Does the thought of going to the gym make you cringe?  Look no further then, you’re about to get your sweat on in the kitchen.  Yup, in the kitchen. 

First things first.  Make sure you’ve got enough jams to keep you going.  Aim for songs with a good beat and hot lyrics like Beyonce: Get Me Bodied, Will.I.Am: The Hardest Ever, and DJ Khaled: All I Do Is Win.

OK, now that you’ve got the essentials, let’s sweat.  The goal is to keep your heart rate up for 30 minutes and of course have some fun.

Set the timer on your microwave and start by walking in place for about a minute to get the blood flowing.  Once you’re ready, start with squats.

Squats: Stand with your feet hip width apart and hands by your ears.  Drop your booty low.  Throw on Luda’s How Low Can You Go for inspiration.  Squat up and down 15 times, making sure your knees don’t go past your toes.  For those who are more advanced, try jumping up after each squat almost like you’re on a trampoline.

Ready for more?  Watch your timer and do jumping jacks for two minutes.  For those who are beginning or want low-impact, step your feet out instead of jumping.  After two minutes, get ready for lunges.

Lunges:  Start standing with your feet hip-width apart.  Step forward with your right foot and sink down so that your thigh is parallel with the floor.  Make sure you can see your toes when you lunge.  Push back up with your right leg, alternate and step forward with your left foot.  Alternate 30 times (15 each side).  For those who are advanced, add a jump so that you bounce between legs instead of stepping.

When you’re done lunging, find your timer.  Jog in place for three minutes.  If you want low impact, march in place but keep your arms moving.  Destiny’s Child’s Soldier should keep you jamming through this set just fine.

Combo Bicep Curl and Shoulder Press:  Go into your cupboard and grab two cans of soup or beans.  Start with a can in each hand, arms by your sides.  Curl the cans up, bringing your hands to your shoulders (palms should be facing you) then rotate your hands out (palms facing out) and press the cans up, extending your arms straight up.  Bring your arms back down to your shoulders then rotate hands in (palms facing you) and uncurl your arms.  Repeat this sequence 15 times.

For cardio this time, stand in front of your microwave.  Throw your guards up and shadow box for three minutes.  Watch yourself in the reflection and imagine achieving your goals.  Nicki and Rihanna’s Fly will help you soar through these three minutes.

Push-ups: For those who are just beginning, use your kitchen counter.  Stand about two feet back, lean forward and grab the edge of the counter with both hands.  Lower your body so that the top of your arms are parallel to the counter and push back up.  Repeat 15 times.  For those who are advanced, drop to the floor and complete the move on your knees or toes.

Get ready to drop it low.  No, no more squats.  This time throw on your favorite beat and rock out for the whole song.  Don’t be shy, Dougie like no one’s watching.

Counter twists:  Grab a can of peas and stand with your back to your counter.  Twist to the right and put the can behind you.  Leave it on the counter.  Twist to the left and grab the can from the other side.  Turn again and drop it on the counter.  Repeat 40 times (20 each side).  If you want to add more weight, use a gallon of milk or laundry detergent.

Depending on how quickly you move through these moves, this routine should take about 30 minutes to complete.  If you have time left over, throw on another song and rock out for the remaining time.  If you’re just beginning, do fewer repetitions like eight instead of the full 15.  Start where you’re comfortable and work up from there!