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.

So beach season is right around the corner, and you might be busy making plans to get your fair share of some sun and sand. But is your body really ready for bikini season? If you're still struggling with a few extra pounds or want to whittle down your waistline to be really bikini-ready, we've got you covered. Here are some easy ways to slim down and tone up that midsection to get a show-off worthy six pack this season:

1. Lose the carbonation. Soda, that is. Soda, even the 'diet' and calorie-free variety, can make you bloated and retain water. Eliminating sugary soda from your diet will also make your diet cleaner. Skip the soda for a few weeks and start drinking more water, and you'll start to see your waistline shrink in no time.

2. Make commercial time your crunch time. Squeezing in a series of crunches during a commercial break is one of the easiest ways to tone up that midsection. Don't become a couch potato for hours on end; make a point to do some form of light exercise between your favorite shows for a mini workout session. Your efforts will pay off!

3. Pack a lunch. Skip the greasy fast food menu and unhealthy snacks at the office vending machine, and whittle down your waistline by eating a healthy, satisfying lunch. Simple and healthy lunches such as lean turkey and salad sandwiches, tuna and low fat mayo wraps, and grilled fish with a green salad will give you the energy you need to get through a busy workday, and keep your calorie counts low. Just pack up a lunch tote each night so you're well prepared for a diet-friendly day.

4. Eat more protein. Lean protein sources including turkey, grilled chicken and tofu are great choices for your slim-down routine. Eat more of these throughout the day to stay satisfied and support your weight loss goals.

5. Ramp up your core training routine. Trade out treadmill days for resistance training to strengthen the core muscles of your stomach, lower back and obliques. These will help you create that chiseled look, and will also improve your posture in the process!

You're eating right, finally making it to the gym as planned, but you're still not getting the results you want. What's going on? Your metabolism could be to blame. Having a sluggish metabolism can make it really difficult to increase your core body temperature and burn off those extra calories. If this sounds like the reason why the scale won't budge, you need a better plan for boosting that heart rate and stoking that calorie-burning fire!

Start things off by changing up your workout schedule. If you've been hitting the treadmill and weights on alternate days and aren't seeing results, it's time to try something new. Jump onto the elliptical trainer for a great cardio and resistance combo that will get your heart pumping. Pick up the jump rope and do a few sets between your treadmill run to give your body a new challenge. The goal here is to work just a little bit harder by challenging different muscle groups.

Next, make sure your diet really is up to par. Are you eating three large meals and feel like you're starving in between? The best way to give a sluggish metabolism a boost is to eat small snacks, up to six 'mini meals,' throughout the day. This will give you plenty of fuel to get through a few hours without feeling hungry, and will keep that digestive fire and metabolism running at full speed. Just fill up a lunch tote with your daily meal plan so it's easier to keep up with your healthy routine.

If you're not getting the results you want from your fitness routine, make sure you're getting enough sleep. A lack of sleep can make it very difficult to keep your energy level running strong throughout the day, and you're more likely to overeat or eat the wrong types of foods when you're tired. Make sure you're getting between 7 to 9 hours of rest per night so that your body can effectively burn extra calories all day long.

Revving up a sluggish metabolism is no easy feat, especially if you're already exercising regularly and eating a well-balanced diet. Making a few tweaks to your daily schedule and routine may be all you really need to get that metabolism running in high gear, and start getting the results you want!

Kickboxing and boxing are wonderful aerobic exercises, but what many people don't realize is that the punching exercises involved are also a great way to tone your upper body as well as your core muscles. Punching exercises are not just for boxers or fighters looking to get into shape and learn techniques. Kickboxing and boxing provide a great workout for just about anybody and the best part is that, not only will you get an aerobic workout that will help you burn calories, but you will also get a resistance workout which will help you sculpt and tone your body.

There are plenty of different punching exercises that a person can do. If you are just looking to do different punching exercises, you can easily make up your own routine of sets of different punches. Some of the most common punches are: jab, hook, cross, and uppercut. If you have more coordination and you want to also get in an aerobic workout, you can put the punches together to form combination moves as well, such as jab then uppercut with the same arm.

The most basic punch in kickboxing and boxing is the jab. Here is how you can do a basic jab punch:

1. Stand with your left leg slightly in front of the right and approximately shoulder-length apart. You should not be completely facing forward but your body should be turned to the side.
2. Place both of your arms up in front of your face with a closed fist. This is the basic guard position for all punches.
3. Step slightly forward with your left leg as you push off with the right.
4. At the same time extend your left arm straight forward, without locking the elbow as you quickly take a jab and bring your arm back to guard position.

