Burn Fat Fast

They may have a fancy name—metabolic finishers—but the idea behind these moves is simple: Use a quick burst of energy at the end of a workout to increase your heart rate and burn more calories.

Pick one of these five add-ons by Nick Tumminello, owner of Performance University in Fort Lauderdale, and see the pounds melt off.

Perform the following four moves as a circuit: Do one for 20 seconds, rest for 10 seconds, and then move on to the next. Repeat twice. To increase difficulty, do the exercises for 30 seconds but keep the resting time the same. This finisher will take about five minutes.

1. Speed Squat: With feet hip-width apart, bend your knees to 90 degrees, keeping your chest upright. Return to standing as quickly as possible.

2. Squat Thrust: With your feet hip-width apart, bend your knees to place your hands on the ground and jump your feet back into a pushup position. Quickly reverse to return to standing.

3. Mountain Climber: From a pushup position, quickly bring alternating knees toward your chest.

4. Speed Skip: Skip in place, quickly bringing alternating knees up toward your chest.

Body Bonus: Sculpts your arms, back, shoulders, and legs

Place two cones 10 yards apart. Holding a pair of heavy dumbbells, do one to three sets of the following sequence. Rest two to four minutes between sets. (To challenge your calves, walk on the balls of your feet.)

1. Standing at one cone, do eight to 10 bent-over rows: Hold a pair of dumbbells and bend forward, arms hanging straight. Pull the weights to the sides of your chest.

2. Walk to the other cone and do eight to 10 biceps curls: Hold weights by your sides, palms facing forward, and slowly raise them to your shoulders.

3. Walk back to the first cone and do eight to 10 squats: Hold weights at shoulders and bend your knees to 90 degrees, keeping your chest upright.

4. Return to the second cone and do eight to 10 overhead presses: With weights at shoulders, bend your knees slightly then push the weights directly overhead. Walk back to start.

Body Bonus: Sneaks cardio into your routine—no treadmill required!

Stand on a six-inch box that's about hip width. Quickly step one foot and then the other off one side, and then bring them back up quickly, one at a time. Repeat to the other side. Do this as many times as you can in 60 seconds (aiming for at least one rep per second). Rest no more than five minutes, then repeat once or twice. A few pointers: Step faster to work harder, and keep your upper body relaxed and core tight.

Body Bonus: Sharpens agility and quickness

Place two cones roughly 25 yards apart. Sprint as fast as you can back and forth between the cones 12 times, for a total of six round-trips. Try to finish in one minute. Rest for up to five minutes, then repeat once or twice.

You can also do an alternate version on a treadmill: Step on and run for 60 seconds at the fastest pace you can manage. Rest three minutes, then repeat two to five times.

Body Bonus: Tones your lower body, increases endurance, and fires up metabolism

Place a heavy weight plate (try 25 to 35 pounds) on top of a towel so it glides. Put your hands on the plate, and drive with your legs to push the plate quickly across the floor for 25 to 40 yards. Rest 60 seconds. Repeat two to five times. Maximize muscle tension by keeping your elbows straight, taking long strides with your legs, and keeping your hips lower than your shoulders.

Body Bonus: Improves total-body conditioning