It's the weekend, your time to sit back, relax and enjoy some late-morning snooze sessions. While weekends are great for catching up on sleep and much-needed R&R, they can offset your diet and weight loss goals that you've been keeping up with all week long. The antidote? Rev up your workout routine and squeeze in a bootcamp-style workout (or two).

Experts say that interval training, otherwise known as circuit training, is a great way to rev up your metabolism and get over any weight loss plateau. If you're still struggling to lose those last few vanity pounds, your weekend could be the perfect time to get your body in shape. A few ideas for your weekend bootcamp sessions:

1. Kickboxing. This high-energy workout is a great way to blast away a few hundred calories per hour and get yourself in fat-burning mode. It's also a stress-reliever, giving you the chance to kick and punch away your worries from the week! Try and schedule this in the early morning hours of the weekend for optimal benefits.

2. Dance aerobics. Dance aerobics are a fun, high-energy workout routine that can help you work all your major muscle groups and without feeling like a workout. Check with your local gym for an early morning weekend or afternoon class to give your metabolism a makeover in a few short hours. Better yet - take a friend along so you can enjoy some company during your sweat session.

3. Sunrise yoga. If you've been sitting at a computer desk all week long, your body may need some much-needed stretching and toning. You can get this with some sunrise yoga. Head outdoors if you can with a friend or significant other on the weekend and enjoy the sunrise as you stretch and tone your legs, arms and torso. The deep breathing exercises will do wonders for clearing your mind of the week's stresses, and can also help to boost circulation throughout your body. All you need is a yoga mat and comfortable workout gear to get into the habit!

Whether you settle for a dance aerobics class or yoga with your roommate, think of some fun exercises you can look forward to on the weekend. A weekend bootcamp session could be all you need to get into shape fast this season.

The bear crawl exercise is not only a fun exercise but it will definitely work your entire body. When you do the bear crawl you will engage many different muscle groups in your body such as the core muscles, your shoulders and your quadriceps. Some people may feel funny about doing the bear crawl, but you won't be feeling so funny when you can fit into those skinny jeans or that mini-skirt you have always wanted to wear. If you would rather not do the bear crawl in public, you only need a long hallway or room in your home. No other equipment is needed.

How to do the bear crawl exercise:
1. Drop down to the floor so that you are on all fours with your hands under your shoulders.

2. Rise up onto your feet so that you are crawling on your hands and feet instead of your hands and knees. Keep your
back straight and your knees bent. Look down at the floor slightly ahead of you.

3. Place one hand forward as you move your legs forward at the same time by bending your knees below your hips. Make sure you that you are maintaining good back posture and that your butt is not in the air. Your abs should be held tight the entire time. Perform the bear crawl for as long as you can while still maintain proper posture.

The bear crawl exercise can be added to just about any workout routine. It can be added into a strength training workout, a circuit training workout and even an aerobic workout. If you maintain the proper posture during the exercise you should feel the exercise working your legs, arms and core.

The great thing about bear crawls is that you don't need any equipment for the exercise and you still get an exercise that will strengthen your muscles as well as get your heart rate higher. It can even be fun to do, remembering when you used to crawl around when you were a child. So, turn the radio up and start doing the bear crawl and have some fun and burn some fat.

Kettlebell workouts are becoming more and more popular as a great way to get a full body workout. If you are interested in kettlebell workouts, the first exercise that you must master is the kettlebell swing. This move is the basic foundation of every workout that involves kettlebells.

Before you can complete the kettlebell swing, you must choose a kettlebell to do your exercises with. There are varying weights and if you are a beginner it is recommended that you start out with a light weight that you are comfortable with.

Here is how to do a basic kettlebell swing:
1. Stand with the kettlebell right in between your legs. Squat down and grasp the kettlebell with both of your hands so that your knuckles are facing outwards. Stand back up.
2. Drop down slightly into a squat position, making sure that your legs are slightly wider than shoulder-length apart and your chest is still high. You should be in a power stance more than in a full squat with your butt back.
3. Drop your chest down towards the ground a little bit as you pull the kettlebell back.
4. Thrust forward with your hips as you stand up and raise the kettlebell up to your shoulders. Be sure that your arms are relaxed and that they are not locked.
5. Lower the kettlebell back down as you squat down to the position in step 3.
6. Continue to swing the kettlebell in this manner making sure that it is controlled and you are using your hips. Continue until you have done the desired amount of reps.

