Stuck on a Workout Plateau? How to Shed Pounds Quickly

Feel like you're working out harder than ever but aren't shedding pounds? Hop over that annoying road block by keeping your body guessing with muscle confusion (that's the theory behind my exercise ADD!)

This exercise helps strengthens core, increases overall stabilization and coordination. See below for instructions.

Recently gaining popularity, muscle confusion is when the workouts are constantly varied, forcing the body to adapt and respond in efforts to achieve maximum results. Popular examples are the at-home P90X and Insanity programs. The goal is to keep avoid having the body become accustomed to the exercise routine--plus it's more fun.

A new website, FITiST, has popped up on the NYC fitness scene that's attempting to make muscle confusion easy. By partnering with popular fitness boutiques across the city, the website allows members to book classes at multiple studios sans membership. Packages are designed by experts based upon the theory of muscle confusion and particular goals.

"We often think cardio is the only way to shed pounds. What actually works best is burning fat with cardio in combination with strengthening the core and increasing lean body mass," FITiST nutrition expert Sharon Richter says on the site.

The rookie muscle confusion program is designed to increase stamina, decrease body fat and improve muscular definition, while not overloading the body with a regime of 2 cycle classes, 2 core/Pilates classes and 2 yoga classes. Since the service is currently only available in the Big Apple, I chatted with some of FITiST's partnered studios for some at-home exercises (perfect for workouts-on-the-go) that will keep the body guessing:

Cycle - Ruth Zukerman, co-founder of NYC's FlyWheel cycling studio gave us these two at-home leg strengtheners to help us burn maximum calories in spinning class.

The Quad Strengthener is great for defining and strengthening the quads to give you power when you're riding.
1. Stand with your legs turned out slightly and in a plié position, about a couple of inches above knee level. Upper body is upright.
2. From there, lower one inch and then lift one inch, slowly, 8 times.
3. Continue standing and rise to the ball of the right foot, lowering and lifting the hips 8 times.
4. Place that heel down and repeat with the left foot 8 times.
5. Finally both feet rise to the balls (metatarsal) and you lower the hips to knee level if you can and hold for 8 seconds and you are done.

The Standing Leg Pulses work and strengthens the back of the leg and buttocks area and is also great for powering up the ride.
1. Find a stable piece of furniture that you can hold on to lightly, with both hands. Raise your right leg behind you at a 45 degree angle, slightly turned out. Standing leg is slightly bent.
2. Pulse the leg up just an inch or two for two sets of eight counts. After that hold the leg at its highest point and start to circle the leg, keeping its height 8 times to the outside and 8 times to the inside and repeat.
3. Lastly take the leg directly behind you and turn it with the knee facing the floor. Bend your elbows so you can lower your upper body a bit and lift your leg higher in the back.
4. Bend the leg in toward the butt and extend 8 times. Then hold it bent and take 2 sets of 8 pulses up to the ceiling, hold the last one up and you're done. Repeat on other leg.

Yoga - Celebrity yoga instructor Kristin McGee shares two simple yoga poses that help increase flexibility, stretches and lengthens muscles and compliment high-cardio workouts.

The Side Triangle works your waist, core, inner, outer thighs, hips, buttocks, back and arms. It also opens up the sides and waist and helps lengthen the spine as well as bring in more oxygen to the lungs.
1. Stand on a mat with bare feet, start with feet as wide as one of your own leg lengths. Open your arms to the side, palms facing down.
2. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Press firmly in to the outer left foot as you lean as far to right as you can, before placing your right hand on the floor outside your foot, your ankle, shin or knee (depending on the degree of your flexibility).
3. Lift the left arm directly up above you and look to the fingers. Stay and hold for 5 breaths. Come up to stand and repeat on the left side.

The Dancer's Pose is a great way to work the buttocks (think ballerina butt!), thighs, core, waist, back and arms. It also build balance and flexibility and relieves tension in the quadriceps and lower back.

1. Stand on a mat or make sure you are on a sturdy floor where feet won't slide. Stand on your right leg and bend the left knee in holding on to the top of the foot with the left hand.
2. Lift your right arm up in the air in front of your shoulder at a 45 degree angle. Brace your core and start to hinge forward as you lift your arm and leg up to the same height. If you need to start by placing your hand on a wall in front of you, you can for added balance.
3. Lift your chest proud and use your legs strong as you hold the pose for 5 breaths. Repeat on the opposite side.

Core/Pilates - Alexandra Perez, founder of the Bari Studio in New York knows the importance of keeping muscles guessing (her signature class incorporates mat, barre and resistance band work). She shares two moves that help build a strong core.

The SL helps strengthen the core and increase hip mobility.
1. Lay down with your back flat on the floor and your legs bent to tabletop resting on a couch or chair, hands behind your head
2. Straighten one leg straight towards the ceiling
3. Lower that leg to the side as low as you can keeping it straight while keeping your hips stable on the floor, make sure your back is not arching from the floor
4. Bring that leg back straight towards the ceiling
5. Curl your head neck and shoulders off the mat and lower back down on the floor. Repeat 16 times on each side.

The RY (pictured) helps strengthens core, increases overall stabilization and coordination.
1. Prop yourself on plank position with your hands on the floor and your feet on top of the chair or couch
2. Keeping your core stable and engaged, bend one knee straight into your chest.
3. Extend that leg all the way behind you towards the ceiling, leading with the heel. Repeat 16 times on each side