Toning Workout for Women

15 Minute Workout: Lift More, Lose More

Build lean muscle and burn extra fat with this strength-training strategy
By The Editors of Women's Health womenshealth

Lose the Wimpy Weights

If you want to slim down and sculpt sexy muscles, then put away those five-pounders. A study published in Medicine & Science in Sports & Exercise showed that women who lifted a challenging weight for eight reps burned nearly twice as many calories as women who knocked out 15 reps with lighter dumbbells. (Search: Affordable dumbbells) Increasing your workload builds more muscle that torches fat all day long, says Barry Jay cofounder of Barry's Bootcamp. And because lean muscle is compact, your clothes will fit better, not more snugly.

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This workout, designed by Jay, uses "burn-out sets" to make you stronger and firmer. Starting with the first move, do four sets of 10 reps before going on to the next exercise. The key is starting with a weight that makes it tough to finish 10 reps. After those first 10, rest for a minute, then try another 10 reps. If you start losing form, drop down to a lighter weight. After 10 more reps, rest for a minute, then continue for two more sets, gradually dropping weight. Try it two or three times a week. (Video: Find your zen (and get fit!) at home)

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