Once you have mastered the basic kettlebell swing there are so many different variations that can be done such as a one handed kettlebell swing. You can also choose to use heavier kettlebells the more advanced you get with the exercise.

The kettlebell swing is a great exercise to strengthen your core muscles as well as your hips and legs. When you perform the exercise for a longer period of time, you can also get your heart rate up and get in a cardio workout as well.

If you are looking for something different to add to your fitness routine, consider adding kettlebells and then start mastering the basic kettlebell swing.

There are quite a few people that probably have not heard of a burpee before. A burpee is actually an excellent exercise that will work out your entire body in one move. It also helps to develop strength, endurance and power, which is why it is often used in sports conditioning. A burpee is often also called a squat-thrust as well.

Here is how to do a burpee:
1. Stand straight up with your legs about shoulder-length apart. Bend your knees so that you are in a normal squatting position with your butt back and knees over your ankles. Place your hands on the ground in front of your feet. Be sure that you are always wearing supportive tennis shoes when performing this exercise.

2. Kick your feet backwards so that you are now in a basic push up position, with your back completely straight with your body.

3. Almost immediately return your feet back to where they were behind your hands so that you are back in a squatting position.

4. Leap up as high as you can (your feet should come off the floor) straight from the squatting position. Your arms should go straight above your head as you leap up. If you are not able to leap, you can simply stand up and place your hands straight up in the air.

5. Squat back down and repeat the exercise for at least 10 repetitions.

The great thing about the burpee exercise is that not only does it strengthen your muscles, but if you do enough repetitions in a row, you can also raise your heart rate and get in a pretty good cardiovascular workout as well.
There are some versions of this exercise that will tell you to do a push up after you get into position. This is an advanced version of the basic burpee. This version of the exercise targets more of your chest muscles than the basic burpee does. If you choose, you can perform one set of the basic burpees and then a burpee-push up combination.

Adding in the burpee or squat-thrust exercise into your training routine can greatly increase your power, endurance and strength. It's an awesome all-in-one exercise for your whole body.

You may have learned the bicycle crunch when you were in elementary school as a fun way to exercise, but what you may have not known back then is that it is truly an awesome way to target your abdominal muscles. The great thing about this exercise is that it targets not only the middle of your abs (think six pack abs) but also your obliques (think love handles). Although you can't spot train and get rid of belly fat with abdominal exercises, they can make your abs stronger, so when used in conjunction with cardiovascular exercise, you can achieve flat abs.

Here is how to do the basic bicycle exercise:
1. Lie flat on your back on the floor. If you are not on a carpeted or soft surface, use an exercise mat. Lace your fingers behind your head to support your neck.

2. Bring both your knees in towards your chest as you lift your upper body from your shoulders up off the floor. Do not pull on your head or neck with your hands, but gently support them. Use your stomach muscles to keep your upper body off the ground.

3. Straighten your left leg out completely while turning your upper body to your right knee. Bring your left elbow to the right knee as your keep your ab muscles contracted and twist only from your stomach.

4. Return back to starting position and immediately switch sides, so that you bring your right elbow to your left knee and your right leg is straight out.

5. Continue this motion without stopping in between reps. Aim for at least 15 reps on each side of the body.

The exercise may seem confusing at first for beginners, but it is simply just like riding a bicycle in the air. The key to making the bicycle crunch an effective exercise is to have perfect form when completing it. Never, ever pull on the back of your neck or head with your hands, as this can lead to neck and back injuries. Your abdominal muscles should always be contracted as they support the weight of your body. Be sure to breathe evenly during the exercise.

Combine this exercise along with a cardio workout 3-4 times a week and you will notice a difference in your stomach.