Punching exercises will not only work your upper body, but they can also work your abdominal muscles as well. The twisting of your upper body works to slim your abs and hips. If you really want to get a full body workout while punching, then lower your stance so you are in more of a squat position as this will work your legs and butt as well. Once you become more advanced don't be afraid to add weighted gloves to your punching workouts.

The overhead press is a great exercise to add to your workout routine as it really hits all the muscles of the shoulder. If you want the toned arms and shoulders that look good in a strapless dress, then you really need to add the overhead press to your workout routine. By the way, the overhead press is definitely not just for women, but men can also get awesome results from this exercise as well.

Here is how to do a basic overhead press:
You can perform the overhead press with a set of dumbbells or a barbell. For this example, I will use the barbell.
1. Grasp the barbell with an overhand grip with your arms slightly wider than shoulder-length apart.
2. Hold the barbell at shoulder level in front of you with your palms facing outwards.
3. Straighten your arms as you lift the weight straight above you. Do not arch your back and be sure to keep your abdominals tight.
4. Lower the barbell back to your shoulder level and then repeat for the desired amount of repetitions.

As mentioned, the overhead press can be done with either a set of dumbbells or a barbell. One thing to remember when picking the weight for the exercise is that since you will be lifting the weight over your head, you may have to start off with a lower weight as the exercise is more difficult than exercises where the weight does not go over your head.

The overhead press can be performed sitting down on a weight bench or standing. Either way is effective. If you really want to get a good workout that also works the abdominal muscles, then try performing the overhead press while sitting on an exercise ball. The instability of the exercise ball engages your core muscles more, so you get a good abdominal workout as well as a shoulder workout.

This exercise can easily be added into any strength training or circuit training routine. It is a simple move to master, that can provide some great results.

When the treadmill routine is getting tiresome and fitness classes at the gym have become a bore, maybe it's time to spice things up with some dance moves! Dancing is a great way to increase stamina and endurance, and many types of dances qualify as a great aerobic workout. While you might not get a Dancing with the Stars-esque body after your routines, you will be on your way to better health when you show off those moves consistently. Here are a few high-calorie burning dance routines that may just get you into shape this season:

Hip Hop: You don't have to be an MTV-enthusiast to learn the basics of hip-hop dancing, and incorporate them into your aerobic workouts. Hip hop dance classes give you the best of both worlds with jumps, twists and high-energy moves that will get your heart pumping. Plus, you can groove to your favorite rap or R&B artist.

Ballroom dancing: While you might not think the slow-paced moves of the fox trot or the tango can burn a lot of calories, the American College of Sports Medicine reports that you can add thousands of steps to your daily walking total with these fun social dances. They're a low-intensity aerobics routine that require concentration and focus, and will get your entire body moving in no time.

Latin Dancing: The samba, cha cha, paso doble and rumba are just a few popular dance styles that are sure to turn up the heat for your fitness routine! These types of dances encourage constant movement and focus on controlling the hips and lower back. They're also a lot of fun, and you can burn several hundred calories per hour practicing and performing these fun routines.

Tap: If you have two left feet, learning how to tap dance will help you become a dance pro in no time. Tap dancing encourages constant lower body movements, and will also help you improve your posture. You'll learn the art of the stomp, and can fine-tune your rhythm skills to deliver a spectacular performance!

From hip hop to salsa, you have some options outside the gym for keeping up with your fitness resolutions. Put on those dancing shoes and choose any of these fun routines to burn some extra calories every week!

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.

Getting into the exercise habit is one of the biggest challenges of modern living. After all, how many of us can make time for regular workouts when we're juggling family schedules, keeping up with work deadlines and squeezing in just enough hours of R&R each week to enjoy it all?

The reality is that your workout won't really be effective until you keep up with some sort of schedule. And, scheduling = commitment, a scary word for some who would rather avoid the responsibility. So how do you get over this personal challenge? Here are some easy ways to say goodbye to your inner commitment-phobe, and start getting some results with your workout routine:

1. Write it down. Make yourself a personal contract and stick it on the refrigerator/hallway wall/inside of the front door so you can't miss it. Seeing your signature on a contract may be enough to prompt you to keep on keeping on.

2. Pack your bags. Don't give yourself the excuse to skip a workout because you don't have the gear. Pack your gym bag each night before your scheduled day so you can just grab it and go.

3. Meet up with friends. Having someone else hold you accountable for your 'gym appointment' can help you get over your fear of commitment, and increase the chances of future trips. Plan to meet someone you know and feel comfortable working out with at the gym, or even at a local park, so you can keep each other motivated.

