An exercise that's as fun as it is effective? Get jumping.

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If you're in search of sexy legs and a curvy can, squeeze these three moves into your workouts a few times each week. In fact, even if you aren't going to do a "full workout," just do these moves and your lower body will shine. I do these often myself and often incorporate them into the training sessions of my personal training clients. Each move works a variety of lower body muscles, and all of them will provide results quite quickly!

Squat Jumps: Squat down like a frog and explosively jump up as high as you can. This exercise will also crank up your heart rate, so begin with several sets of five jumps in a row with a short break in between. Increase your reps each workout.

Walking Lunges: Find a stretch of open space like a sidewalk or group fitness room. Alternating legs, take huge steps forward dropping your back knee close to the ground. Keep your back straight and avoid driving your front knee past your front ankle. Begin with 20 lunges and progress by adding steps or distance each time your train.

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Looking for an inexpensive and effective way to get fit? Look no further.

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Sometimes old school is the way to go. Jump ropes aren't just a playground staple -- boxers and other athletes have relied on the jump rope to improve fitness and agility for years. Men's Health shares five reasons you should include jumping rope in your fitness routine:

• Cost. You don't need to save up for a jump rope -- you can buy a decent one for $15 or less.
• Portability. Lightweight and convenient, a jump rope can go wherever you go -- on business trips, vacations, and so forth.
• Strength gain. Jumping rope is a weight-bearing activity so it's good for bone growth and muscle development.
  
• Improved coordination. If you're into sports, good footwork is important. Jumping rope will help you improve your timing and will increase your agility.
• Fat loss. Jumping rope is a great cardio activity and works a variety of muscle groups.
  

I have one more reason to add to the Men's Health list ... jumping rope is fun! And when you enjoy your workout, you're much more likely to stick with it.

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When I think of the mini-trampoline, my mind jumps back to the early 80s when my sisters and I would take turns using the trampoline and later we'd all work out with the Jane Fonda record. (Wow. I really dated myself there. But I was young in the early 80s. Really young.)

Now those mini-trampolines are called rebounders. While the equipment itself doesn't seem to have changed too much (though some have added features for folding and storage), the workout has improved with time. Take the Urban Rebounder system, for example. You don't simply bounce around aimlessly. The rebounder comes with a fitness DVD that will guide you through a 30-minute set of twists, squats and other moves.

The Urban Rebounder system isn't the only one available. Check out your local sporting goods store for more options, or do a quick search on the Internet for "rebounder." Want more fun fitness ideas? Check out AOL Health.

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, My friends are trying to get me to try a Zumba class, but I'm more in to intense training like sprints, running and boxing. I'm not sure if this dancing class is for me. You look pretty hard core. What do you think? Leah

A. Great question, Leah. You know, I am very much like you in the training department. I love intense exercise; the feeling of "Oh my God, I need to puke" elates me. Having said that, there is also a place in this world and my month for a little booty shaking.

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Fitness gear certainly has its place and its purpose. From exercise balls to hand weights to resistance bands to pretty much anything else you can imagine, the right gear can enhance and improve your workout. But sometimes pulling out all the equipment is more of a hindrance than a help.

When you're on the road or you just don't feel like pulling the exercise clutter back into your living room, try these no-equipment-required exercises from Women's Health.

I gave the workout a try and loved it. I felt a bit silly doing moves like the Rock 'n Roll and the Grand Plie Jump, but after taking a moment to appreciate the privacy of my living room, I knew the moves were well worth it. The Pushup Crawl is even harder than it looks ... I think I'm still feeling that one!

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Plyos? What are plyos? You may not have heard of plyometric exercise before, but it's something you should add to your workout routine.

Plyometrics are quick, intense actions that trigger strong muscle contractions -- jumping, hopping, and bounding movements are considered plyometric. Many athletes use these exercises to boost their performance in a certain skill. For example, plyometric exercises can help basketball players jump higher. But the average Joe can benefit from plyometrics, too. In fact, Bethany recently told us how adding plyometrics can really pump up your walking workout.

Shape Magazine has a plyometric training routine you can add to your workout. Warm up your muscles with some cardio, then give plyos a try!

