10-minute workouts

What you need
A pair of supportive walking shoes, a set of 5- to 8-pound dumbbells, a chair or low table, and an exercise mat or a soft, carpeted area.

How to do it

Choose your goal below (lose weight, get toned, or boost energy and get healthier). Each one has a target number of sessions you need to complete for your fitness program each week. You'll mix and match our various 10-minute cardio workouts and our 10-minute firming routines weekly to achieve your desired results.

When to do it

Ideally, aim to fit in 2 or 3 sessions throughout each day--but if you can't, simply adjust your workouts over the week. For example, if you have time for only 1 or 2 workouts one day, double up another day when you have more time. Just try to get all your fitness program sessions in by the end of the week.

Here's how a typical day could pan out:

6:50-7:00 am	Energy-Boost Walk
12:20-12:30 pm	Calorie-Burn Walk
5:15-5:25 pm	Arm Sculptor
8:50-9:00 pm	Belly Flattener

Do these: To Lose Weight
5 Energy-Boosters
6 Calorie-Burners
4 Toning Walks
2 Butt & Thigh Firmers
2 Arm Sculptors
2 Belly Flatteners
Total: 21 sessions each week

Do these: To Get Toned
3 Energy-Boosters
2 Calorie-Burner
6 Toning Walks
3 Butt & Thigh Firmers
3 Arm Sculptors
3 Belly Flatteners
Total: 20 sessions each week

Do these: To Boost Energy And Get Healthier
4 Energy-Boosters
4 Calorie-Burners
4 Toning Walks
1 Butt & Thigh Firmer
1 Arm Sculptor

1 Belly Flattener

Total: 15 sessions each week

10-Minute Workouts: Walking Workouts

Each of these three 10-minute routines revs up your calorie burn; we've tailored them even further for variety and to help you reach your specific weight loss goal. All three maximize every minute of your workout time by getting your heart rate up quickly and keeping you in the optimal fat-burning zone throughout the 10-minute routine. Intensity levels are based on a 1-to-10 scale, with 1 being how you'd feel standing still and 10 how you'd feel sprinting. And because the workout is short, you'll have more energy to give it your all the entire time and burn more fat in the process.

Energy-Booster

MIN.	ACTIVITY	INTENSITY
0:00	Warm-up	4
1:00	Moderate-pace walk: You can talk in short sentences	5
4:00	Pick up the pace	6
7:00	Brisk but not breathless; power-walk pace	7
9:00	Moderate to cool-down pace	5-4
10:00	Finish

Calorie-Burner

MIN.	ACTIVITY	INTENSITY
0:00	Warm-up	4
1:00	Moderate-pace walk: You can talk in short sentences	5
4:00	Pump it up: Fast walk, almost breathless	9
5:00	Moderate-pace walk	5
6:00	Pump it up: Fast walk	9
7:00	Moderate-pace walk	5
8:00	Pump it up: Fast walk	9
9:00	Moderate to cool-down pace	5-4
10:00	Finish

Toning Walk

MIN.	ACTIVITY	INTENSITY
0:00	Warm-up	4
1:00	Moderate-pace walk: You can talk in short sentences	5
3:00	Hit the stairs	8
5:00	Moderate-pace walk	5
6:00	Hit the stairs	8
8:00	Moderate-pace walk	5
9:00	Moderate to cool-down pace	5-4
10:00	Finish

To Firm Even Quicker

We have 1-minute toners that you can do intermittently almost anywhere to shape up in less time, or use them on days when you can't fit in a full 10-minute workout.

For Faster Results

One Minute Toner: Upper Body

At home or in the office: Do standing push-ups. Place hands on a desk or counter and bend elbows, lowering chest, then push back up.

10-Minute Workout: Strength Routines

These sculpting workouts do double duty. Each includes 1-minute cardio bursts so you can rev your calorie burn while you tone.

Butt & Thigh Firmer

Warm up by marching in place while swinging your arms at your sides for 30 seconds. Rest 10 to 20 seconds between exercises. Repeat routine twice.

