You don’t want to spend long hours at the gym, but you want to get stronger, fitter, leaner, and just plain look good. It’s possible that you’re not getting the most out of your workout time.

1. Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.


2. High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.


3. Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.


4. Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.


5. Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.


6. Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine.


7. Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.


8. Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.


9. One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.


10. Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.


11. Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.


12. Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.


13. Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.


14. Good form. For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form.


15. Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill.


16. Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.

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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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Weight loss on your mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories. Complete it five times in a week, and you are well on your way to burning an extra 3,500 calories — the magic number to lose one pound in a week. Not too difficult, right?

Be sure to warm up for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.Congratulations — you just burned 511 calories! Don't forget to cool down and stretch afterward. Get a photo-free printable version of this workout to take to the gym.























































*Calories burned calculations are based on a 130-pound woman

**RPE = rate of perceived exertion

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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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For full-body toning, choose a move for your upper body, a move for your lower body, and a move for the core; then do 3 sets of each move.

Upper body: Triceps Diesel dips

Sit with legs extended and heels on the floor. Place hands shoulder-width apart behind butt, with wrists below shoulders and fingertips toward butt. Squeeze inner thighs together; press into hands to lift butt off floor. Lift right leg and hold; alternately bend and straighten elbows 15 times. Repeat on opposite side, then with both heels on floor.


Upper body: Patty-cake push-ups

Get into the "up" part of push-up position. Touch left hand to right elbow, then right hand to left elbow. (Working out with a buddy? Face each other and high-five instead.) Next, do a push-up. Do 10 reps.


Lower body: Leg extensions

Stand with feet hip-distance apart and thighs squeezed toward each other. Raise right leg, with knee bent to 90 degrees. Tighten quads and extend leg straight out in front. Do 10 reps, then keep leg extended and pulse it about 2 inches up and down 10 times. Repeat on opposite side.


Lower body: Squat jumps

Stand with feet shoulder-width apart. Push butt back and lower into squat position, with knees behind toes; pulse up and down 3 times. Next, explode off floor and tap feet together in mid-air. Land softly in squat position. Do 10 reps.


Core: Oblique hops

Crouch with palms on floor. Keeping hands anchored, tighten abs and hop feet to the left. Hop back to the middle, then to the right. (To increase the challenge, skip middle and just hop from side to side.) Do 15 reps.


Core: Leg extension crunches

Sit with hands on the floor behind you, palms down and fingers toward butt. Lean back on sitting bones, tighten abs, and raise both legs off floor. Bend knees and crunch legs in toward body; extend legs, then raise them as high as you can. Lower legs toward floor (but don’t touch). Do 15 reps.

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Flybarre's Wall Bridge Series

Lay on your back facing a wall with your feet up against the wall, toes pointed up. Make sure your knees are right over the hips. Press hand down flat on the floor beside you. Slowly lift the pelvis up and down, letting your hips come down about an inch from the floor. Perform this move for about 1 minute, then pulse at the top for 2 minutes, keeping the pelvis up at hip level and feet into the wall.

Flybarre's Inner Thigh Leg Lifts

Lay on your left side, resting your head on your left arm or using your left hand to prop your head up. Bring the right leg across the left, so that the right knee is pointing toward the ceiling. Flex the left foot and lift the leg, taking tiny pulses upward. Make sure you are getting the whole thighbone up off the floor when you lift. Perform this for about 2 minutes on each side.

Flybarre's Rotating Side Plank

Start out in a forearm plank position, then turn your hips so they're stacked on top of each other, facing the left side, with your right forearm on the floor and the left hand on your hip. If you're laying on a mat, make sure your forearm is parallel to the edge of the mat. Pulse the hips toward the ceiling until you start to feel a burning sensation. Then, reach the top hand up and twist the body toward the floor, threading your top hand through the space between you and the floor, while maintaining your side plank position. Return to the starting position and pulse the hips upward, then repeat. After 2 minutes on one side, come back to a center plank and then turn to the other side.

Challenge yourself: When you're in side plank, lift the top leg up so that one leg is higher than the other, suggest Liotta. Stay like this for the duration of the exercise.

The Xtend Barre Passe Press

With one hand, hold onto something for support, such the back of a chair or a countertop. Start in second position with your legs in a wider than hip-width stance and your toes turned out, then bend your knees into a deep plie, trying to get your thighs parallel to the ground. Then, come up to a figure four position, bringing the outside leg up, toe to knee, leg turned out. Keep the outside arm in 'high fifth,' or raised above the head.

Repeat for eight counts, moving from second position plie to figure four, then perform another set of eight with the inside foot in releve, or raised so you are on the ball of your foot. Repeat on the opposite side.

Challenge yourself: Storie suggests after performing the sequence, hold in second position plie, then raise both feet to releve and pulse for three-to-four sets of eight.

