Lately, study after study has come out showing that interval training, or burst training, is the most effective way to get in shape, stay in shape and increase endurance. So what is burst training? In this high-intensity interval training, you do a full body exercise for 30-60 seconds, rest for the same amount of time, and repeat until you’ve been going for about 4-12 minutes. The most important aspect of this training style is that, during the intervals, you are pushing yourself absolutely as hard as you can go.

Interval training is perfect for days when you don’t have much time or space to exercise. This video, made by fitness and nutrition expert JJ Virgin, is the best explanation of interval training I’ve seen. I interviewed JJ back in December, and this lady knows her stuff. She explains everything you need to know about how to burst train safely and effectively. Check it out!

Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.

For years, trainers and athletes have said that to build lean, toned muscles, you should lift light weights and do lots of reps. To build big, bulky muscles, you lift heavier weights and do fewer reps. Some studies have called that philosophy into question lately, suggesting that lifting heavy weights doesn’t necessarily make you look like the Hulk.

So is there still a value to the light weight, high rep workout style? A recent study says yes. The study, conducted in the Netherlands, showed that lifting light weights can be just as effective in building muscle tone as lifting heavier weights. What really matters is that you work until the point of exercise-induced fatigue – that means that the last two or three reps should be hard.

This is great news for people who’d like to tone up, but don’t often lift weights. The heavier the weight, the more you risk injuring yourself. With a lighter weight, you can get the same results without the danger. Light weight exercise is also perfect for people who are recovering from injuries, as a way to ease back into exercise.

Doctors say that if you really want to stimulate muscle tone (and save yourself from boredom) the best thing to do is to change your exercise routine up. Alternate between lifting heavier weights and doing fewer reps, and lifting lighter weights and doing more reps. The moral of the story? If you want to get into great shape and have the muscles to show it, you don’t have to grunt and struggle like that obnoxious guy at the gym.

Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.

[Lead image via Yuri Arcurs/Shutterstock]

Have you ever gone out dancing and then realized the next day that you’re exhausted? And sore? (If you haven’t, you’re missing out.) That’s because those epic dance moves of yours are great for toning, not to mention cardio. So listen up class, because this week I’m giving you the best assignment ever: an epic dance party.

But that sounds so easy. Too easy to be a real workout, right? Wrong. After a few minutes of all-out dancing with total abandon, you’ll see exactly what I’m talking about. Dance however you want, to whatever song you want, coordinated or completely ridiculous. But keep moving and get that heart rate up! You can invite friends if you want, but I’ve found that sometimes you just need to have a solo dance party. It’s a great stress reliever, and the perfect study break activity. It’s also great for your small space, but be careful and try not to sprain your hand by smacking it into your bedpost. Yes, I actually did that.

To get you started, here are a few videos for epic dance inspiration:

Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.

The overcrowded gyms on campus tell me that just about everybody made a New Year’s resolution to get in better shape. Wouldn’t it be great if you could stand out from the crowd? How about if you had $200 worth of brand new Lululemon gear to show off?

Luckily for you, the folks from the new movie Haywire want to give you just that. Check it out:

Get in kick-ass shape this year,  just like MMA star Gina Carano who plays Mallory Kane in the upcoming film Haywire –  opening in theaters nationwide on January 20th,  2012. We have a $200 gift card to Lululemon to give away for all your athletic clothing needs.

Want to win brand new work-out clothes?

1. To enter, just leave us a comment telling us your best gym style tip. Make sure to use your real email address so we can contact you if you win.

2. Contest ends January 15th at 11:59 PM.

3. Please note this giveaway is only open to US residents. For official rules and more legal mumbo-jumbo, click here.

Midterms got you down? Feeling like the gym is miles away today? CC has got just the thing for you!

Welcome to our brand new Dorm Room Workout series, a column that will show you fun, simple exercises that you can do without even leaving your dorm. I have a teeny tiny dorm room and even I have space to do all these exercises. But my room is so small that there’s not enough space for a friend to take pictures of me while I demonstrate, so you’ll be seeing a lot of my hallway.