4. Set a short-term goal. Some people clutch onto a fear of commitment because they think they might fail in the long run. When it comes to fitness, you can set achievable, short-term goals so that you can "see the light at the end of the tunnel" and work towards getting there. Short-term goals will eventually add up to long-term goals, so set some realistic goals and celebrate your milestones.

5. Set yourself up for a reward. Did you make it to the gym all three times this week? Reward yourself with a new outfit or a trip to the spa so you can celebrate your achievement. Incentives can help you overcome your fears and strengthen your commitment.

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!

Fitness gurus and healthy eating fanatics are always raving about the importance of downsizing portion sizes and why it's important to eat small, frequent meals throughout the day. If you want to lose weight and keep up with your weekly fitness routine, eating mini meals really is the way to go. Small, well-balanced meals throughout the day will keep your energy levels up because your blood sugar remains stable. This means you don't experience 'highs and lows' just from eating different foods, and you can actually get through your day without getting too hungry.

The best way to keep up with this habit? Pack a day's worth of food in a lunch tote and carry it around with you. This reduces the risk that you'll overeat at the next meal, and also prevents you from making an unnecessary trip to the nearest fast food pit stop or clearing out the vending machine.

Some of the best foods you can pack include whole grain crackers, lean meats, low-fat cheese sticks, yogurt and meal replacement bars. If you plan to eat a complete meal at the office, make sure it's a well-balanced one. For most people working in an office, staying focused is a priority; you can avoid the late-afternoon slump by making sure the center of your meal is high in protein. Grilled, skinless chicken breasts, grilled salmon, or even tofu will fill you up fast and keep your energy levels up throughout the day.

If you're planning to hit the gym before heading home after work, you will need to pack a few extra foods to make it through your workout. Eat a high-protein snack right before the workout to maximize the calorie and fat-burning potential of your routine. Make sure you drink plenty of water during and after your workout, and eat a combination of protein and carbs to refuel and restore your energy levels.

For the final meal of the day, go light; a lean protein for dinner coupled with a large salad is the ideal menu item at the end of the day. If you're craving something a little heartier, stick with smaller portions so you can enjoy your favorite meal without the guilt!

When you're sitting behind a computer all day or are stuck behind a desk for hours on end, the seated position will take its toll on your posture. Stretching throughout the day can help improve circulation and keep your energy levels up. Stretching is especially important if you're trying to keep up with your get-fit routine; if you do manage to sneak off for a workout during lunch hour, or snag a break in the mid-afternoon for a power walk, stretching your arms and legs properly will reduce the risk of injury and keep you strong and healthy. Here are some easy stretching routines you can do behind your desk, any time of day:

Lower Arm Stretch: Interlace your fingers and push your arms out in front of you. Tense your upper back and shoulder blades, and continue pushing forward until you feel your back muscles contract. Hold for 10-15 seconds at a time, and repeat.

Oblique Stretch: Extend your arms overhead and hold one hand with the other while pulling your body to the side. Hold for 15 seconds, inhale and exhale, then do the same to the other side. This is a great way to stretch at your waist and elongate your torso.

Ankle Rotations: Sit with square shoulders and feet slightly apart. Lift one leg up about a foot from the ground and rotate your ankles clockwise for 20 revolutions and counterclockwise for 20 revolutions. Repeat with the other leg.

Upper Back Stress Buster: A great one if you're hunched over a computer keyboard or laptop for most of the day; interlace your fingers behind your head and make sure your elbows are pointing straight out. Push your elbows back to make your shoulder blades contract, and hold the muscles in a tense position for at least 10 seconds before relaxing. Repeat 2-3 times.

Shoulder Stretch: Hunch your shoulders tightly up towards your neck and hold for 15 seconds before releasing. Repeat for 10 seconds, and release. This will help loosen up your upper back and tense neck muscles.

Don't forget to drink lots of water throughout the day, since this also keeps your energy levels up when you're in a seated position for most of the day. And, be sure to pack those walking shoes for those opportune moments where you can squeeze in a workout during your break.

People tend to think that push ups are just for men or just for someone looking to get buff. In actuality, push ups are an excellent exercise to help develop upper body strength and get toned arms. Some women tend to stay away from push ups thinking that they will get too muscular, but women are not designed the same way as men. Push ups will not make a woman look like a man. What many women don't know is that push ups can actually help a women look better with a firmer chest, which means it may look larger and slimmer arms won't flap in the wind when you wave goodbye.

