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Join Our 30-Day Summer Slim Down Challenge with the Tone It Up Girls

You're about to kick off a 30-day slim down challenge that will help you drop pounds and build lean muscle—and make you smile when you see yourself naked. Trainers Karena Dawn (below) and Katrina Scott, the social media phenoms and founders of Tone It Up, created this routine to whip you into summer-ready shape. These eight moves maximize your fat burning as you strengthen. You'll begin with a set of amped-up mountain climbers, in which you jump both knees between your elbows from plank position, then back as fast as you can, rather than alternating legs. "This shoots your heart rate up, which means you burn big calories from the second you get going," Dawn says. Then you'll do a strengthener that targets your glutes and quads. "These muscles burn the most calories, so you'll chip away at fat while you sculpt," Scott says. 

You'll crush calories, then firm muscle, until you've done three of each type of exercise. "Then you'll finish with two ab moves that hit the front and sides of your belly," Dawn says. Your mind will get the rhythm down quickly, but your body won't ever be sure what's coming next. "This keeps your muscles guessing," Scott says. That's a good thing, because constantly switching gears requires that more muscle fibers fire throughout the entire workout than when you do steady reps. The endgame: In eight moves, you'll melt calories and strengthen and build muscles from your shoulders to your calves. Read on for the full step-by-step 30-day weight loss challenge that'll leave you sweaty and sculpted.

Tone-It-Up 30-Day Summer Slim Down Challenge

Photo: Dustin Snipes

Your 30-Day Weight Loss Challenge

Every Monday, Wednesday, and Friday do the circuit described below and shown in the video above. The first week, you'll do ten reps of each exercise. The second week, you'll do twelve reps, and by week three, you'll do fifteen. You'll do the circuit twice each day. Finally, by week four, you'll do fifteen reps of each exercise, and increase to three circuits total. Warm up with a couple of minutes of dynamic stretches—anything like plank walk-outs, lunges with rotation, and skips do the job. Work as quickly as you can with good form on the cardio moves, and take the sculpting moves a little slower.

Then, on Tuesdays, Thursdays, and Saturdays, you'll do 30 to 60 minutes of steady-state cardio, like running, swimming, or cycling. Sunday is your well-earned rest day.

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Cardio Plank Tuck

Works shoulders, abs, butt, quads, hamstrings, calves

(Psst...Have you tried these 10 Plank Exercises for Sexy Abs Fast?)

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Start on floor in plank on palms

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Jump feet up toward hands. Immediately hop feet back to start. 

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Around-the-World Lunges

Works butt, quads, hamstrings, inner thighs

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Lunge with left leg forward.

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Keep left foot planted, then pivot on right foot, rotating torso 90 degrees and turning toes out to come into a wide sumo squat. Keeping right foot planted, pivot on left foot to rotate into a lunge with right leg forward. Return to sumo squat. That's 1 rep. 

Photo: Dustin Snipes

Switch Jump

Works shoulders, abs, butt, quads, hamstrings, calves

Start on floor in plank on palms; step left foot to outside  of  left  hand. Immediately jump-switch left foot back to plank and right foot to outside  of right hand [shown]. Continue quickly alternating sides.

(Need motivation? Check out these 8 Benefits of HIIT.)

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Curtsy Lunge Kick

Works butt, hamstrings, outer thighs

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Stand with feet together and hands on hips to start. Step right leg back and across left, bending legs.

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Press into left foot to stand on left leg, kicking right leg out to side, then bring right leg into a forward lunge, bending both legs 90 degrees. Push off right foot to return to start. That’s 1 rep. Do 1 set, then switch sides.

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Half-Squat Jack

Works butt, quads, hamstrings

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Stand with feet hip-width apart and arms by sides. Do a half-squat to start.

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Jump feet wide, extending arms overhead so that body forms an X. Immediately hop back to start.

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Three-Legged-Dog Push-Up

Works shoulders, triceps, chest, butt

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Start on floor in plank on palms with feet together. Lift hips up and back into downward dog.

