Stop making excuses! Try five fast workouts to blast fat and firm your trouble spots
By: Alyssa Shaffer
The Payoff
113 calories in 10 minutes (about 100 jumps per minute)
What You'll Need
A basic rubber or cotton jump rope (about $10 at Target or Amazon.com)
This childhood favorite builds strong bones and tones your arms, shoulders, and legs. For knee-friendly landings, wear socks and sneakers with good cushioning in the forefoot, and avoid hard surfaces like tile floors. Instead, favor those with some give, such as wood.
To Get Going
March in place, lifting knees high for 1 minute to warm up. Then aim to jump at least 5 times in a row. Add on more jumps in sets of 5 until you're jumping for 9 minutes straight.
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Turn any staircase into a body-slimming butt-and-thigh sculptor with this routine from Kathy Alcoba, a personal trainer at Chelsea Piers Sports Center in New York City. Doing this daily will decrease your risk of death from heart disease by 62%.
The Payoff
114 calories in 10 minutes
What You'll Need
A flight of stairs (12 to 16 steps is ideal) and a watch with a timer or second hand
Do each drill for 1 minute unless otherwise noted.
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The Payoff
Up to 180 calories in 15 minutes
What You'll Need
A treadmill
You can burn up to five times more fat by alternating your pace during your workout, compared with just chugging along at the same speed. This high-energy routine from New York–based trainer Brett Hoebel really cranks it by increasing the treadmill's incline as you do 30- and 60-second fast and slow intervals, working your legs and butt along with your heart and lungs.
| Time | Activity | Speed (MPH) | Incline |
|---|---|---|---|
| 0:00 | Moderate walk | 3.5 | 1.0 |
| 1:00 | Brisk walk or jog | 4.0 or 5.0 | 2.5 |
| 2:00 | Jog or sprint | 5.0 or 7.5 | 2.5 |
| 2:30 | Walk or jog | 3.5 or 6.0 | 2.5 |
| 3:30 | Jog or sprint | 5.0 or 7.5 | 3.0 |
| 4:00 | Walk or jog | 3.5 or 6.0 | 3.0 |
| 5:00 | Jog or sprint | 5.0 or 7.5 | 3.5 |
| 5:30 | Walk or jog | 3.5 or 6.0 | 3.5 |
| 6:30 | Jog or sprint | 5.0 or 7.5 | 4.0 |
| 7:00 | Walk or jog | 3.5 or 6.0 | 4.0 |
| 8:00 | Jog or sprint | 5.0 or 7.5 | 4.5 |
| 8:30 | Walk or jog | 3.5 or 6.0 | 4.5 |
| 9:30 | Jog or sprint | 5.0 or 7.5 | 5.0 |
| 10:00 | Walk or jog | 3.5 or 6.0 | 5.0 |
| 11:00 | Jog or sprint | 5.0 or 7.5 | 5.5 |
| 11:30 | Walk or jog | 3.5 or 6.0 | 5.5 |
| 12:30 | Brisk walk | 4.0 | 3.0 |
| 14:00 | Moderate walk | 3.5 | 2.0 |
| 15:00 | Finish |
The Payoff
138 calories in 15 minutes
What You'll Need
A watch with a timer or second hand
Get a cardio workout while you firm your trouble zones with this circuit routine from New York City–based trainer Nikki Glor. Research shows that circuits are great for losing fat and toning muscle in minimal time.
To Get Started
Jog or march in place, circling arms overhead and down, for 30 seconds to warm up. Do the exercises below in order, followed by 1 minute of jogging or marching in place—that's 1 circuit. Do 3 circuits total.
Plie Pop-up
(works inner thighs, quads)
With feet wider than shoulder-width apart and toes pointing out, bend knees and lower yourself so thighs are about parallel to floor. Pulse 3 times, going up and down just a few inches. On third pulse, jump and bring heels together while in the air. Bend knees into plie squat again as you land. Repeat for 1 minute.
Hop to Jumping Lunge
(works quads, butt)
Stand with right foot about 2 feet in front of left. Jump up and switch legs. Swing arms in opposition to legs. Repeat for 45 seconds. Then do jumping lunges (shown above) for 15 seconds: Each time you land, bend knees 90 degrees to lower into a lunge with front knee over ankle. Use arms to help power you through the jumps.
Squat Thrust
(works legs, arms, chest, abs)
Do 1 jumping jack. Crouch down, placing hands on floor. Jump (or walk) feet back into plank position (feet together, hands under shoulders, body in line from head to heels, abs tight). Spring feet apart, then back together. Jump (or walk) feet up to hands and stand up. Repeat for 1 minute.
Mountain Climber
(works arms, chest, abs)
Place hands on floor and walk legs back into plank position. Quickly pull right knee into chest, keeping spine in line, hips low, and abs tight. Switch legs. Alternate legs for 1 minute.
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The Payoff
113 calories in 10 minutes
What You'll Need
A watch with a timer or second hand
Burn stress and fat with this high-energy routine from trainer Jessica Smith, star of the DVD The 10 Minute Solution: Knockout Body. You'll fry as many calories as you would running a mile—without the impact—and tone your arms, shoulders, and abs along with your lower body.
Warmup
Repeat for 1 minute
10 small arm circles forward and back
10 small squats, knees bent, weight over heels
10 front punches, alternating arms
10 knee lifts, alternating legs
Small Jumps
1 minute
Lightly land on balls of feet, shifting weight from foot to foot, arms at sides.
Punch Combo
1 minute
Begin in boxer's stance: fists by chin, elbows pointing down, abs tight, right foot in front. Punch right arm forward. Then turn to left, pivoting on left foot. Punch across body to left. Do twice. Jump to face opposite direction, left foot in front. Repeat with left arm.
Kicks
1 minute
In boxer's stance, lift right knee and kick forward, powering it with hips and pushing out through ball of flexed foot. Bend knee as you lower leg. Shift weight to right foot, look over left shoulder, and kick left leg back, keeping knee facing floor, foot flexed, and pushing out through heel. Alternate front and back kicks for 30 seconds. Switch legs and repeat, kicking left leg front and right one back.
Squats
1 minute
Stand with feet hip-distance apart. Bend at hips and knees and sit back. Keep knees behind toes. Stand up.
Repeat from small jumps and finish with 1 minute of jumping jacks.
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