If you're a guy, I've got good news for you. When it comes to trimming down, men have the T advantage - testosterone. Typically, men burn about 30 percent more calories than women. That means he loses 13 pounds for every 10 she loses.

But ladies, don't fret. While Mother Nature made shedding excess body fat more challenging for us, we can also get into bodylicious shape, too.

Here's my Daily News Swimsuit Fitness Edition - a kick-butt cardio routine and my top four strength exercises for men and women using an interval training strategy.

Why interval training?

By golly, interval training is a plateau buster.

Most people do the same old humdrum workout every time, never putting sufficient stress on either the heart or muscles. Then they wonder why they're not seeing results.

If you want to see results, your exercise program should be progressive, evolving and changing as you do. To put it bluntly, if you're comfortable, your workout is not working.

Interval training is not only more efficient, but it will gently up the ante and stress your body adequately so you can see results. That is what your working for, right?

I selected these intervals to provide a gradual increase in intensity that will get you out of your comfort zone and on to a more fit, trim body.

Cardio

To shed those love handles or muffin tops, you'll need to get some cardio in most days of the week.

Start each workout with 30 to 90 minutes of cardiovascular exercise. The intensity should either be low-to-moderate or moderate-to-high, depending upon your fitness level. The objective is to work your body at different intensity levels, which burns more calories and simultaneously increases your cardiovascular fitness.

You can't do this routine while reading Cosmo, or watching the boob tube, but listening to your favorite hyped-up tunes on your iPod will definitely be a plus. Staying focused on your routine will accelerate results.

Repeat the following routine once for 30 minutes, twice for a 60-minute workout, or three times for a 90-minute routine. If this routine is too tough for you, then follow the same principles but modify it to your fitness level.

You don't have to do this workout using a rope, bike and treadmill. The interval principle can be applied to any cardiovascular equipment such as an elliptical machine, stair climber or even a rowing machine.

If you don't like machines, then hit the streets with a slow-fast walk or walk-jog-run routine. For optimal results, perform this routine four to five days a week.

Kimberly's cardio routine

JUMP ROPE

5 minutes at 50-60 revolutions per minute

5 minutes at 75-90 revolutions per minute

5 minutes at 120-140 revolutions per minute*

* If jump rope is too challenging, ride an upright or stationary bike

BIKE

5 minutes at low tension

5 minutes at medium tension

5 minutes at higher tension

TREADMILL

1 minute at 3.5 mph (walk)

1 minute at 5 mph (jog)

1 minute at 4 mph (walk)

1 minute at 6 mph (run)

1 minute at 4 mph (walk)

1 minute at 7 mph (run)

1 minute at 4 mph (walk)

1 minute at 7 mph (run)

1 minute at 4 mph (walk)

1 minute at 7 mph (run)

1 minute at 4 mph (walk)

1 minute at 8 mph (run)

1 minute at 4 mph (walk)

1 minute at 7 mph (run)

1 minute at 3.5 mph (walk)

Strength training

To achieve that tight, toned look, you'll need to incorporate strength training into your routine along with the cardio. However, I must warn you that the following strength exercises will not reduce fat from any area of your body.

There is no such thing as "spot reduction."

If properly performed, these exercises will build muscle and make you stronger. But if you're carrying extra subcutaneous fat anywhere, you will need to step up your cardiovascular training and eat a clean diet - one that's strong in fresh fruits and vegetables, lean proteins and whole grains - while avoiding fried and processed foods and excess sugar.

One more thing, muscle and fat are not interchangeable. Muscle does not turn to fat, or vice versa. Build your muscle through a system of consistent and progressive resistance training, burn the fat through cardio and always eat smart.

Men's strength training routine

_ Do three or four sets of 10 to 12 repetitions of each exercise. You don't need dumbbells - you're pushing and pulling your own body weight.

