Can you spare five minutes? Of course you can. This workout is just five basic exercises, 20 reps of each, done three times a day. Pick three times that work for you such as before getting in the shower in the morning, right before eating lunch at noon, and before hopping into bed at night. That's all, and you'll soon notice a difference in strength in your entire body.

1. Push-Ups

• Come into plank position with your arms and legs straight, shoulders above the wrists. If this is too difficult, do this exercise with your knees on the floor.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms.
• This counts as one rep. Complete 20.

2. Superman Lifts

• Lie facedown on your stomach with the arms and legs extended. Keep your neck in a neutral position.
• Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — your back arches and the arms and legs lift several inches off the floor.
• Hold for two seconds, and lower back down to complete one.
• Do a set of 20.

3. Ab Pass

• Grab a block, and roll onto your back. If you don't have a block, use your shoe, or use nothing at all. Engage your core, and actively press your spine toward the floor.
• Place the block between your feet, and on an exhale, slowly and simultaneously lower your hands and feet toward the floor, making sure your back is flush with the floor the entire time. If you find this is too difficult, bend your knees slightly.
• Stop once your hands and feet are a few inches from the ground, then inhale as you slowly raise them back up, reaching for the block.
• Grab the block with your hands, flex your feet, and lower your hands and feet again until they are a few inches from the floor.
• Rise back up, and pass the block to your feet. This counts as one rep.
• Complete 10 reps (which means lowering the legs 20 times).

4. Side Plank Leg Lifts

• Start in a side plank position with the right hand and outside edge of the right foot pressing into the floor, flexed feet stacked.
• Either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, slowly lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
• Do 10 reps on each side for a total of 20 reps.

5. Sumo Squats

• Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced, and exhale to bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
• Inhale to rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep. Complete 20.
• For an added punch, do 20 pulses in the lowered position.

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No one messes with your perfect 72-minute routine that allows just enough time for cardio, strength training, stretching, and a quick shower, so when you can't carve out that chunk of time, forgoing exercise seems like a no-brainer. But short workouts have their place too, so even if you only have 15 minutes to spare, here are three reasons to slip on your sneaks and go for it.

1. There are still calories to be burned: Focus on fast-paced movement like jumping rope, walking up and down stairs, or bike riding for 15 minutes, and you'll burn between 120 and 165 calories. Can't say that for sitting on your tush. And those calories add up! Burning 135 calories on a 15-minute run might not seem like much, but if you squeeze it in five times a week, that's 675 calories more burned than if you decided to skip out.


2. You'll reap the health benefits: Before you get so tense at the office that you want to hurl your computer, why not take a 15-minute break? Aside from reducing stress and boosting your mood, getting your blood flowing also gives you energy, can prevent depression and relieve headaches, can help you sleep better, and clears your mind. It doesn't take much time for those endorphins to start flowing, and even a miniworkout will have you feeling better. Plus, studies show that 15 minutes a day can add three years to your life.


3. It keeps you on the right path: I'm sure you've heard the saying, "One healthy choice leads to another." When you get in the habit of exercising every single day, no matter how much time you can devote, you're more likely to stick with it and do longer workouts when you do have the time. Likewise, if you get in the habit of skipping, it's even harder to get the motivation to slip on that sports bra. Your mind and body will appreciate the consistency, not the excuses, so whether you have 15 or 50 minutes, it's all worth it.

If you're not sure what to do for your short workout, try this 15-minute routine. Or follow one of these 10-minute cardio workout videos and finish with five minutes of stretching.

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Grab a set of dumbbells and get sleek, toned arms and shoulders with these easy but effective exercises. This routine was designed to help you reach your fitness goals by squeezing in short burst of exercise throughout your day. You can do it alone or combine it with other targeted toning plans to build your own complete strength session.

How it works: Do 1 set of each exercise back to back, with little to no rest between moves. The complete circuit should take about five minutes, but you can repeat 1 or 2 more times if your schedule allows.

You'll need: A set of dumbbells (3 to 15 pounds, depending on level) and a mat (optional).

Overhead Press

Reps: 20

Stand with feet wide, knees soft, holding dumbbells with arms in a goal post position (elbows open to sides at shoulder level). Brace abs into spine and extend arms straight overhead. Slowly lower elbows to return to start. Do 20 reps.


Triceps Chop

Reps: 20

Stand with feet wide, knees soft, holding dumbbells with both hands in front of hips. Engage abs and bring arms overhead, stopping with arms slightly in front of head.