If you want to have tight and toned arms, especially triceps, then dips are definitely an exercise you want to add to your workout routine. Dips mainly work the tricep muscles, which are the muscles on the back of your arm. There are a lot of people that complain of the flabby arms when waving problem, so to tighten and tone your triceps along with other muscles in the arm and chest, try doing some dips.

Here is how to perform a classic dip exercise:
1. Take hold of the dip bars with the palms of your hands facing your body. You need to raise yourself up so that your arms are fully extended with your body above the bars. If you need to, you can use a step to get up or have someone help you up.
2. Bend your knees with your feet behind you and the rest of the body straight.
3. Lower yourself down by bending your elbows. Your chest should almost be even with the bars.
4. Quickly raise yourself back up to starting position by fully extending your arms.
5. Repeat the above steps for the desire amount of repetitions.

Dips are definitely not an easy exercise to perform, especially if you lack upper body strength to begin with. If you are unable to perform the classic dip exercise, there is a variation that is easier to do, but will still strengthen your arm muscles. Instead of using dip bars, use a bench or even a chair to do your dips. Place your hands on the edge of the bench behind you with your feet on the floor in front of you. The straighter your legs are, the harder the dip gets. Now, bend your elbows so that your butt is almost touching the floor or as far as you can dip down. Raise back up to starting position and repeat. This variation of the dip is easier as you do not have to dip as far and you are not supporting all your body weight solely on your arms.

If you want to get more advanced than the classic dip, you can always add a dip belt or weight belt when doing the exercise. The more weight that you add, the harder your muscles have to work.

Dips are a great exercise to get the toned and tight triceps that look awesome in strapless dresses, or for guys the bulging arms that make your shirts tight.

If you want a firm and lifted backside then you need to add glute kickbacks into your exercise routine. Kickbacks are a great exercise for the butt and the hamstrings. They help to firm and strengthen the butt and legs, which will make you look awesome in those skinny jeans.

Here is how to do a kickback exercise:

1. Get down on your knees and hands, preferably on a mat or carpeted surface. Your back should be parallel to the ground and your arms straight but not locked. You should be looking down towards the ground.

2. Take one of your legs as you thrust your feet up in the air backwards. Your foot should be flat as your raise it to the ceiling. Contract the muscles of your butt as your leg goes up.

3. Lower the leg back down so it's almost touching the ground and raise it back up again. Continue that for the desired amount of reps and then switch legs. Be sure not to twist your torso as it will make the exercise less effective.

There are also other variations of the kickback exercise that will work specific areas of the butt. For instance, you can raise your leg straight up in the air and then as you bring it down cross it over the other leg. This variation will target more of the outside area of the buttocks along with the hips as well.

Glute kickbacks can be added to strength training routines as well as circuit training workouts. Ankle weights can be added to make the exercise more difficult for your strength training routines. Just be sure that the moves are done in a controlled manner and as this will work the muscles more rather than wildly swinging your legs. For a circuit training workout try an original glute exercise followed quickly by a variation to get a great butt and hamstring workout at once.

The great thing about kickbacks is that you can also get an abdominal workout in, if you remember to keep your back straight and your abs contracted during the whole exercise.

The thought of doing mountain climbers may bring you back to your elementary physical education class, but your P.E. teacher may just have known what he was doing. Mountain climbers are actually a great strength training and cardiovascular exercise mixed into one. They help increase your endurance, which is were the cardiovascular workout comes in, and they work to increase your core strength and upper body strength.

How to do a mountain climber:
1. Get into a normal push up position on your feet and hands. Be sure that your back is straight and your abdominal muscles are contracted the whole time.

2. Bring the right knee up to the chest.

3. Extend the right leg back out at the same time you start bringing in your left knee to your chest.

4. Keep quickly alternating your legs. You can do mountain climbers for a certain period of time as 5 minutes or you can do a set of 100 of them.

If you want to make your mountain climbers a lot harder, try doing them with your hands on a balance board. The balance board gives instability which makes you work that much harder to stay balanced during the exercise. Mountain climbers with a balance board will have you feeling your abs the next day. You can also choose to add ankle weights as well to make the exercise more challenging for you.