ACTIVITY	REPETITIONS
Clock Work	4 clocks with each leg
Cardio Burst: Side-to-Side Shuffle	1 minute
One-Legged Lunges	8 times with each leg
Cardio Burst: Side-to-Side Shuffle	1 minute
Monster Squats	8 times with each leg

		1. Clock Work Stand with feet together. Step left foot forward (12 o'clock position) 2 to 3 feet, bend knees, and lower into a lunge, keeping front knee behind toes, as shown. Don't lean forward. Press into left foot and stand back up, feet together. Step left foot out to side (9 o'clock position), feet hip-width apart. Bend knees and hips and sit back into a squat, knees behind toes, chest lifted. Stand back up, feet together. Step left foot behind you (6 o'clock position), lower into a lunge, then stand back up. Repeat with right leg stepping to 3 o'clock position for squat.
		2. One-Legged Lunges Place left foot on chair or table behind you so leg is extended and you're balancing on right leg. Bend right knee, lowering into lunge, front knee behind toes. Press into right foot standing back up.
		3. Monster Squats Stand with feet wider than shoulder-width apart, toes pointing out slightly, arms relaxed at sides. Sit back into a squat, keeping knees behind toes. As you stand up, raise left knee out to side, placing foot back on floor as you lower into next squat, lifting right leg.

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Cardio Burst: Side-to-Side Shuffle
Sit back into a squat, with arms bent in front of you, elbows by sides. Shuffle 10 to 15 feet to the right, moving right foot then left foot. Return shuffling to left.

10-Minute Workout: Arm Sculptor

Warm up by marching in place while "swimming" your arms as if you were doing the breaststroke for 30 seconds. Rest 10 to 20 seconds between exercises. Repeat routine twice.

ACTIVITY	REPETITIONS
Supported Curls	15 times with each arm
Cardio Burst: Mountain Climbers	1 minute
Side Plank Push-Ups	8 times on each side
Cardio Burst: Mountain Climbers	1 minute
T-Stand Rows with Kickbacks	15 times, balancing on left leg first time through and right leg second time through

		1. Supported Curls Sit in a chair with feet a few inches apart. Holding a dumbbell in each hand, lean forward from hips and rest elbows on thighs, palms up. Bend left elbow, curling dumbbell toward shoulder. Keep upper arm still. Hold for a second, then lower and repeat with right arm. Continue alternating arms.
		2. Side Plank Push-Ups Start on knees, hands beneath shoulders, and body in line from head to knees. Bend elbows out to sides, lowering chest almost to floor. Straighten arms, pushing back up, then raise left arm overhead, rolling body to left to form a side plank. Lower and repeat on right.
		3. T-Stand Rows with Kickbacks Stand with feet together, a dumbbell in each hand. Hinge forward at hips and raise right leg behind you, arms hanging beneath shoulders, palms in. Tighten glutes and abs to stay balanced. Bend elbows toward ceiling and squeeze shoulder blades together, pulling dumbbells toward rib cage. Keeping upper arms still, press dumbbells back and straighten arms. Hold for a second, then reverse direction.

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Cardio Burst: Mountain Climbers

Get in push-up position with hands on seat of chair. bring right foot forward 10 to 12 inches, knee bent. jump quickly, switching feet as if you were climbing a mountain.

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For Faster Results: Upper Arms
At the store: Bend elbows, curling grocery bags toward shoulders. Hold for a second, then slowly lower.

10-Minute Workout: Belly Flattener

Warm up by marching in place while slowly twisting your torso side to side, arms bent in front of you, for 30 seconds. Rest 10 to 20 seconds between exercises. Repeat routine twice.