Bend elbows and lower weights behind head all the way down to shoulders (avoid letting elbows open out to the side and relax neck). Extend arms back up and then chop arms down toward hips. Immediately raise arms back overhead to return to start (use abdominal muscles to keep torso steady as arms raise and lower). Do 20 reps.


Inverted Curl to Front Press

Reps: 20

Stand with feet hip width, holding dumbbells in front of thighs, palms facing in. Bend elbows by sides and curl weights up. Rotate so that with palms face the floor as you extend arms straight out in front of shoulders. Bend elbows back in by sides and lower to start. Do 20 reps.


Rear Fly to Press Back

Reps: 10 per side

Begin in a split stance with right foot forward, right knee bent and left leg straight, holding dumbbells. Keeping spine naturally straight, hinge forward from hips about 45 degrees, arms reaching down to the floor (palms should face thighs). Raise arms to sides of shoulders, squeezing shoulder blades down and together during the movement (the ends of the weights should face up). Slowly lower arms.

Next, press arms back by hips, with palms still facing up. Lower arms. That’s one rep. Do 10 reps and then repeat on opposite side.


Diamond-Leg Pushups

Reps: 20

Start in a modified pushup position, with knees turned out to the sides, feet pressed together, and hands shoulder width. Brace abs in tight and, keeping spine naturally straight, bend elbows in by sides and lower torso to the floor, stopping a few inches above the ground. Quickly press back up.

Try up to 20 reps in a row, resting when necessary to maintain good form.

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Here are the top seven fat-and-calorie burners, from Los Angeles–based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway. Try any one of these, and you'll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.

Inline skating
Burns 425 calories in 30 minutes

Skating is numero uno on our list when it comes to blasting fat and calories. The big burn stems from the side-to-side movement of your thigh and butt muscles.

And your core gets involved in a big way to keep you balanced. What's more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. (Don’t forget your helmet, wrist guards, and knee and elbow pads.)

Boost the burn: Alternate one minute of hard skating with one minute of medium-paced strokes.


Running
Burns 374 calories in 30 minutes

The typical runner's shape is sleek and lean, and there's a reason for that: The major running muscles—legs, butt, core—happen to be the biggest calorie-and-fat-burning muscles in your body. To get the most out of each stride, swing your arms close to your body, don't lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.

Boost the burn: Alternate fast and slow intervals, or take to the hills.


Jumping rope
Burns 340 calories in 30 minutes

You knew this workout had to be high on the list. After all, it’s one of pro boxers' favorite ways to train. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.

Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.


Hula hooping
Burns 300 calories in 30 minutes

Marisa Tomei and Beyoncé hoop to keep their bodies beautiful. To do it yourself, grab an adult-sized hoop (they're larger and heavier than kids' hoops, making them easier to spin); you'll know you have the right size if it reaches your chest when you stand it up in front of you. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don't worry if you're less than perfect at first; you'll still knock off major calories, plus get better every time you spin.

Boost the burn: Check out our fun workout for hula how-tos and advanced moves.


Tennis
Burns 272 calories in 30 minutes

Don't think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots—then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.

Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. "Having a goal will make you work harder to reach it," Braganza says.


Dancing
Burns 221 calories in 30 minutes

This may not be the biggest calorie-burner in the bunch, but it's still an excellent—and fun!—metabolism booster. (Just look at Kelly Osbourne, who jump-started her amazing 42-pound loss on Dancing with the Stars.) The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don't rest between songs. Try Braganza's favorite trick: Download a workout's worth of your favorite tunes. Begin with an upbeat inspirational song (think "Just Dance" by Lady Gaga), then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down.

Boost the burn: Use your arms! Raise them in the air and move them to the beat.


Walking vigorously
Burns 170 calories in 30 minutes

That's right, walking actually made our list. Full disclosure, though: A leisurely stroll with a friend won’t cut it. You should be walking briskly enough that it's difficult to keep up a steady conversation. To get the most from your biggest calorie-burning muscles—legs, butt, and core—take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes.

Boost the burn: Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging).

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The snow has finally melted, but are you ready to embrace your favorite short shorts? If a newfound muffin top is making you wary of ditching your cozy Winter layers, rest assured, there are plenty of ways to whittle away those extra pounds without hitting the gym seven days a week.

"Muffin tops are a problem spot for everyone who overeats," says celebrity trainer Barry Jay, founder of Barry's Bootcamp, the bicoastal workout that's attracted everyone from Katie Holmes to Alanis Morissette to Kim Kardashian. "That part of our body catches excess easily, and it seems like it's the last to change."