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Keeping hips lifted, bend elbows to lower chest toward floor as you lift and extend right leg straight up. Straighten arms and lower leg to return to downward dog. Switch sides; repeat. That’s 1 rep.

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Side-to-Side Crunch

Works abs, obliques, quads

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Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing forward. Lift straight legs off floor, bending elbows and rolling onto tailbone. Without moving your torso, bend knees in toward chest to start.

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Then extend legs toward left. Return to start, then extend legs toward right. That’s 1 rep.

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Dip Kick

Works shoulders, abs, obliques, outer thighs

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Sit on floor on right hip with legs stacked and bent and feet behind you, resting on right forearm with fingertips facing forward, left hand on hip, and elbow bent to start.

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Lift hips and extend left leg straight out to side, coming into a modified forearm plank. Slowly return to start. That’s 1 rep. Do full set before switching sides.

Week 1

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Week 1

On Monday, Wednesday, and Friday do 10 reps of each exercise. Complete the full circuit twice.

Tuesday, Thursday, and Saturday, do 30 minutes of steady-state cardio of your choice.

Take a rest on Sunday. You earned it!

Week 2

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Week 2

On Monday, Wednesday, and Friday do 12 reps of each exercise. Complete the full circuit twice.

Tuesday, Thursday, and Saturday, do 40 minutes of steady-state cardio of your choice.

Sleep in on Sunday.

Week 3

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Week 3

On Monday, Wednesday, and Friday do 15 reps of each exercise. Complete the full circuit twice.

Tuesday, Thursday, and Saturday, do 50 minutes of steady-state cardio of your choice.

Sunday = Netflix.

Week 4

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Week 4

You're almost there! This week, tackle 3 full circuits on Monday, Wednesday, and Thursday, 15 reps of each exercise. Then, on Tuesday, Thursday, and Saturday log a full hour of cardio. As usual, Sunday is your rest day.

You're not off the hook on Memorial Day, either. Celebrate the end of your 30-Day Challenge by bookending your cardio of choice with this HIIT circuit. So, you'll do 15 reps of each exercise, followed by 30-minutes of cardio. Do the circuit once more, and you're home free.

6 Workouts You Need to Get Over a Breakup

Your Recovery Plan

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Breakups suck. If you've never been through one, count yourself lucky and embrace your virgin heart. If you have, well, we feel your pain. But the best part about breakups (because there is an upside, we promise) is that you are suddenly gifted with an excuse to #treatyoself. That can come in the form of ice cream/Netflix couch marathons or a good, hard, Kim K-level ugly cry. Or maybe you just need to eat all the pizza you want, because sometimes that's the best way to "pizza" your heart back together (sorry, we had to).

But once you're passed the wine-and-rom-coms stage, there comes a time to get your shit together, take ownership of your life, and create something amazing to fill this new open space in your life. The best way to fill it? New muscles, hours at the gym, and new gym friends. (After all, exercise has a whole slew of mental health benefits—and that doesn't even include the red-hot revenge body you're sure to get.)

These workouts are perfect for pushing past your emotional discomfort, and creating physical discomfort instead. We asked a crew of trainers and instructors from studios around New York exactly why their type of workout is kickass for kicking heartbreak's ass. Crush each of these, and we bet you'll be feeling more badass than broken-hearted.

Photo: Corbis Images

Reconnect with Yourself: Yoga

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Yoga is all about getting zen and finding your center—which can really help when that heart hole deep in your core is what hurts the most. Bhakti yoga, a more devotional and traditional form, is specifically good for getting over a breakup, says yoga instructor Heidi Kristoffer. Why?

First, Kristoffer says, we store emotional baggage in our hips, so a yoga practice with hip opening poses allows the release of all of that excess garbage that you don't need to (but usually try to) hold on to.

A good yoga class or teacher reminds you that you are enough: as you are, without anything or anyone else. It's a huge help to those who feel incomplete without a partner that they are complete and enough as is.

Kristoffer also says arm balances in yoga show you that you are strong enough to hold yourself up with your own two hands. You don't need anyone else!