When performing mountain climbers, your abdominal muscles should be engaged the whole time. When you bring your knees up to your chest, there should be a slight twist that also helps to slim the abs as well. Also, since you are in a push up position the whole time, your upper body such as your shoulders, triceps, and upper back is working to keep you supported, which means they are getting a workout as well.

Mountain climbers, although they may seem silly at first, are a great way to get a strength workout as well as a cardio workout for your entire body.

Sticking with your fitness routine can be a challenge when work-related stress, an overbooked schedule and a never-ending to-do list take over your daily routine. A trip to the gym or Pilates class can take a backseat when you're just too busy, but there are some ways to get back on track. Having someone hold you accountable is an easy way to keep pressing on and keeping up with your fitness resolutions. Buddying up with a friend, coworker or a family member is a great way to keep up with your commitment to get in shape, and motivate yourself and the other person in the process!

All you need to do is find a friend, coworker or relative who is ready to make or renew their fitness commitment. Ask around, find out who wants to lose weight or get buff this season. Then, set up a schedule where you are required to meet each other for a pep talk and workout session.

Some of the best exercises to do with a partner or in a group are walking, jogging, circuit training at an indoor gym, sports such as tennis or racquetball, yoga, Pilates, kickboxing routines, and swimming. Just pack your gym bag the night before so you can save some time and head straight to your meetup.

Exercising with a friend not only makes it easier to stick with your commitment, but also gives you a chance to take your mind off the routine. The once-intimidating weight bench and treadmill are easier to tackle when you have a friend by your side. It's much easier to finish your running routine when you have a friend running right next to you. Plus, working out with someone will give you a chance to chat, vent about your day, or just catch up on the latest gossip!

If you can't find a friend or relative to join you on your fitness routine, consider joining a fitness group in your area. These can be just as motivating, and you have the chance to make some new friends while you workout. Group fitness classes may be available at your neighborhood community center, or at the local gym. Sign up, get out there and buddy up for some fun and effective fitness sessions!

It may seem impossible, especially if you've just started exercising, but it does happen. There will come a time when you choose an exercise you feel is extremely easy. You will then exercise for longer than you should and injure yourself. Trust me, it does happen. When I first bought an elliptical machine, I thought it was extremely easy and exercised for a couple hours. The next day, I could barely walk. In this week's blog, we'll discuss how to avoid these injuries and take care of yourself if they do happen.

The number one thing you have to do is pay attention to your body. While you may find you have to push yourself to get going, you should never push your body to the extreme. If your muscles start to ache or twitch, your body may be telling you to call it a day. You may think that since the exercise is so easy, you can keep going. The only problem is that too much exercise can injure your muscles. Another way to avoid injury is to have variety in your workouts. You could do strength training one day and cardio exercise the next. This helps prevent you from straining your muscles.

What happens when you do injure yourself? How can you take care of your strained muscles? First of all, you're going to need rest. Pushing yourself to get more exercise done will only lengthen your recovery time. Instead, spend a couple days taking ibuprofen to reduce the inflammation and alternating hot and cold on your sore muscles. You may also want to soak in a hot bath filled with Epsom salts. If the injury doesn't ease up, you will need to see the doctor.

Remember that exercise is essential for a healthy lifestyle, but there can be too much of a good thing. You need to listen to your body, avoid overworking your muscles, vary your workouts, and take care of injuries if they happen. Slip on those walking shoes but know when it's time to slip them off and call it a day.

When the forecast calls for snowstorms and subzero temperatures, heading outdoors on your usual morning run or biking excursion might earn itself a rain check status. Still, keeping in shape during the winter months is easier when you schedule yourself a few indoor sporting activities. You don't have to be an athletic superstar to take on an indoor roller skating challenge or show off your skills on the indoor soccer field. Just grab your gear and head off to a fun, heart-pumping activity that will get you that fitness fix!

