04/17/2015 09:07 EDT | Updated 06/17/2015 05:59 EDT

3 Ways to Lose Those Pesky Pounds

Shutterstock / Yuri Arcurs

Are you connected to your workout? Guess what, there is no app for that. If you want results in the gym, you need to buckle down, get focused and be part of your workout.

Try these three things to get those pesky last few pounds off.

1. Interval Cardio Training:

How often do you skip cardio because it's boring? Or, thanks to guilt, just get on the treadmill turn on the TV and "put the time in"? It's great for healthy living, but that's not the concern here. We want to melt those last few pounds, take this to a new level. That's where intervals come in.

Example Workout -- Talk with your local trainer to keep things fresh.

Warm up for five minutes

Four x one minute as fast as you safely can one minute of a moderate jog.

Two minutes straight of a light jog at the machines highest incline you can safely do

Three x 30 seconds running 30 seconds jogging

Two minutes of that incline run again

Step off the treadmill -- five x 30 seconds of burpees 30 seconds of rest.

Five minute cool down

That's a solid 30 minutes of cardio -- If you have lots of gas in the tank, jog 10 to 20 minutes before your cool down.

2. Circuit Training:

Bring along some friends and push your limits. Make it a competition, and push each other. You can do this in your basement or backyard. It doesn't need to be fancy.

Try this at home:

Run around the block as fast as you safely can

Complete 20 push ups, 15 squat jumps, 10 burpees, five lunges each leg.

Repeat that five times -- Don't let your time slow down! Should take more than 20 to 30 minutes to complete.

Write down your results each week, and try to shave a few seconds off your completion time.

3. Skill/Sport Work:

Do something you get to focus on. I personally think boxing and kickboxing is one of the most underused tools to melt fat out there. You get completely engaged in the sport, and it's a killer workout. There are gyms all over the place that now offer cardio kickboxing, or non contact boxing. If you can't make the classes or want privacy at home there is a new machine on the market called Nexersys that uses technology to teach kickboxing.

For most parents and people who work, it's hard to find the time to get to a gym, be on time, do the class and then get home or back to work. With an in home product, you can walk up to it the second you have time and get as many or as few rounds in as you have time for.

Exercise needs to fit your time schedule. It needs to be fun, functional and effective. Few things beat kickboxing, plus it's a great stress relief. You can now bring home kickboxing the same way you can bring home a run with a treadmill.

Whatever you do, if you want to see change, don't keep doing the same things. Find a way to push your body, change your workout, and really get the intensity up. Don't let time or travel keep you from a killer workout. You can do things from home and transform your body.

If you need inspiration, it's as close as a YouTube search.

Go get 'em champ!


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