Here is how to do a classic push up:

1. Get down on the floor on your hands and toes so that your hands are approximately shoulder-length apart or slightly wider. Your body should form a straight line with your butt no higher than your back and shoulders.

2. Bend your elbows as you lower your entire body towards the floor.

3. Lower yourself until your chest is almost hitting the floor, but remember to lower your entire body, keeping it in a straight line.

4. Straighten your arms to push yourself back up to starting position.

Beginners or anybody who doesn't have the best upper body strength should start with their knees on the ground. Just like in a classic push up, be sure to lower the entire body and keep the butt down. Also, push ups can be done against a wall, if you would rather develop your strength that way. Wall push ups are much easier than classic ones and are a good option if you back problems as well.

For a more advanced workout, try different arm positions. Spread your arms out wider or move them in closer. Try placing your thumbs right next to each other, forming a diamond with your finger for a variation exercise. When you get really good, you can go for exercises such as one arm push ups and one leg push ups, which will definitely work your arms and chest like you will not believe

Long days at the office where you're stuck behind the desk all day can make it impossible to stay in shape. When you're dealing with looming deadlines and high stress levels, hauling the gym bag to the fitness center over the lunch hour, or even after work, may not make it to the top your priority list.

If you know your chances of getting out to enjoy the fresh air over lunch hour are slim to none, you need to take a more creative approach to getting fit. Just close that door or find a quiet room where you can escape for 10 to 15 minutes, and give your metabolism a boost with these quick and easy exercises:

1. The Power Lunge. Grab a couple of water bottles and do 10-12 lunges with each leg. This will give your lower body a mini-workout, and is especially effective if you've been sitting through meetings or at a computer for most of the morning.

2. The Hoop Shot Squat. Stand up straight with feet hip-width apart and your elbows slightly bent. Bend at the knees to do a half squat, then jump straight up as if you were throwing a basketball into the hoop. Repeat 10-15 times until you feel a slight burn in the thighs and glutes.

3. Boxing Jab. Give your upper body a workout and put your reflexes to the test with a mini shadowboxing session. Stand with your feet hip width apart and slightly twist at the waist as you perform a strong punch. Do this 5 to 8 times on each side, and keep your eyes fixed on a certain point ahead of you.

4. Side Squat. Grab those water bottles or hand weights again and stand with our feet shoulder-width apart. Bend at the knees, then slowly raise your right leg up towards your hips (as far as you can go), then squat, and perform the same maneuver with your left leg. Keep alternating this movement 8 -10 times until you feel the burn in your quads and glutes.

5. Torso stretch. Sitting at the desk can take its toll on your posture, so give your upper body a boost with a long torso stretch. Hold your arms up above your head as far as you can reach and bend forward to touch the ground. Inhale deeply for two counts as you bend, and exhale deeply for four counts as you rise up. Repeat 3-5 times.

When the workday feels like a drag and hitting the gym after work feels like Mission Impossible, consider breaking up your day for a mid-day fitness circuit. A quick, high-intensity lunch time workout can give your metabolism a boost and help you log in that much needed gym time. If you have just 20 to 30 minutes to spare on your lunch break, consider jumping into any of these mini-workouts to keep up with your fitness resolutions this season:

Chair Squats
You won't even need to leave the office for this simple routine; just pull a chair away from your desk and do a series of squats by standing up and hovering over the chair base for 15-20 reps. Use a pair of water bottles as weights for extra resistance.

Speed Walking
Put on a pair of walking or running shoes and head outside for a brisk 20-minute walk. Head on over to your favorite smoothie place, coffee shop or just go on a window-shopping hike across town to log in those miles; just make sure your pace is fast enough to increase your heart rate.

Yoga Poses
An empty employee lounge or conference room is the perfect place to de-stress and stretch with a few yoga poses. Find a quiet space where you can center yourself and enjoy a few minutes of bliss; a few focused, intense stretches will get the blood circulation going and help you re-energize in the middle of an otherwise stressful day.

Wall Push-Ups
Another in-office maneuver, this exercise will tone up those biceps, shoulder muscles and upper back. Stand facing a wall about 2 feet away from the base. Push your palms against the wall and lean into the movement to do a standing push-up. Repeat for 15-20 reps or until you feel a burn.

The best time to do undertake the mini-workout is right before you dig into the lunch pack; you'll get to rev up your metabolism before noshing on that meal and may even burn it off faster. A brief, high-intensity workout will help build up endurance and stamina and keep you charged up for the rest of the day; follow the energy spike with a light brown bagged lunch for even more health benefits.