To reverse the damage you did this Winter, try asking a doctor or nutritionist how many calories you should be eating for your age, height, and ideal body weight. "Cardio helps, but food is 85 percent of the results we see," says Jay.

Once your diet is back on track, add these three waist-whittling moves to your regular workout once a week to keep love handles at bay.

Side Bends

• Stand with your feet hip-distance apart, arms at your sides.
• As you reach down towards your toes with one arm, lift the other one up towards your waist, placing your hand on your hip.
• Alternate sides with one arm up, one arm down.
• Do 100 reps.

Standing Twists

• Place your hands behind your head, elbows out wide and knees slightly bent. Isolate your core making sure your hips don't move.
• Twist to one side then the other alternating sides.
• Do 100 reps.

Jack Knives

• Lay on the floor or a bench with your legs straight out, arms stretched above your head, toes pointed towards the ceiling.
• Raise your arms towards your toes as you raise your legs to a 45- to 90-degree angle, keeping your shoulders off the floor (above). You should bring your arms way up over your belly button so your body looks just like a jack knife.
• Then return back to the floor or bench with your legs and arms stretched out.
• Do 40 reps.

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Stop muffin top, nip hips, and trim thighs! This Pilates and plyometric routine will tones every trouble zone.

1 minute each exercise for 3 sets

Skaters

Sweep your right leg behind your left leg bending your left knee until it’s at a 90 degree angle. Swing your left arm out to your right side. Leap to the left a few feet and sweep your left leg behind your right leg bending your right knee until it’s at a 90 degree angle. Repeat

Jump Squats

Feet shoulder width part and hands in front of you. Squat down to a 90 degree angle and swing your arms behind you at the same time. Leap off the ground reaching your arms up to the sky. Drop back down to your feet quietly and repeat.

Boat Pose

Sitting on your bottom lean back and bend your knees, elevating your legs off the floor. Lean back until your abdominal engage and you feel them holding you in place. With hands by your knees, palms facing inward slowly straighten out your legs return to your first position sitting on your bottom leaning back. Repeat

Side plank with lift and twist
lay in a side plank position with your hip on the floor. Lift your hip off the floor with your abdominal muscle until your hip is as high as you can reach. With your top arm reaching through towards your tummy and then bring it back up in front of you and reach to the sky. Lower your hip back down to the floor and repeat for 1 minute on each side.

Walking Push-ups

In a push-up position on your knees or toes with arms shoulder width apart drop your chest down to your elbow height. Lift yourself back up and then step your hands out to the right repeating a push-up. Step your hands out to the left and repeat a push-up. Keep alternating side to side.

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It's true, in five minutes and five moves, you can tone your entire body. Perfect for those traveling over the holidays, these exercises don't require equipment and can be done anywhere. Set the stopwatch on your phone, and get ready to feel the burn. Time is tickin'!

Arms: One-Legged Push-Up

• Start on your hands and knees.
• Extend your left leg behind you so it's parallel with the floor. Engage your abs.
• With your leg extended, bend your elbows lowering your torso toward the floor while keeping your left heel in line with your left hip. Straighten your elbows to push yourself away from the floor.
• Repeat for a total of 30 seconds then lift your right leg for another 30 seconds.

Backside: Standing Booty Kicks

• Stand tall, and place your hands on your hips.
• Put all the weight in your left leg, keep both legs straight, and lift your right leg directly behind you. Let your glutes do all the work. Keep your right foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
• Then lower your right leg so it's parallel with your left, but don't let it touch the ground. Then lift it back up behind you.
• Repeat this move for 30 seconds at a moderate pace. Then lift your left leg, and repeat the same movement for another 30 seconds.

Abs: V-Sits

• Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them so they are at about a 45-degree angle. Lift your head so your shoulders are off the floor as well.
• When ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Lower back down to the floor so your legs are straight out and your back is on the floor but not your head, shoulders, or legs.
• Repeat for one minute. Keep your abs engaged as you perform this move instead of relying on gravity; if it gets too hard, then keep your knees bent as you lower down.

Legs: Wide Squat

• To start, keep your hands clasped in front of your chest as shown. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
• Bend your knees and elbows, keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms.
• Repeat this movement for one minute.

Obliques: Twisting Side Elbow Plank

• Come into an elbow plank on your right side, with your feet stacked one on top of the other. Rest your weight on your right elbow with your fingers reaching away from your body, palm down.
• Place your left arm behind your head, and inhale to prepare.
• Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
• Return to starting position, and repeat for 30 seconds. Switch sides and repeat the motion for another 30 seconds.

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