ACTIVITY	REPETITIONS
Crisscrosses	12 reps
Cardio Burst: Bob 'n' Weave	1 minute
Full-Body Roll-Ups	5 to 8 times
Cardio Burst: Bob 'n' Weave	1 minute
Windmills	8 times on each side

		1. Crisscrosses Lie faceup with knees above hips, calves parallel to floor, hands behind head. Contract abs, raising head and shoulders off floor as you extend right leg. Twist to left, bringing right elbow and left knee toward each other. Don't pull on your neck; the work should come from your abs. Hold for a second, then switch sides, twisting to right. (That's 1 rep.)
		2. Full-Body Roll-Ups Lie faceup with legs extended, arms overhead. Contract transverse abdominis (the deep ab muscle that runs between your hip bones) as you inhale and raise arms up toward ceiling. Exhale as you tuck chin and roll up, pulling navel toward spine. Curl forward with arms extending in front of you. Inhale as you stay rounded. Slowly and with control, reverse directions, uncurling body as you exhale and lower to floor, one vertebra at a time. Keep feet on floor the entire time.
		3. Windmills Kneel with right leg extended to side, arms out to sides, palms up. Bend torso to left, placing left hand on floor, raising right hand overhead, and lifting right leg off floor. Hold for a second, then return to start.

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Cardio Burst: Bob 'n' Weave

Stand with feet shoulder-width apart, arms bent. Squat and dip head and torso to right as you stand back up, like you're ducking under something. Repeat to left.

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For Faster Results: Belly & Butt
In the car or standing in line: Alternate between contracting your abs and glutes, holding for 30 seconds each.

The Super-Tough Workout

Seven moves that make two killer workout routines

Do the routines 2 to 3 days a week, alternating between the two versions, so you're never doing the same routine on consecutive workout days. And choose a weight that lets you complete the set with perfect form.

When the moves are labeled with numbers, do them as an alternating set -- or a "superset," in trainer-speak. Example: For B1 and B2, do one set of B1 followed immediately by one set of B2, and then rest. Continue repeating until you've completed all the sets, then move on to exercise C.

Workout 1 (all 7 moves)
reps: 4
sets: 3 to 4
rest between sets: 90 seconds

Workout 2 (the same 7 moves)
reps: 8
sets: 2 to 3
rest between sets: 60 seconds

Do the workout for 4 to 6 weeks. Then up the reps to 6 for Workout 1, and to 12 for Workout 2.

A. Front Squat And Push-Press Combo

Grab a barbell with an overhand grip, with your hands slightly wider than shoulder width. Position your feet shoulder-width apart. Bend your elbows, bringing your knuckles toward your body until they're touching the outside of your shoulders (A). Lower your hips until your thighs are parallel to the floor (B). Straighten your legs and use your momentum to press the bar overhead (you'll need to move your chin back a bit) (C). Pause, then lower the bar. That's 1 rep.

B1. Step up

Grab a pair of dumbbells and stand up to 2 feet from a step or exercise bench, with weights at your sides and feet hip-width apart. Place your left foot on the step (A) and press up through the leg. Allow your right leg to come up and brush the bench (B), but don't put any weight on it. Step down with your right leg, then your left. Complete all reps, then repeat, stepping up with your right leg. That's 1 set. Go to B2.

B2. One-Point Dumbbell Row

Grab a pair of dumbbells and stand with your feet hip-width apart, weights at your sides. Bend forward at the hips while lifting your right leg straight behind you until your body forms a T. Your left knee should be slightly bent. Let your arms hang straight down, palms facing each other (A). Squeeze your shoulder blades together and bring your elbows toward the ceiling until they pass your torso (B). Do half the reps, then switch legs and finish the set. Return to B1 after a rest.

C1. Single Dumbbell Overhead Squat

Grab two dumbbells, one twice the weight of the other. Stand with feet shoulder-width apart, holding the lighter dumbbell in your left hand and the heavier one in your right. Raise the left dumbbell straight overhead, palm facing forward. Next, position the right weight between your legs with arm straight, palm facing you (A). Squat until your thighs are parallel to the floor (B). Return to start. Complete all reps without lowering your arms, then switch sides. That's 1 set. Note: The light dumbbell should always be overhead. Go to C2.

