By Jacqueline Risser, SELF
This fitness routine from Mari Melao and Kathy Robb, co-owners of BootCampWF in Westfield, New Jersey, will make your session fly by. Hit play below, then grab a partner and a set of weights.
TOTAL WORKOUT TIME: 22 minutes
Ugly Heart G.R.L.
WORKS TRICEPS, BACK, ABS, BUTT, THIGHS
Cross-country ski in place for 3 counts, squat; repeat, changing lead legs. Chorus: Do triceps dips with alternating leg kicks (as shown, opposite). Return to cross-country. 3:19
Happy Pharrell Williams
WORKS BUTT, THIGHS, ABS; CARDIO
Do alternating reverse lunges until Pharrell sings, "'Cause I'm happy." Face partner; jump and high-five. Drop to a plank facing each other and clap as he says, "Clap along if you feel..." Every time he says "happy," jump and high-five; go back to plank claps. Verses: reverse lunges. When they say, "Happy, happy, happy, happy," do high-five jumps for a finale. 3:52
Stronger Kelly Clarkson
WORKS BICEPS, SHOULDERS, BUTT, THIGHS
Pick up weights. Start with squats and biceps curls. Chorus: Do knee-ups with overhead presses. When the chorus ends, go back to squats and curls. When chorus returns, do knee-ups with overhead presses. 3:41
Roxanne The Police
WORKS EVERYTHING
Every time Sting belts "Roxanne," do a full burpee with a push-up. Jog in place during the "downtime." You'll do about 26 burpees! 3:11
Cups Anna Kendrick
WORKS ABS, CHEST, ARMS
Hold a plank to start. Each time she says "gone," do a push-up. When she says "miss," flip over and do a full sit-up. Hold a plank during the verses. The switch is fast, furious and calorie torching! 2:08
Best Day of My Life American Authors
WORKS BUTT, BACK, HAMSTRINGS
Start in a bridge and hold until chorus. When band says, "This is gonna be the best day of my life," do mountain climbers. Go back to bridge; repeat. 3:14
Flower Moby
WORKS BUTT, THIGHS
Squat every time Moby says, "Bring Sally down." Come up every time he says, "Bring Sally up." 3:26
Support HuffPost
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
At HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.
Whether you come to HuffPost for updates on the 2024 presidential race, hard-hitting investigations into critical issues facing our country today, or trending stories that make you laugh, we appreciate you. The truth is, news costs money to produce, and we are proud that we have never put our stories behind an expensive paywall.
Would you join us to help keep our stories free for all? Your contribution of as little as $2 will go a long way.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.
Already contributed? Log in to hide these messages.