And, of course, yoga brings you into the present moment. When you're in the here and now, you aren't dwelling on the past or anticipating the future—and that's major weight off some people's chests after a breakup!

Each of these will help on their own, but "put them all together in one class, and it is way better (and cheaper) than therapy, and a whole lot less detrimental than downing a pint of iced cream or half a dozen tequila shots!" she says. (Try this restorative yoga flow from Kristoffer herself.)

Photo: Crobis Images

Feel Super Sexy: Pole Dancing

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You know how turning on some Beyoncé can transform your blah, downer mood into insane confidence? Consider pole to be the workout equivalent.

"It's really easy to get obsessive (hello, Facebook stalking...) and drown in your own grief during a break-up," says Kelly McLaughlin, an instructor at Body & Pole. "It can be hard to be kind to yourself. Challenging your brain and body with learning something like pole doesn't leave much space to have another focus. A pole class is the perfect 'time-out' to gift yourself that leaves you feeling refreshed, accomplished and like a f*cking warrior! Who doesn't want that kind of conversation with yourself?"

Photo: Courtesy Body + Pole

Take Your Mind Off It: HIIT

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HIIT (high-intensity interval training) is all about going as hard as possible. "It gives you a sense of empowerment," says Julia Avery, an instructor at HIIT studio The Fhitting Room. "Knowing that you conquered a really tough workout leaves you feeling like you can take on anything that comes your way, including your ex. And when you're in the middle of an intense workout, your mind is focused. You don't have time to feel upset about your breakup because you're completely wrapped up in the intensity of the workout. The endorphins that you're left with afterwards help you stay in a good mood long after the workout is over."

Bonus: Avery says the classes are a great way to meet like-minded people (oh, hey, hot fit guys). (If you can't make it to a HIIT class to meet hot guys, we have the perfect sub: our 30-Day Hot-Guy HIIT Challenge.)

Photo: Corbis Images

Distance Yourself: Running

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While yoga, pole, and HIIT are usually all about the class atmosphere, running does quite the opposite. "While it seems counterintuitive, something about the solitude of running is perfect," says Joe Holder, S10 Training and NRC/NTC Coach. "You get to know yourself a bit better during these runs and have the time to work through your own mental barriers. Running is like 'dating yourself'. During a relationship people often lose themselves in the situation; running presents the opportunity to find yourself again, get in shape, and you can even imagine stomping on your ex's face (if it ended badly, that is!)."

But you don't always have to fly solo: "If you're the type that can run with a friend, use them as an outlet (if they're OK with your talking!)," he suggests. "The perfect playlist will also for sure boost your mood and is cathartic. Lastly, and I love doing this if it's a beautiful day, stop at the end of the run and find a seat to take it all in. Review not just how the run went but how you're feeling overall. A little mindfulness goes a long way!"

Photo: Corbis Images

Punch It Out: Boxing

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Boxing is an obvious choice, because, punching. But also, because "it challenges you mentally and physically, and you have to focus on your body movements at all times, there's no room for your mind to wander off into thinking about your horrid ex," says Julie "Jaws" Nelson, boxing instructor at Shadowbox. "Other great benefits include how empowered you feel during and after the workout, the 'revenge body' it will give you, and—obviously—getting to hit things."

Here's an extra pro tip from Jaws: Use your breath with each punch. If you exhale every time you punch, not only will you be able to create a lot more power, but you'll also be releasing so much pent up emotion.

Photo: Corbis Images

Fuel Your Fire: Cycling

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"Cycling is the perfect therapy for a breakup because mentally you can turn off and physically you can turn on," says Natalie Gargiulo, cycling instructor at SWERVE Fitness. "The physical release from pushing against heavy resistance and flushing it out with speed is enough to bring anyone to tears. There is nothing more satisfying, cathartic, and therapeutic than listening to music in a dark room surrounded by strangers and friends, working yourself so hard you can't tell if you're mascara is ruined from sweat or from tears." Amen, girl.

