folks tend to make around Christmas and New Year's.

Skipping Breakfast
When rushed for time and trying to cut calories, dieters often skip breakfast. Bad idea. Dieters who eat breakfast are more successful at taking weight off and keeping it off. Eating healthy foods and staying satisfied throughout the day will make holiday treats a little easier to pass up.

Overestimating Calories Burned
Exercise is a great complement to dieting. However, it is easy to overestimate the calories you have burned. Running for 30 minutes might burn 300 calories, but there are over 300 calories in one cup of eggnog. Do continue exercising, since it will help you keep on track, but don't assume you can eat everything in sight when you're at a holiday cocktail party. It's all about balance.

Underestimating Calories Consumed
I'm not going to lie to you; going to a party and watching what you eat takes discipline, especially when there's a buffet. Make one pass of the table, and be choosy. If something doesn't taste worth the calories, then there is no need to finish it. When attending a long party, pace yourself.

Cutting Carbs
Many folks still think cutting carbs is a quick weight-loss trick. The dark, cold days of Winter are no time to cut the bread and pasta out of your life; carbs help in the production of serotonin, the feel-good brain chemical. Search out complex carbs and whole grains to keep your spirits high and your diet balanced.

Booze Gracefully
You may abstain from too many foodie goods at a holiday gathering, but (unfortunately) booze counts. If you're trying to stay fit over the holidays, then limiting your alcohol consumption is necessary. Liquid party diets are bad news, but you won't have to deal with that awful hangover — and that's certainly good news!

Depriving Yourself Completely
The holidays are full of fattening treats, from egg nog to butter-filled cookies. Denying yourself these treats often backfires, and you end up going overboard and eating a whole bunch of fattening foods. Pick your treats, but set limits so you can enjoy yourself as well as the holiday goodies.

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With the holidays here, it can seem like diet sabotage is around every corner. But it's not just about sugary office treats and endless holiday party spreads; some of the most common Fall and Winter foods actually help, not hurt, your waistline. Want to know which ones? Read on for five fat-burning foods you should be eating this holiday season!

Dark Chocolate

Your favorite indulgence actually includes two ingredients that are known to boost metabolism: caffeine and the antioxidant catechin. Just make sure you stick to a small square a day so the sugar and calories don't outweigh dark chocolate's fat-burning potential.


Sweet Potatoes

Sweet potatoes may just be your cold-weather fat-burning secret. Sweet potatoes are a great source of fiber, which helps keep you feeling full while burning calories by putting your digestive system to work. And they also contain a hormone that helps regulate your blood sugar. Stick with simply seasoned boiled or steamed sweet potatoes — not a sugary Thanksgiving dessert — if you are eating for weight loss.


Cinnamon

This is the time of year where cinnamon is often the star, and that's a good thing: the warming Winter spice has been shown to slow digestion and regulate blood sugar to boost your metabolism.


Pears

You can find various types of pears throughout the Winter, and there's reason to stock up: pears, like apples, contain high levels of pectin, which binds to water and limits the amount of fat your body absorbs.


Turkey

Rest assured, your post-Thanksgiving leftover turkey habit is helping you burn fat. Lean protein, like turkey, keeps you full and takes energy to digest — both of which mean increased metabolism. Go for skinless breast meat to keep the calories down.

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The snow has finally melted, but are you ready to embrace your favorite short shorts? If a newfound muffin top is making you wary of ditching your cozy Winter layers, rest assured, there are plenty of ways to whittle away those extra pounds without hitting the gym seven days a week.

"Muffin tops are a problem spot for everyone who overeats," says celebrity trainer Barry Jay, founder of Barry's Bootcamp, the bicoastal workout that's attracted everyone from Katie Holmes to Alanis Morissette to Kim Kardashian. "That part of our body catches excess easily, and it seems like it's the last to change."

To reverse the damage you did this Winter, try asking a doctor or nutritionist how many calories you should be eating for your age, height, and ideal body weight. "Cardio helps, but food is 85 percent of the results we see," says Jay.

Once your diet is back on track, add these three waist-whittling moves to your regular workout once a week to keep love handles at bay.

Side Bends

• Stand with your feet hip-distance apart, arms at your sides.
• As you reach down towards your toes with one arm, lift the other one up towards your waist, placing your hand on your hip.
• Alternate sides with one arm up, one arm down.
• Do 100 reps.

Standing Twists

• Place your hands behind your head, elbows out wide and knees slightly bent. Isolate your core making sure your hips don't move.
• Twist to one side then the other alternating sides.
• Do 100 reps.

Jack Knives

• Lay on the floor or a bench with your legs straight out, arms stretched above your head, toes pointed towards the ceiling.
• Raise your arms towards your toes as you raise your legs to a 45- to 90-degree angle, keeping your shoulders off the floor (above). You should bring your arms way up over your belly button so your body looks just like a jack knife.
• Then return back to the floor or bench with your legs and arms stretched out.
• Do 40 reps.

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