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" Bike! For the true spa effect, take a ride in the park, on the beach, wherever you can find a path through nature. A comfortable pace burns about 380 calories an hour. For extra thigh-firming, try adjusting the gears, but not so much that you hesitate or stall. You want to keep pedaling steadily through each stroke. You can also use a stationary bike or treadmill. On the treadmill, for more toning, tip the incline ramp higher (but not so much that you have to bend forward or grab the handlebars), and walk for up to a minute. Do another minute at an easy level. Repeat eight times. Tighten your tush. Stand in front of a chair and hold your arms straight out in front of you for balance. Bending your knees, lower your body smoothly until your bottom grazes the chair seat. Do not sit down. Stand up slowly. Do 12 to 15 reps.  Jog for focus. Run slowly backward and forward, 10 steps in each direction, for three to five minutes. This short exercise will improve your focus and balance and also challenge muscles that you don&amp;#039;t ordinarily use. For safety, do this run indoors or on a park path where you won&amp;#039;t bump into people or trees or other objects. Mix it up. While walking \u2014 even if it&amp;#039;s just a half mile \u2014 vary your stride. Start out with short, quick steps. After one minute, mix in 15 longer slow steps, then repeat for another minute of quick steps. Alternating your stride works more muscle groups and helps protect your knees \u2014 and can increase your calorie burn. Note: Save your walk for a day that you&amp;#039;re not also bicycling or using the treadmill. Exercises from Jennifer Huberty, associate professor of physical activity in health promotion at the University of Nebraska, Omaha "^^<http://www.w3.org/2001/XMLSchema#string>
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