C2. T-Pushups

Get into pushup position with feet together and hands shoulder-width apart (A). Lower yourself until your chest is 2 to 4 inches off the floor (B). As you push back up, lift your right arm straight up and rotate your body to the right until you form a T, balancing on your left hand and the outside of your left foot (C). Return to the top of the pushup position and repeat to the opposite side. That's 1 rep. Continue alternating to complete the set. Return to C1 after a rest.

D1. Prone Jackknife

Grab a Swiss ball and get in pushup position with your shins resting on the ball and your palms flat on the floor, shoulder-width apart (A). Pull your knees toward your chest, allowing your hips to rise toward the ceiling and your head to tilt toward the floor. Stop when your toes are on the ball and most of your weight is on your hands (B). Straighten your legs to roll the ball back to start. That's 1 rep. Go to D2.

D2. Reverse Woodchop

Grab a medicine ball and stand with your feet shoulder-width apart. Hold the ball with both hands on the outside of your right hip, then perform a squat (A). Keeping your chest up and arms straight, press your feet into the ground as you "chop" the ball up and across your body until your legs are straight and the ball is above your left shoulder (B). Pause, then lower the ball back to your right knee. Complete all reps before repeating on the other side. That's 1 set. Return to D1 after a rest.

Lean & Fit in 7 Minutes

Complete one circuit without stopping, rest for 60 to 90 seconds, and then bust out one or two more circuits. Aim for two to three nonconsecutive days a week.

Overhead Squat

Targets core, upper back, and legs

Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly. Grab a rolled-up towel with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels (A). Squat down as far as possible without letting your knees jut out past your toes (B). Return to standing. That's one rep. Do 10 to 15.

Trainer Tip The towel helps keep your shoulders aligned. Sans towel, raise your hands overhead--but keep your shoulders back and in line with your heels.

Airplane/ Superman Extensions

Targets core, lower back, and glutes

Lie facedown and extend your arms out at shoulder height, keeping your elbows slightly bent (A). Press your shoulder blades together and lift your arms, torso, and legs off the floor (B). Holding that position, bring your arms in front of you (C), hold for one count, and then move them back. Lower yourself to the floor. That's one rep. Do 10 to 15

Scissor Lunges

Targets lower body

Stand with your feet hip-width apart, hands clasped behind your head. Lunge forward with your left foot and lower yourself until your right knee almost touches the floor (A).Explosively push up and scissor your legs in midair, landing with your right leg forward (B). When you land, drop down, explode up, and scissor again. That's one rep. Do 3 or 4.

Trainer Tip Land as lightly and quietly as possible

Standing Bird Dog

Targets core and lower body

Stand with your arms at your sides, right foot raised a few inches behind you (A). Lean forward while you extend your right leg directly back and your left arm forward (B). Keep your right arm against your body. Your torso, left arm, and right leg should be parallel to the floor. Hold for one second, then return to start. Repeat on the other side. That's one rep. Do 5 or 6.

Mountain Climbers

Targets core and upper body

Get in plank position with your hands directly below your shoulders and your feet together (A). Bend your left knee and draw it toward your chest (B). Extend back to start. Repeat with your right leg. That's one rep. Do 20 to 30, moving quickly.

Trainer Tip Brace your abs and keep your back flat.

Squat Thrusts

Targets core and legs

Stand with your feet together, arms at your sides. Bend your knees and place your palms on the floor in front of your feet and along the outsides of your knees (A). Using your arms for support, jump both feet back and land in plank position (B). Jump both feet forward to return to the squat. Return to standing. That's one rep. Do 12 to 15.

Pike Walk/Pushup Combo

Targets core and upper body

Stand with your feet together, arms at your sides (A). Bend over (it's OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you (B). Walk your hands forward into plank position and do one pushup (C). Keeping your hands in place, walk your feet up until they're as close to your hands as possible. That's one rep. Continue moving forward until you've done 5 to 6 pushups.

Trainer Tip Keep your neck in line with your spine at all times