The Xtend Barre Back Attitude and Tendu Lift Series

With two hands, hold onto something for support, like the back of a chair or a countertop, and face it. Bring your feet to first position, or heels together, toes turned out, and knees softly bent. Take the left leg back behind you into an attitude position, with the raised leg bent, keeping the leg as parallel to the floor as possible. Extend and bend the raised leg for 8-16 counts, then pulse the leg upward for 8-16 counts, keeping the leg out directly behind you. Finally, move to a curtsy, bringing the working leg behind standing leg, so that the ankles are crossed. Flow back and forth between curtsy and a figure four position for 2 sets of 8 counts. Repeat on the right side.

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The Get-Back-on-Track Workout

The treadmill is the first place many people head when entering (or re-entering) a gym, says Andia Winslow, a personal trainer and sports performance coach at The Sports Center at Chelsea Piers in New York City. "Too often, though, their mind is elsewhere — and speed, incline and overall intensity is far too low to affect major metabolic change," she says. This routine keeps you engaged in the workout while gradually increasing intensity — no texting while trotting here!

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Squats — you love 'em, you hate 'em, or you love to hate 'em. In any case, they are a simple, effective, and versatile move to have in your workout arsenal. Squats work your entire lower body: calves, hamstrings, glutes, quads, and lower back. They help prevent injuries caused by imbalance or overuse, and they also help with your balance. Whether you are new to the squat world or are bored with your normal workout, here are seven squat variations to add to your routine.

Get ready to torch some calories and tone your abs with this 10-minute workout from Jeanette Jenkins, president of The Hollywood Trainer. It's high-energy and fun! Mixing full-body exercises with ab-sculpting moves, Jeanette works your abs from every conceivable angle for a seriously toned midsection. Press play, and get ready to sweat.

 

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5-Minute Abs

    This will get your abdominals burning and make you sweat off those extra inches around your waist. Do this whole routine including the ab workout and the treadmill abs for 3 sets all together. Abs will be 3 sets of 20 making that 1 set of abs and then go to the treadmill routine. You will repeat that all together 1 more times making 2 sets. By the end you would have done 80 ab crunches and 40 minutes of Treadmill abs! Feel the burn!

    Ab Workout

    Crunches 3 sets, 20 reps

    Oblique Crunches 3 sets, 20 reps

    Move to the treadmill

    Treadmill abs

    5 minutes, warm-up, 1.0 incline

    2 minutes, jog, 1.0 incline

    1 minute, sprint, 1.0 incline

    5 minutes, walk, 8 incline

    1 minute, walk, 9 incline

    1 minute, walk, 10 incline

    5 minutes, walk, 8 incline

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Barre classes may make you easy on the eyes, but at $20 or more a pop, they're definitely not easy on the wallet. Rather than take a second job to pay for our latest fitness addiction, we turned to Beverly Hill-based Cardio Barre instructor Stacey Bosworth to get the inside scoop on scoring a long, lean dancer's body in your living room. "This at-home workout is effective because it targets the whole lower body. Cardio Barre is amazing because it is a no-impact workout that allows you to lengthen and strengthen your muscles while burning fat. It will also help increase your flexibility and strength," says Bosworth.

Celebrity devotees, including Dakota Fanning, Neve Campbell, and Heather Morris, can all attest to the fact that Cardio Barre has given them "a lifted tush and leaner, dancer-like legs!" Incorporate these three moves into your regular routine three times a week for maximum results.

Butt Blaster
Come down to the floor on both forearms with your knees bent. Your left hip is directly over your left knee. Your right leg is bent to a 90-degree angle with your foot flexed. Extend your right leg toward the ceiling as if you were pushing the ceiling away from you (see photo above). Bring your right leg down past your left hip and then back up toward the ceiling, keeping your leg parallel to the floor with your kneecap pointing toward the ground and your foot flexed. You are doing a full range of motion, trying to imagine extending your leg all the way through the ceiling.

Keep reading for more barre moves you can do at home!

First Position Plié and Relevé
Use a portable barre, countertop, or sturdy table that is at least hip level. Lightly place both hands on the surface and bring your feet into first position, heels together, toes turned out from the hip socket to the corners. Your feet make a small V shape. Never turn the toes out all the way, because it is hard on the knees. Lift your heels off the floor and press onto the ball of your foot, keeping your ankles strong. Keep your heels lifted the whole time. Straighten the legs and bend them so your knees are over your toes (below), keeping the torso upright and elongated. It should look as if you are sliding up and down a wall. Stretch the legs fully at the top with your heels lifted. Then bend the knees back into a plié.

Grand Battement
Use a portable barre or countertop that is at least hip level or, if you have good balance, just stand in the center of your room. Lift your left arm out to the side if you're holding onto a countertop or barre, or lift both arms out to the side if you are not holding onto any surfaces for support. Brush your right foot off the floor so it's lifted up in front of your body, keeping the leg straight and torso upright (below). The leg is turned out, which means your kneecap will face slightly to the corner. When you bring your leg back down, you can either close the foot into ballet fifth position (both feet turned out and the right heel intersecting with the left big toe) or bring the leg behind you into a slight lunge. Then proceed to brush the foot up from the floor, again maintaining your posture and keeping your leg straight and long. The leg does not have to lift high. It should seem as if the leg floats back up into the air and back down effortlessly.

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