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hey Fitz. I blew it! I am going on vacation with a bunch of my college buddies and some hot girls in four weeks. I've totally slacked off on my workouts since school ended and now I'd like to get ripped again before we head to Mexico. What can I do at my gym to shred a bit of fat and get buff quick before the trip? I know I'm a dork for slacking, but I also know you can help me improve. I'm willing to do the work! Jason

A. Familiar story Jason! You're not the only one who's taken some time off from their fitness training only to have it blow up in your face. You're also not the first person to try and undo the damage quickly. Four weeks is a pretty decent amount of time, so if you are really clean with your eating habits and start training intensely ... I think it would be safe to take off at least 10 pounds before you see Mexico, and all of those hot girls see you!

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I talked with my kids' PE teacher the other day about how my boys are doing at their physical education tasks. He told me he used seven-year-old Joey to demonstrate a push-up recently -- he keeps his back straight and perfectly parallel to the ground, which is what "Coach" wanted the other kids to see -- and how five-year-old Danny is getting better and better at jumping rope. Then he prompted Joey, who was standing by my side, with a very important question: "What are The Big Four?" he asked.

Joey was quick with his response: "Push-ups, pull-ups, sit-ups, and jumping rope."

No need for a fancy gym, says Coach, when you've got your own body and a few essentials, like a pull-up bar and a jump rope. He's right, you know. We've got the tools to work our bodies right at our disposal. We just need to get working.

The Big Four. Are they part of your exercise routine?

One of the most common questions I'm asked is, "how do I get in shape quickly?" Well ... I'm sure as you read that question you might have thought ... impossible! Yeah, kinda. But, there are some things that will get you in shape quicker than others. The key is to challenge yourself, work most areas of your body, and make sure you do both cardiovascular and strength training. These are my favorite five moves that I believe will have the greatest impact on your fitness level, and help you see results sooner rather than later.

Check out the Summer Slimdown Guide -- it's loaded with tips to help you make the best of this summer and that fine body you're living in!

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, I have a small kidney-shaped pool in my back yard. My preteen kids will be in it all summer and I'd like to kill two birds with one stone by spending time with them and getting in some exercise. What things do you recommend I do for a workout in a small pool? Andrea

A. Hello Miss Andrea. Thanks for the fantastic question. I love questions that pertain to a lot of people, and this one certainly does. I imagine there will be tons of moms and dads in pools over the next few months, trying to make the most out of their outdoor time. Here's the best news. Playing with your children and doing all of the things they do will prove to be a tremendous workout in itself. Kids are cuckoo in the water, and that requires lots of energy. So, at minimum, you could just play copycat.

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So, I admit to faltering big time on workouts lately. By the end of winter, facing the gym or even another day in the cold just gets to me. But now, spring is here! And the neighbors' trampoline is open for business!

It often happens on nice days. All the neighbor kids get off the bus and the siblings come out to greet them and everyone ends up staying outside romping around and enjoying the sun and air. In our neighborhood, the kids invariably end up piling into the trampoline in the back yard of one of our neighbors. They got it as a big family Christmas gift a couple of years ago. And boy has it gotten some use since then.

Every so often, the parents join in at their own risk. Jump. Kick. Twist. Turn. Fall. Laugh. We're rewarded for the courage by burning a few calories while we spend some good old fashioned quality time with our kids. And it almost feels like we've found a little fountain of youth. Almost.

Heidi Klum has already extolled the virtues of the trampoline, citing it as one of the things that keeps her in supermodel shape. This week, when she appeared on Jimmy Kimmel's talk show, she showed off her trampoline jumping skills -- and dragged Jimmy with her.

In fact, she encouraged him to take off his shoe and socks, which he initially refused to do, and for good reason -- when he finally took off his socks, some of his toenails were painted (apparently by Ben Affleck).

At any rate, Heidi proved to have some good moves on the trampoline, and Jimmy did a pretty decent job of staying on. While it might not have been the most efficient way to conduct an interview (we learned that Victoria Beckham would be a celebrity judge for the Project Runway finale, but that was about it), it sure was a lot of fun to watch. It was short, but if they'd gone for much longer, I would imagine they would've been fairly out of breathe. I mean, when's the last time you were on a big trampoline? It's a workout!

And let me just say, Heidi gets more likable every time she hits a talk show. She's fun, she's goofy, and seems to get along well with everyone, and now that she jumped on a trampoline with Jimmy Kimmel, I think I have a girl crush.

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