3 Exercise Classes to Help You Lose Weight  

In some exercise classes, the only workout you get is for your eyes. But in these sessions, you can work your heart and your muscles—to get an all-around effective interval workout.

Sports Conditioning/Boot Camp: Constant action of intervals, plyometric exercises, and speed drills.

Cool move to steal: Hand stepping. Get into pushup position—your hands slightly wider than and in line with your shoulders—in front of a 3- to 6-inch-high step or at the base of your stairs. With your arms straight (but not locked) and your back flat, place your left hand on the step, followed by your right. Then immediately reverse the movement, placing your left hand back on the floor first. That's 1 repetition. Do 3 sets of 12 repetitions between sets of 12 regular pushups.

Kickboxing: Series of punches, kicks, and plyometric moves that mimic real boxing.

Cool move to steal: High knee jump. In one move, jump as high as you can and bring your knees as close to your chest as possible. Do 10 repetitions at the end of your leg workout, or superset them with squats, performing the two exercises back-to-back with no rest between sets.

Spinning: Stationary cycling at different speeds and levels of resistance.

Cool move to steal: The uphill interval. Start with an easy tension on the bike -- about 40 percent of your maximum effort -- while you maintain a cadence of 80 to 120 revolutions per minute. Increase the tension one notch every 30 seconds until it's similar to the amount of resistance you'd feel if you were cycling up a very steep hill. Then work your way back down the pyramid by reducing the resistance by one notch every 30 seconds.

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