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.

No matter how excited you were about your new fitness frenzy attitude a few weeks back, there will come a time when the motivation level hits an all time low. Getting into a new exercise routine is great, but it's the consistency of the workouts that will get you the results you crave. Unfortunately, many people simply give up after a series of missed workouts, or from sheer boredom. Don't be the next victim of workout burnout! Prepare yourself for the dip in motivation by jazzing up your workout routine with some of these simple strategies:

1. Pump up the jam. Workout to music that really gets you going so that you can have fun while you move! Create a special soundtrack just for your workouts, and change things up every few weeks.

2. Buy some new workout shoes. A fresh new pair of sneakers may be just what you need to get back into gym-mode again. If you've been wearing the same shoes to workout in for several months, you may even be causing some serious damage to your calves and heels. Take the time to get fitted for a pair of sneakers so you can protect your feet and legs from the impact of your workout routine, and power up your workouts instantly.

3. Bring a friend along. Have you been doing your workout solo all this time? Bring along a friend and show them the moves. Teaching someone else a few exercises you've mastered is a great way to improve your skills and take your mind off the workout. Plus, making the commitment to help someone else to get in shape might help you do the same.

4. Watch what you're eating. Make sure you're not eating a heavy or non-nutritious meal before your workout, because the wrong types of foods can make your energy levels fizzle. Eat right so your body is physically prepared for the exercise routine ahead.

5. Maintain a separate workout calendar. Even if you've become good at penciling in your workouts as a to-do item in your regular calendar, stay motivated by creating a dedicated workout calendar that keeps track of all of those gym visits. It's a simple and effective way to visualize your progress!

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.

Jumping jacks may not be a popular choice for some people, but they are a very effective exercise that are not just for warm ups. Jumping Jacks can easily be integrated into a cardiovascular workout as well as a strength training workout.

Have you ever tried to do 50 jumping jacks in a row? How about 100? I mean actual jumping jacks and not the cheap version were you only move your wrist back and forth and your legs never leave the ground. If you haven't tried this many jumping jacks in a row before, go ahead and try it now. You will see exactly how much of a cardio workout that you are getting.

If you do a jumping jack correctly you can also get a great workout to strengthen your muscles. By keeping your abdominal muscles contracted the whole time, you are getting a core workout as well. Jumping jacks work your entire body and when you add weights, it takes it to the next level.

Here is how to do a jumping jack:
1. Stand with your arms down by your sides and your feet together. Knees should be very slightly bent and your abs should be contracted.
2. Bend your knees as you jump, kicking your legs out to the sides so that they are wider than shoulder length. At the same time raise your arms up over your head so that the two hands meet right over your head. Your elbows should be slightly bent.
3. Jump your legs back together as you bring your arms down back to starting position.
4. Do not take a break and continue the steps until you have reached your desired repetition.

To add some challenge to your jumping jacks, you can wear weighted gloves or add a light dumbbell to the workout. This makes the exercise more of a strength training maneuver as well.

Remember that although jumping jacks do make a great warm up exercise, the intensity can be increased and they can also make a great addition to a cardiovascular or circuit training routine.

The plank may sound like something really scary and for some it may be a scary exercise, but the plank is one of the best exercises that you can do to strengthen the core muscles of your stomach and back. The plank is a great exercise to incorporate into your workout routine because, not only will it work out your abdominal muscles, but it will strengthen your entire core (back, hips) which is so important for daily activities that you don't even think about.

Here is how to do a plank:
1. Lie face down on an exercise mat or a carpeted surface, resting on your forearms underneath your chest.
2. Prop yourself up on your toes and forearms only so your body forms a straight bridge. Be sure to keep your butt down and even with the entire back of your body.
3. Keep your abdominal muscles contracted, which helps to hold your whole body in a straight line. Hold this for at least 15 seconds.
4. Lower back down to the starting position and repeat for desired amount of steps.

The key to performing the plank exercise is to keep your abdominals contracted the whole time to work your core muscles and allow for proper form. This is not an easy exercise and many beginners may find that they can't hold the plank position for very long. Start off with as long as you can properly hold the position and then as you gain more strength, aim to hold yourself up in the position for a minute at a time.

As if the classic plank exercise was not hard enough, there are some advanced variations on the exercise. There is the side plank in which you balance on your side on one arm while keeping your entire body in a straight line. Then there is a plank on one leg in which you lift one leg off the ground in a leg raise and you only balance on one leg at a time.

The plank is a terrific exercise to add into your workout regiment that helps to strengthen the entire body. It focuses specifically on the core muscles, which are of extreme importance when it comes to supporting your body. Keep your core muscles strong with the plank and you will find out that everyday activities and other exercises will become so much easier for you.

Step ups are a great exercise for your lower body. They can strengthen the legs, hips, and butt, while trimming and toning the same areas. They are a great exercise to do if you are looking to get a firm behind. For some reason, though, step ups are commonly forgotten about as being a great lower body exercise. Most people think of squats and lunges, but adding in step ups into your workout routine can greatly benefit your body.

To do step ups, you will need an exercise step or just a sturdy, stable step in your home. If you advanced or would like more of a challenge you can also use a workout bench to step up on.

Here is how to do a basic step up exercise:

1. Stand in front of a step and place one foot completely on the step.

2. Step up onto the bench as you bring your other foot up onto the step as well. Be sure that you straighten your legs out with them slightly bent at the knees and actually stand on the step completely.