And if that's not enough, fellow SWERVE instructor Seth Maynard adds why he thinks it's perfect for personal therapy: First, sitting alone and feeling alone is THE WORST. Being around others and being active is key, and on the upside you also don't have to talk about it! And second, a common feeling after a breakup is failure—that you tried really hard for something you wanted, and it didn't work out. After a cycling classm you have a well-deserved sense of accomplishment.

If this isn't enough to get you to go cycle, Maynard doesn't hesitate to quote Miss Elle Woods herself: "'Working out releases and endorphins, endorphins make you happy, and happy people just don't go around shooting their husbands!' Or in this case, your ex." Consider us sold.

Photo: Corbis Images

Is a "Broken Penis" a Legitimate Thing?

Imagine: You've had a few rounds of margs, are feeling frisky, and you and your guy are going at it with an *extra special* vigor. You're on top, feeling like Queen Bey, and quite possibly having the best sex ever when, in your tequila-induced tipsiness, you land just a little off on your guy's penis. Or a lot off (depending on how generous the bartender was feeling that night).

White Hot Workout Clothes

Michi Bionic Bra

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A white mesh bra is flattering on many skin tones, and is easy to pair with both solids and patterns. Throw this one on under a v-neck tank to show off its unusual neckline. ($95; michiny.com)

Photo: Michi

Nike Free 3.0 Flyknit

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There's nothing like a pair of fresh white sneakers to get your gym motivation up, plus they've got serious fashion cred. Wear these on a run, to HIIT, or out running errands. ($140; nike.com)

Photo: Nike

Lorna Jane Harmony Tank

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Try a crazy bright bra under this holey tank for a hit of color. ($69; lornajane.com) (We've got plenty of Bright Workout Clothes to Help You Ring In Spring.)

Photo: Lorna Jane

Adidas by Stella McCartney Adizero Gilet

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This light and airy vest features technology that keeps you cool and dry during outdoor workouts. And it has reflective tape to make sure you're visible at night—and lends an overall futuristic-badass vibe. ($225; bandier.com)

Photo: Bandier

Lisa Marie Fernandez Elisa Heathered Sport Bra Top and Zip Heathered Shorts

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This bra and shorts set is perfect for hot yoga or a beach workout. Wear the pieces together or break them up––they're just as cute separately as they are together! ($215 and $235; lisamariefernandez.com)

Photo: Lisa Marie Fernandez

Monreal London Boxy Tee

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This perforated tee lets you stand out on the tennis court, but also works well with a pair of jeans. ($245; monreallondon.com) (P.S. Check out this Tennis Pro Workout for a Grand Slamming Body.)

Photo: Monreal London

Reebok CrossFit Speed TR Sneakers

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CrossFit sneaks that you can run in? Hello, PRs! ($99; reebok.com)

Photo: Reebok

Alo Yoga Drift Long Sleeve Top

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This hoodie has got it all going on: zippers, mesh, and fleece paneling that will keep you cozy on trips to and from the gym. ($88; aloyoga.com)

Photo: Alo Yoga

Bodyism Bra

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The wide band on the bottom of this sports bra makes it ultra-supportive, and the crisscross straps in the back make it extra pretty. ($95; net-a-porter.com) (Looking for more support? Find The Best Sports Bras for Every Body Type!)

Photo: Net-a-Porter

So Low Shadow Stripe Legging

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Show some skin in these paneled leggings––the white tone gives the mesh details a bold effect. ($95; carbon38.com)

Photo: Carbon38

FP Movement Keeping Tempo Top

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A crop top you can wear to the gym and to the bar is worthy investment if we've ever see one. ($55; freepeople.com)

Photo: Free People

Fitbit Ranks America's Fittest Cities

The numbers are in and it's time to figure out if you've earned bragging rights—if you wear a Fitbit that is!

Fitbit researchers looked at aggregated data—including average number of steps, active minutes, resting heart rate, and sleep duration—from over 10 million users in 2015 to determine the fittest U.S. cities. (Find out how the data compares to this 2016 report on the fittest—and fattest—cities in America!)