Kick off your athletic shoes and strap on a pair of roller skates for a lower body workout like no other. Just track down a roller skating rink in your area for a fun, but challenging, fitness activity that will get your fitness routine into high gear. Be sure to get fitted for the right size so you're slipping and sliding on that rink for the right reasons.

If you're a soccer aficionado, head to the indoor field for a calorie-burning game that might just keep you in great shape this season. A pair of indoor soccer shoes will get you on track to soccer stardom; just look for a pair with extra traction and a flexible sole for extra comfort.

Missing those outdoor tennis games? Turn yourself into a racquetball enthusiast this season and get a terrific total body workout in the process. This fast-paced sport requires a lightweight pair of athletic shoes so you can maneuver around and play the court like a pro. Look for hard-court shoes with extra lining and cushioning for extra comfort.

When the day calls for a game of indoor volleyball, get yourself in gear with some supportive court shoes. A pair of lightweight shoes made with a molded toe and mesh inserts will give the extra support and comfort you need to stay on your toes for that fast-paced game.

From the roller skating rink to the indoor soccer field, you have few excuses to skip the fitness routine this winter. Grab your gear and take on that next fitness challenge with any of these indoor sports this season!

Baby boomers are looking for ways to enjoy life and retirement, but in the process they also want to stay fit while enjoying the deserved down time. Yoga is one of the most popular ways to get fit. Yoga offers the benefits of becoming more flexible and toned, lowering blood pressure and reducing stress. One of the important aspects of yoga is comfort. To get into the yoga mode and mood you'll need to get geared up for yoga fitness.

The basic concept to yoga clothing is comfort and flexibility. Baby boomers don't want to wear something so loose the yoga instructor cannot see their form, but you also do not want to wear something tight. Buying clothing geared for yoga is the best bet, simply because the design is created specifically for yoga.

Clothing designed for yoga fitness should offer stretch, breathability, comfort and durability. There are a number of brands of yoga clothing; however, the key is in finding one that works for your specific needs.

Basic yoga pants and a yoga top are needed to comfortably begin yoga class. Many practitioners of yoga prefer the pants that hit right below the knee such as the Unity Yoga Capri by Statik Mountain Co. Available in black and made from 88 percent nylon and 12 percent spandex, the yoga pants have a lined crotch gusset, a low rise waist, flat side seams and are designed to dry quickly. The Unity Yoga Capri retails for approximately $61.

Basic yoga tops are usually tanks, tees, spaghetti tops or even cross-trainer tops with support, which are ideal for yoga. It goes back to the fabric being breathable and the top being comfortable. If well endowed at the top or having upper support is preferable, a great choice of yoga tops is the Moving Comfort Apparel Cross-trainer Support Tank. Available in lime, hibiscus or cocoa, the tank is made from 87 percent Coolmax polyester and 13 percent spandex. The Cross-trainer Support Tank retails for $46 and is ideal gear for yoga.

In this week's blog we're going to further discuss exercise. A few weeks ago, we discussed getting started and how exercise could be broken down into smaller workouts. Now that the exercise time doesn't seem as scary, let's talk about types of exercise. This week we'll discuss the different types and how it doesn't have to seem like exercise.

We all know that blood pumping workouts are great for the heart. This doesn't mean you have to run or do jumping jacks. You could play basketball or even dance. What's important is increasing your heart rate. If you have kids, just getting out in the yard and playing can be considered a cardio workout. Fun cardio workouts have always been easier for me to tackle. I'm the type of person that gets bored doing jumping jacks.

Not everyone can handle extreme cardio workouts. As I've gotten older, and the arthritis in my back has gotten worse, low-impact exercises have become my exercise of choice. Low-impact exercises can be something as simple as working out on an elliptical machine, which I enjoy. I also love to go hiking. You could even go shopping.

What I'm trying to help you understand this week is that exercise doesn't have to be boring. High and low-impact exercises can actually be fun. Whether you go shopping at the mall or play football with a few friends, you're going to get great workout. Best of all, it's the perfect excuse to buy more at the mall or hang out longer with your friends.