3. Step back down on the ground behind you with your lead foot.

4. Bring your other foot back to the ground as well. Repeat these steps using the same lead foot and then switch your lead legs after the desired amount of repetitions.

If you find that basic step ups are not challenging enough, you can add weights to your exercise. You can hold dumbbells in your hand down by your sides or place a barbell on your shoulders. By adding weight you will make the exercise more challenging as your body needs to lift and lower more than just your body weight now.

Step ups can be a strength training exercise or you can add them to your cardiovascular or circuit training workout. By doing step ups at a continuous, steady pace, you get your heart rate higher, which burns calories. If you do step ups for a continuous 15 minutes, you can get an awesome cardiovascular workout that will work your muscles to trim and tone your legs, butt, and thighs. You will be wearing that mini skirt in no time!

Pull ups are one of the best exercises to increase upper body strength. Although pull ups have simple directions, they are not the easiest exercise to perform. Beginners may not be able to even do a pull up and have to do other exercises to build upper body strength first. To do any kind of pull up, you will need a pull up bar or some sort of strong bar that will support your weight and allow you to hang free from it. You may also want to wear gloves so you do not get blisters.

Here is how to do a basic pull up:

1. Stand below the pull up bar and grasp the bar in an overhead grip so that your knuckles are facing towards you. Your arms should be slightly wider than shoulder-length apart.

2. Hang from the bar with your arms straight and your legs straight. If the bar is not high enough, you may have to bend your legs backwards at the knee.

3. Pull yourself up towards the bar as you bend your elbows. Raise yourself high enough so at least your chin goes above the pull up bar. Be sure to keep your legs completely still and your stomach contracted.

4. Lower back down in a controlled manner so that your arms are straight again. Repeat the steps.

There are a couple of different variations of this exercise that you can do. Some may be more difficult while others will just focus on working specific muscles.

A wide grip pull up is done when you move your grip as wide as possible while still being comfortable. This variation focuses more on the upper back and rear shoulder muscles.

A jumping pull up is used by some beginners to gain some upper body strength. This variation involves squatting down and using your legs as well as your arms to propel yourself up over the bar.

You can also choose to add weights to your pull ups in the form of a weighted belt or a free weight held in between your legs.

Pull ups are a good exercise to add to your strength training routine, as this one simple move can work all the muscles of the upper body. This can save you time on your workouts.

Crunches are one of the most popular exercises to tighten and tone abdominal muscles. It is sometimes also referred to as a curl-up. Many people prefer to do crunches over actual sit ups since crunches put less of a strain on your back and are considered safer.

Here is how you can do a basic crunch:

1. Lie on your back on the floor with your knees bent and feet flat on the floor. If you are not on a carpeted surface, you may want to use an exercise mat.

2. Fold your arms behind your head and place them on your neck for support.

3. Lift your upper body, including your shoulders off the floor using only your abdominal muscles.

4. Lower your body back down to the floor, making sure to keep your abdominal muscles contracted and tight.

5. Return to starting position and repeat.

There are several variations of the crunch that you can do. There are ones that will work your obliques (side of your stomach) and other ones that will focus on either the upper or lower part of the stomach. Here are just some of the different variations of crunches that you can do.

Twisting crunch
This is done by lifting the shoulders to the opposite knee. It focuses on slimming the obliques.

Bicycle Crunch
This is another variation done to work your obliques. Instead of just lifting the shoulders towards the opposite knee you are alternating your knees in and out like riding a bicycle in the air.

Reverse Crunch
This exercise can be done different ways. You can extend your legs straight out and lift them straight up in the air. The other way is to bend your knees into your chest and pull them in and out towards your chest while your upper body is flat on the ground.

You can also make your crunches harder by adding weights to your exercise. Place a weight on your stomach or hold weights over your chest as you perform the exercise.

Crunches can be added into strength training workouts, interval workouts, or at the end of a cardiovascular workout. Crunches must be done properly for them to be effective. This means that you should go on quality not so quantity when it comes to doing crunches.

When most people think about jumping rope the picture of little girls laughing and playing comes to mind. What many people don't realize is that jumping rope is one of the best exercises and has many benefits for adults. It is a great way to burn calories, strengthen your heart, increase your stamina, and tone your muscles. Jumping rope for only 15 minutes at a moderate pace can burn up to 200 calories. That is more than walking, running, biking, and aerobics.

Not only does jumping rope have amazing health benefits, it is also a very cheap exercise to do. A good jump rope will only cost you anywhere from $15-$25 and will last you for a long time. A jump rope and a supportive pair of athletic shoes is all you need to get started with this exercise. Also, jumping rope can be done just about anywhere. It can be done outside, in the basement of your home and at your local gym. A jump rope is small enough that you can pack it in your suitcase and have a workout right there for your trip.

Jumping rope can be a workout all by itself or it can be incorporate with other exercises such as running, biking, and aerobics. It can be used as a warm-up for 10 minutes or can be incorporated into your interval training.

If you plan on using your jump rope alone as your complete workout, the best way to do this is to learn different jump rope exercises and techniques. To get a full workout, you don't just have to simply do the classic jumping rope. You can do double jumps which is one jump with two passes of the rope around your body. You can do jumping on one leg and alternate your legs. You can do crisscross jumping rope in which you cross your arms and jump over the rope with every other jump of the rope. Or you can try get the maximum workout and aim to increase your speed. When trying to increase your speed, think about professional boxers and how fast they jump rope.

Jumping rope is an efficient and convenient exercise that will work your whole body and burn calories quickly. It is definitely not just for little girls.