The 30-Minute Stop-Cellulite Workout

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The 30-Minute Stop-Cellulite Workout

4 moves to help you minimize lumps and bumps on your backside and feel confident enough to bare it all.

By the editors of FITNESS

Yes, You Can Stop Cellulite

Products and potions aside, exercise is one of the most effective ways to reduce the appearance of cellulite. The key, says FITNESS advisory board member Joe Dowdell, owner of Peak Performance NYC, is to combine strength moves with regular high-intensity interval-training sessions. Strength training improves the tone of muscle tissue, so your legs and butt look smoother. High-intensity intervals can burn lots of calories during a workout and keep your metabolism elevated afterward. This 30-minute combo routine, done three days a week, will produce results in as little as four weeks.

How to Do It

Start with the strength routine, designed to target your lower body. You'll need a set of weights, a resistance band, and a stair or step. Do the "A" set first, then without resting do the "B" set. Repeat the whole sequence two more times, for a total of three sets of each exercise. As soon as you finish, do the Quickie Interval Routine.

1A: Reverse Lunge

Targets: Glutes, quads

Stand with feet hip-width apart, arms at sides, holding a medium-weight dumbbell in each hand.
Lunge behind you with right foot, bending both knees 90 degrees. Hold for 1 count; return to start and repeat.
Do 12 to 15 reps; switch legs.

2A: Romanian Deadlift

Targets: Glutes, hamstrings

Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand with palms facing body.
Slowly bend forward, driving glutes behind you while keeping knees slightly bent.
Tighten glutes and stand up.
Do 8 to 10 reps.

1B: Standing Calf Raise

Targets: Calves

Stand on a stair or step with heels of both feet hanging over edge.
Slowly lift up onto balls of feet. Hold for 1 count, then lower feet until heels are just below step.
Do 8 to 10 reps.
Challenge: Do the move on one leg at a time.

2B: Side Step with Band

Targets: Glutes, outer thighs

Tie a resistance band around shins, then stand with feet wide enough to feel some tension in the band, knees bent about 45 degrees.
Step right foot a few inches to right, followed by left foot.
Take about 12 to 15 steps; switch directions. Repeat deadlift/side-step series.

Quickie Interval Routine

You can do this 12- to 16-minute workout indoors on a stationary bike (increase resistance) or outside running or walking (use speed bursts). Use your Rate of Perceived Exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10.

3-5 minutes: Warm up, low intensity (RPE 3-4).
15 seconds: Speed or resistance burst; increase speed or resistance from moderate to heavy (RPE 7-8).
45 seconds: Recover at low to moderate intensity (4-5).
Repeat intervals of 15 seconds of work/45 seconds of recovery for a total of 6 times (work up to 8 times).
3-5 minutes: Cool down.

Originally published in FITNESS magazine, June 2008.