PUSH-UPS (Chest)

Get into the plank position on the floor with wrists in line with shoulders, arms straight and knees in line with hips. Support your body on your hands (or elbows) and the balls of your feet in one straight line from head to toe.

With face down, contract abs and slowly bend elbows, lowering chest to the floor until elbows are even with shoulders and you reach a 90-degree angle. Press back up to starting position and repeat.

PULL-UPS (Underhand/biceps or overhead wide grip/back)

Extend arms, jump up and hold onto pull-up bar. Contract abdominal muscles and bend knees with feet facing wall behind you. Pull body up vertically until chin passes bar. Lower body and repeat.

DIPS (Triceps, shoulders)

At a dip station utilizing parallel bars, place hands on the lower bars and straighten your arms. Bend knees with feet facing back wall, contract your abdominal muscles and squeeze shoulder blades together. Slowly lower and bend elbows until you reach a 90 degree angle. Press body back up and repeat. (You can also use a bench for dips - it's easier.)

AB WHEEL (Abs)

Kneel on the floor with ab wheel in hand. While on your knees, place ab wheel centered between knees. Contract abdominal muscles, slowly roll wheel directly in front of you until you are parallel to the floor. Slowly roll back and repeat.

Women's strength training routine

_ Perform exercises using dumbbells.

_ Do one set of 20 reps for each exercise while maintaining strict form.

DUMBBELL SQUATS WITH OVERHEAD PRESS (Lower body and shoulders)

Stand with feet shoulder width apart, dumbbells in each hand. Slowly bend your knees (do not exceed 90 degrees) while simultaneously pressing dumbbells overhead (palms facing out). Slowly return to standing position and repeat.

STATIONARY DUMBBELL LUNGES WITH SIDE LATERAL RAISES (Lower body and shoulders)

Stand with your back and legs straight, holding dumbbells by your side. Take a giant step forward with your right leg, bend your right leg 90 degrees, while simultaneously raising dumbbells to your side until they are parallel to shoulders. Straighten to start position and repeat with left leg..

MOUNTAIN CLIMBER PUSH-UPS (Full-body workout)

Get into the plank position on the floor, with wrists in line with shoulders, arms straight and knees in line with hips. Support your body on your hands and the balls of your feet in one straight line from head to toe.

With face down, contract your abs and slowly bend elbows, lowering chest to the floor until elbows are even with shoulders and you reach a 90-degree angle. Bending your right knee, bring it in toward your abdominal muscles, then back to the floor. Repeat using the left leg. Press back up to starting position.

GLUTE LIFT (Glutes)

Lie on your back on the floor with both knees bent, heels on the floor. Lift right leg and align knees. Contract your abdominal muscles and press hips toward the ceiling, then lower but do not touch buttocks to the floor. Repeat on the left side.

Exercise phobic? Here's a solution for you

Maybe you're just not that ambitious. You can stay active and get some exercise by incorporating these simple suggestions into your daily life:

_ Move briskly while doing chores, shopping or errands.

_ Use the stairs at every opportunity. Avoid escalators and elevators.

_ Park your car at the far end of the mall and walk.

_ Restrict sitting to activities that require it - eating, learning, writing or typing, and essential driving.

_ Contract and relax all muscle groups (upper body, abdomen, leg) during sitting activities.

_ Get up and move for 5 to 10 minutes during each hour of sitting activities, or use breaks to walk or stretch.

The bottom line, ladies and gentlemen, is to get moving and get your rear in gear!

Move that body!

To see an online video demonstration of these exercises, go to http://go.philly.com/springfitness. *

Kimberly Garrison is a certified personal trainer and owner of One on One Ultimate Fitness in Philadelphia (www.1on1ultimatefitness.com).

E-mail her at

kimberly@1on1ultimatefitness.com. Her column appears each Thursday in Yo! Chat with her on her Daily News weblog, the Girlfriends' Locker Room, at www.girlfriendslockerroom.com. Her new podcast, "Philly Fitness and Health," is available for download every Thursday at www.philly.com.