10 Quick Ways to Go from Fat to Firm

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There are 168 hours in a week -- but you need only half a dozen of them to shape up and lose weight. Here are 10 ways to make the most of every minute.

By the editors of FITNESS magazine

Make Every Gym Minute Count

1. Just press "intense." Don't have that much time to work out? "Try high-intensity aerobic exercise or resistance training [working at about an 8 on a scale of 1 to 10], which can help you burn an extra 50 to 150 calories during the first two hours after exercise," advises Len Kravitz, PhD, a professor of exercise physiology at the University of New Mexico in Albuquerque. For cardio, incorporate several speed intervals; for strength training, do circuits.

2. Follow the new guidelines. The latest word from the experts at the American College of Sports Medicine: For minimum health gains, do moderately intense cardio (hard enough to break a sweat) for at least 30 minutes, five days a week, plus total-body strength training twice weekly. Want to shed pounds? Bump the cardio to an hour.

3. Squeeze in a quickie workout. This total-body circuit-training routine from Joe Dowdell, co-owner of Peak Performance NYC, is perfect for days when you feel pressed for time. Do each exercise for about one minute; complete the circuit two or three times.

Squat (15 to 20 reps)
Lunge (15 reps per side)
Push-up (10 to 15 reps)
Bridge (15 to 20 reps)
Plank pose (hold 30 to 60 seconds)

Next: When You Have a Specific Goal in Mind

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heather_jameson01 wrote:

I used to do squats to get rid of the cellulite I had on my thighs, but didn't really help. However, after years of failures, I managed to banish it in 2 months using coffee grind body wraps done daily, special foods and drinks. To read my full story, go to www.cellulitenomore.net/me

3/11/2013 05:36:29 PM Report Abuse

kfitmom2 wrote:

7/12/2010 05:33:13 PM Report Abuse

STthurs wrote:

I do squats as I take clothes out of the dryer and fold them, as I go down to pick up a item I squat

4/27/2010 07:33:09 AM Report Abuse

dawnerz1 wrote:

th0029- haha I like that!

3/15/2010 03:53:44 PM Report Abuse

th0029 wrote:

when i go to the bathroom to do 5 squats really quick just keep the blood flown and its great for the legs.

12/14/2009 12:18:58 PM Report Abuse