Adding intervals burns fat fast.

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Can't drop those last five pounds? Pump up your workout by adding intervals -- short bursts of high-intensity work -- to your regular routine, says Gin Miller, a Reebok University Master Trainer and creator of step aerobics.

"If you work out really hard for thirty minutes twice a week, you can burn as many calories as you would if you exercised at a steady pace for forty-five minutes five times a week," says Miller. Incorporate her plan into any aerobic activity:

Warm up

For 5 to 8 minutes, gradually increasing the pace to warm muscles and boost heart rate

Exercise

At a moderate pace (your heart is pumping, but you can talk comfortably) for 5 to 10 minutes

Add intervals

For 15 seconds of work at your full-out max and 45 seconds recovery (at your moderate rate); repeat for seven to ten cycles

Cool down

For 3 to 5 minutes; gradually decrease pace and intensity

Stretch

For 5 to 8 minutes