Stop killing yourself with exercise and turn this healthy lifestyle challenge into a form of entertainment. Before you know it, you'll actually look forward to slipping into your sweatshirt and burning a few calories. And if this still isn't enough to get you going, keep an eye out for future blogs that discuss exercise even further.

When the treadmill doesn't look appealing for that early morning workout, or you just can't take another day of trekking on the elliptical machine, it's time to spice things up and give that workout routine a makeover.

Getting into a fitness rut is a surefire way to slip back into unhealthy habits or start skipping the gym altogether. Without a high level of motivation, any type of fitness activity can seem like a chore. How do you jump start those workouts and make them fun again? Add some variety to your weekly roster of activities! An easy way to start is to jump right into a new extreme sport.

Remember the days when the BMX bike was the highlight of the weekend? Turn yourself into a kid again and take the BMX bike out for a ride and, perhaps, even a few stunts. It won't take long to turn this bike ride into a bona fide workout; BMX biking is your excuse to push your upper and lower body to the max. From shifting your weight, to performing a new stunt, to riding up and down hills at a higher-than-average speed, you can count on getting your heart pumping, and calories burning in no time. Just make sure you're well-equipped with some Ray-Banshades and athletic shoes so you can practice those stunts in high style.

Want another great way to enjoy life in the fast lane? Skating your way through it. Skate boarding will give your lower body a killer workout, pushing your glutes, thighs and calves to the max; it will also pump your heart rate up to its full, fat-burning potential. Just slip on some skate shoes and let the good times roll!

If you're a fan of the great outdoors, snowboarding is another extreme sport that will whip you into shape in no time. Head off to lodges out west with some sturdy snowboarding boots, and you'll be well on your way to burning a few hundred calories per hour.

Whether you're careening through snowy territory on a snowboard or skating your way through life in the fast lane, give your humdrum workout routine a makeover with these extreme sporting activities.

Low-impact exercise ideas and benefits.

Despite what you may think or may have been taught in physical education class, low-impact exercises can definitely help you get in shape and become much healthier.

Low-impact are not just for people with physical limitations. They can be great for anyone: if you are just starting an exercise routine or you just want a couple of workout days that are less stressful on your body, low-impact exercises may be for you. Low-impact exercises are a lot easier on your joints and less stressful on your body overall. Unlike running, low-impact exercises won't jar your body and put strain on your joints and muscle groups. There are quite a few low-impact exercises that you can do. Add a variety of different low-impact exercises to mix up your fitness routine.

Water aerobics is an excellent choice for a low-impact exercise. Doing aerobics submerged in water lets you work your entire body - without the strain of pounding the ground. The water acts as a resistance but not so much that it strains your body. You can definitely get a full-body workout doing water aerobics. Plus, it's fun to play around in the water like you are a kid again. Most gyms that have swimming pools offer some kind of water aerobics class.

Swimming is another great low-impact exercise that is easy on your joints and will work your entire body. You will work your arms, your legs and your core while swimming. Swimming also raises your heart rate and puts you into calorie-burning mode. Most gyms with swimming pools offer times when you can free swim laps in the pool. If you do not know how to properly swim, classes are also available at recreation centers and local gyms.

Yoga is a very popular low-impact exercise. Yoga focuses on your breathing, posture and flexibility. Many people consider yoga to be a spiritual mind and body experience. In yoga there are no swift movements or jumping up and down. It mostly involves different poses and holding those poses to strengthen and lengthen your muscles. Power yoga will get your heart rate up the most, as this form of yoga moves quickly from one pose to another.

Stationary bikes are a great option for low-impact exercise. You can purchase one for your own personal use or any gym or recreation center in your town will have stationary bikes. Stationary bikes do not put pressure on your knees like running does. They are very simple to use - all you have to do is pedal! Most stationary bikes have some sort of pre-set programs that you can do or you could just time your bicycling to see how long you can go for. Many bikes even have monitors that will track how far you have gone, how many calories you have burned and your average speed per mile. Some gyms even offer low-impact cycling classes that you can take. If you get bored easily this may be for you, as the instructor of the class will keep you energized and keep you going longer.