Today, I’ll show you three simple exercises that only require one piece of equipment – your wall. You’ll only need a little bit of wall space, but if your walls are covered with decorations, it might be a good idea to venture out into the hallway. And invite your floormates to join while you’re at it!

1. Wall Sits

You might recognize these from high school P.E. – but give them another chance! They’re great for toning your butt and thighs. Stand with your feet hip-width apart, about one to two feet away from the wall, depending on your height. Lean so that your back is in contact with the wall. Bend your knees, sliding down the wall, until your thighs are almost parallel to the floor. Push your arms into the wall behind you to engage your triceps and shoulders, too. Hold here for 30 seconds, and then repeat three more times.

For an extra challenge, lift one foot off the floor for 10 seconds, then switch feet.

2. Wall Push-Aways

A somewhat less intense version of the push-up, this move is great for toning your arms, back and core muscles. Stand facing the wall, anywhere from two to four feet away. The farther away from the wall you stand, the more difficult the exercise will be. Tip forward, falling toward the wall. Catch yourself with your hands, landing in a vertical push-up position. Press away, return to standing, and repeat. Remember to keep your abdominals engaged to keep your body in one straight line the entire time. Try not to stick your butt out or let it fall in toward the wall. Try 10 of these with your elbows in, grazing the sides of your body, to work the triceps. Then try 10 with the elbows out wide, to work your chest and shoulders. Then repeat the whole sequence.

3. Wall Walk-Ups

This exercise is great for full body toning, but it can be tricky at first. Be patient and take care of your body. Start with your knees bent and hands flat on the floor, three to four feet away from the wall. It’s ok to start small – if you’re having trouble, move a bit farther away from the wall. Shift your weight into your hands and walk your feet up the wall. Remember to keep your abdominals engaged to support your back. Hold at the top for 10 seconds, then walk your feet back down slowly and with control. Repeat three more times.

Foods that help combat fat, including cheese!

How to make your workout more effective

Helpful running lessons from the fabulous Heidi Klum

Get healthy and fabulous in under 5 minutes!

Does your personality determine what you weigh?

Foofy to fierce smoothie recipes

Home remedies for those pesky bites and stings

Top diet rules to get rid of

Taking your fitness routine to the next level

Beat the system by boosting your metabolism

Exercise is not just good for the body, but also for the brain!

Organic products that go too far

Why you should be eating breakfast daily

Okay, okay. I didn’t mean this kind of planking. And no, I didn’t sit there flipping through all of the pictures and laughing. Although this one is my absolute favorite. Umm…anyway. As I’ve mentioned in my past posts, planks are great for strengthening your core. It also uses every single muscle in your body, so you can call it a full body toner!

Since I know you’re an expert at planks, I challenge you to bring it to the next level with this move.

Single leg plank with leg pulses

Begin in a basic plank position, with your hands directly under your shoulders. Squeeze your glutes and abs tight. Lift one leg into the air, about 10-12 inches above the ground. Once you maintain your balance, pulse your leg into the air by bringing it one inch higher and lowering it back down to its original height. Repeat for about 30 seconds before switching sides.

Share your planking pictures with me! Fun or fitness, @jackelynho is waiting to see what shenanigans you’re up to this summer.

1. Arm Pulses

Bring your arms in front of you, clasp your hands together and keep your elbows as close to each other as possible. Raise your elbows to shoulder height. Continue the workout by raising it one inch higher and then lowering it back down, creating small pulses. This move will tone your deltoids (shoulder muscles). To increase the intensity, hold a weight or textboox in your hands. Pulse your arms for 30-60 seconds. Repeat 3 times.

2. Arm Circles

Bring your arms out to your sides, palms facing the ceiling, with a slight bend in them. Pretend you’re holding golf balls and draw little circles with your hand in a clockwise direction. After 60 seconds, switch to a counter clockwise direction. This is also a great deltoid and upper arm exercise.

