Transform Your Trouble Zones
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- Double-Duty Exercises
- 1. One-Two Punch with Lunge Kick
- 2. Ab Crunch with Inner-Thigh Squeeze
- 3. Curtsy Lunge with Front Raise
- 4. Plie Squat and Calf Raise with Biceps Curl
- 5. Wall Squat with Shoulder Press
- 6. Single-Arm Row and Reverse Kickback with Lunge Hold
- 7. Standing Side Leg/Arm Raise
- 8. Ball Crunch with Chest Press
- Your 10-Minute Cardio Plan
Your 10-Minute Cardio Plan
Mix these 10-minute fat-blasting aerobic intervals into your strength routine: You'll burn about 600 calories and still be finished in 45 minutes. Do one cardio circuit after every two to three strength moves. On days when you're really pressed for time, even just one of these cardio bursts can burn at least 100 calories. Or, on days when you're not doing the strength moves, do all three in a row for an intensive cardio routine.Calisthenics Circuit
Minutes 0:00-1:00 March briskly in place.
Minutes 1:00-1:30 Run in place, lifting your knees as high as you can.
Minutes 1:30-2:30 Run in place, bringing heels toward butt.
Minutes 2:30-3:00 Run in place, lifting knees.
Minutes 3:00-4:00 March in place to recover.
Minutes 4:00-5:00 Jumping jacks: Bring arms fully overhead.
Minutes 5:00-5:30 March in place to recover.
Minutes 5:30-6:30 Leg scissors. Jump legs forward and back, bringing opposite hand and foot forward.
Minutes 6:30-7:00 March in place to recover.
Minutes 7:00-8:00 Skater touch: Cross right leg behind left, touching left hand to floor in front of you. Staying low, repeat on opposite side. Continue, switching sides.
Minutes 8:00-9:00 Side touch: Shuffle from right to left side, touching outside hand to floor and staying in a half-squat throughout.
Minutes 9:00-10:00 March in place to recover.
Calories Burned: 110-150*Treadmill Speed Routine
Minutes 0:00-1:00 Walk briskly for one minute at 4.0 mph, 1% incline.
Minutes 1:00-2:00 Sprint at a fast pace (aim for 6.6-7.5 mph).
Minutes 2:00-3:00 Walk briskly to recover (4.0 mph).
Minutes 3:00-9:00 Repeat minutes 1:00-3:00 (sprint/walk intervals).
Minutes 9:00-10:00 Walk at recovery pace.
Calories Burned: 100-125*Stair Climb
Minutes 0:00-1:00 March briskly in place or on the treadmill (3.5 mph, incline 0%).
Minutes 1:00-1:30 Jog up a long set of stairs (option: Increase treadmill to 8-12% incline).
Minutes 1:30-2:30 Turn around and walk down stairs (on treadmill, lower incline to 0%).
Minutes 2:30-9:00 Repeat minutes 1:00-2:30, alternating stairs and recovery sprint four and a half times.
Minutes 9:00-10:00 Walk to recover.
Calories Burned: 150-200*
*Estimate for a 135-pound woman.
Originally published in Fitness magazine, December 2005.
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