By Kim Duke

NETA & AFAAKIM Certified Trainer

Summer is here and in full swing. Shorts and bathing suits do nothing to hide your thighs, so what can you do to shake off the extra weight you are carrying in your legs?

If you are already hitting the road with a steady state of cardio, you need to amp up your program with a routine of fast and furious interval weight training. Along with burning calories, you will also be building lean muscle, which sets off a chain reaction that boosts your metabolism, fires up fat burners and sculpts the lean, toned legs that you crave.

Perform 10–16 reps of each move without any resting between exercises. Do as many rounds as you can in two minutes. Rest for 30 seconds and do two to three more rounds.

Traditional dumbbell squats to overhead presses: Hold a pair of dumbbells at shoulder height with your elbows bent and feet hip-width apart. Keeping your chest upright, bend your knees and lower until your thighs are at least parallel to the floor. As you stand, press the weights overhead until your arms are straight.

Alternating side-to-side lateral lunges: Holding a pair of dumbbells at your sides, step out to the left with your left leg. Bend your knee and sit back flat as you lower the dumbbells to each side of bent knee or ankle.  Press through left foot to start and repeat on the opposite side.

Straight-leg deadlift with row: Hold a pair of dumbbells in front of your thighs and stand with your feet hip-width apart. Bend forward and lower weights until your back is parallel to the ground, keeping your back flat and weights close to your body.  Then pull the elbows up toward the body and return to start.

Dumbbell squat jump: Holding a pair of dumbbells at your sides, sit your hips back, with your weight on your heels and squat. Push through your heels and jump as high as you can, landing softly through your toes and heels.

This workout is designed for your busy schedule. The workout should take 10–15 minutes and all you need is a pair of dumbbells. Try to start with 5–10 pounds and increase as that becomes too easy.

Always remember to keep your core tight, bellybutton pulled in toward your spine, and to stand tall with your chin up and shoulders back. Breathing is also important — exhale on exertion. Plus, work until you can’t and rest until you can.