Have questions? Need some summer toning help? Tweet me @jackelynho and I’ll be right on it!

You might be feeling a little sluggish from the weekend. Perhaps it was the (5) Memorial Day barbecue(s)? Post-finals food coma? Graduation hangover? No matter the cause, I have a an easy fix for that food baby of yours. These great ab exercises will target your lower abs, aka that stubborn stomach pooch that often gets ignored with standard crunches/ab workouts.

1. Double Leg Drops

Begin in a supine position and bring both legs into the air. Keep your feet together and lift your shoulders off the mat. Keeping your feet together, lower your legs down to a 45 degree angle and then squeeze your glutes back up into your starting position (not shown). For more of a challenge, take your legs as low as possible without letting your lower back arch. Everytime you lower and lift your legs, engage your core and squeeze every muscle in your body. This will give you the most results!

2. Swimming Feet

Begin in a supine position and bring both legs into the air. Lower your right leg down to 45 degrees and keep your left leg a couple inches higher. Place your hands behind the nape of your neck and lift your shoulders off the mat. To begin the “swimming” motion, bring your left leg down to 45 degrees and your right leg a couple inches higher. Keep simultaneously switching each leg’s position so that you are creating a scissor kicking motion. You will feel this. Oh lord, will you feel this.

Wondering how to tone up those stubborn trouble spots before you hit the beach/pool party/hot tub sesh? Tweet me @jackelynho or leave a comment below with your questions!

By now, January 1^st, 2011 seems like a century ago. I mean, just think about how much has happened – good and bad – in the last five months.  Do you remember those little resolutions you made way back when? You know, when you were feeling optimistic and empowered and you were ready to change your life in 2011? Yeah, you probably gave up on them a long time ago.

And I’m here to get you back on track.

Now, I’m not talking about the resolutions like, “I promise to never drunk text my ex ever again.” Ladies, I’m not some magician here! (And really, who thought that was going to happen? Come on – get realistic!) I’m talking about the first month when you were able to get yourself out of bed at 7 AM, head to spin class and arrive in your Political Science class feeling like a super star. Remember all of that excitement and motivation you had? Where did that go?

If you stopped working out or leading a healthier lifestyle, ask yourself why. Did you get too busy? Did the routine bore you? Pinpoint the exact moment when you stopped sticking to your resolutions and then make a change for the better.

When it comes to fitness resolutions, it’s hard to stick to every little detail. There are days when you may feel tired, a date comes up, or you find any excuse (“Judge Judy is on!”) to justify yourself. But that’s only hindering you, and while it may seem easier to just give up sometimes, sticking to a plan to reach your goal isn’t as hard as you think.

To get the results you want, stop thinking about the “why nots” and start thinking about the “whys.” For example, tell me why you would want to push yourself to do an extra set of planks. It’s just an extra 30 seconds and comes with some amazing long-term benefits: you’re building stamina, discipline and, most obviously, a sexy six pack! Does it hurt when you’re doing it? Sure. Would you rather be lying on the floor polishing off a row of Oreo’s? Probably, but focus on the positive and you’ll remember why you set this goal in the first place.

One other easy thing to do is change your mindset. Look, you don’t have to hit the gym for 2 hours at a time or run a 10k every time you lace up your sneakers. All you have to do is start somewhere, give it 100% and finish strong. Even if you’re working out for a mere 20 minutes, make it the best 20 minutes ever. At the end of the day, 20 minutes is way less daunting and way more beneficial than doing nothing at all.

Stuck in a rut? Check out my workouts here!

If you want to get back on track, just start with a game plan and a strong mind and you’ll be on your way. We’ve got another 7 months of 2011; that’s plenty of time to res-set and reach our goals.

OK, time to sound off! What fitness resolutions did you set? Have you stuck with them? Most importantly, give me your whys! What is it that motivates you to stay fit and maintain a healthy lifestyle? I want to know (and we all need a little reminder)!