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Fitness

Get Your Best Body Ever: The Workout

Whether you want to trim a few inches or a size or two, this plan will help you see results in as little as 30 days. It's all here: sculpting moves to tone your abs, arms, butt, and thighs, cardio workouts to help you shed pounds, and a fat-fighting diet plan -- plus easy tweaks that will take you all the way to your dream weight. Get started now and lose 10, 15, or 20 pounds!
Cardio Workout: The Quickie

Download the free playlist for this workout from Deekron, the FITNESS DJ!

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Your goal: Get in three cardio workouts per week, alternating between a steady 30-minute session (do your fave class, a clear-your-head jog -- you name it) and any of the speed-it-up routines below. "As with a car, you don't always want to gun the engine," says Masiello, who picked his most crowd-pleasing interval options for you. "Intervals are great for burning tons of calories, but your body also needs a dose of less-intense aerobics." The best part? The interval sequences are simple to remember, even without these cheat sheets.  

Total time: 16 (advanced) to 29 (beginner) minutes

It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.

Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog

Choose one of the levels below and repeat 8 times to complete your session. 

Level           Sprint          Recovery
Beginner   60-second jog                120-second walk
Intermediate                 30-second sprint         60- to 90-second walk
Advanced  20-second all-out       

60-second walk

Month 2: Repeat cycle 10 times.
Month 3: Repeat cycle 10 times and cut recovery 10 to 20 seconds.

Trainer's tip
If you're using a treadmill, there's a lag of 5 to 10 seconds that it takes the belt to reach your target speed. So the sprint time starts when the belt actually hits your selected mph, and the recovery starts once the belt returns to a walk speed.

 

shim