Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body in just 20 minutes with this multi-tasking routine that s effective, efficient, and fun! This circuit-training program is a series of one-minute strength-training exercises, which you perform back-to-back with little rest in between. The strength training builds muscle, meaning you ll burn more fat, even when you re not exercising. Moving quickly from one exercise to the next keeps your heart rate up, making this a cardio calorie blaster. We ve also mixed in a few yoga poses to stretch your muscles and help you build flexibility. Research has shown that when exercisers did a circuit workout for just 20 minutes, 3 days a week, they improved their fitness levels by up to 1 percent. That s about the same cardiovascular boost another group of exercisers got when they jogged 30 minutes, 3 days a week. Plus, the constant switch-up of moves in a circuit makes your workout more fun! WORKOUT AT A GLANCE THE PLAN: The exercises are bunched into groups of three followed by a stretch. Perform each move for 60 seconds, doing as many repetitions as possible. (It helps to have a clock with a second hand or timer nearby.) Rest no more than 15 seconds between exercises to keep the cardio pace going. Cycle through all four of the circuits for a complete head-to-toe workout. Always warm up with 5 minutes of moderate exercise, such as walking or stationary cycling before you start. Then cool down with 5 minutes of easy activity such as a slower-paced walk, when you re done. For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week. EQUIPMENT: You can use lighter weights and perform more reps or heavier weights and perform fewer, slower reps, so long as you maintain good form and challenge yourself. The effort should feel tough during the final 10 to 15 seconds. To avoid injury, allow 3 seconds to lift and 3 seconds to lower with each rep. For upper body exercises, use 5-10 pound weights or 10-15 pound weights. For lower body moves, use 10-15 pound or 15-20 pound weights. These are just guidelines, though, so work at your appropriate level. QUICK TIP: Start by going through each circuit once. It ll still take less than an hour, and you ll get even more muscle-toning, calorie-blasting benefits. When you feel ready for a bigger challenge, go through all four circuits twice. PREVENTION.COM 1
CIRCUIT 1: Twisting Crunch: Sit on an exercise ball (if you don t have one the floor is fine), with your feet on the floor, shoulder-width apart. Place your fingertips lightly behind your head. Lean back (the ball will roll slightly forward) so your rear and the small of your back are pressing against the ball. Using your abs, lift your shoulders up and forward, twisting your right shoulder toward your left side as you lift. Pause, then lower. Repeat, alternating sides, for a total of Dumbbell Squat: Stand with your back to a chair and your feet about shoulder-width apart. Hold the dumbbells at your shoulders, palms facing in. Keeping your back straight, bend at the knees and hips as though you are sitting down. Don t let your knees move forward beyond your toes. Stop just shy of touching the chair, then stand back up. Repeat for Chest Press: Lie on the floor with feet flat on the ground, knees bent. Hold the dumbbells end to end just above chest height; your elbows should be pointing out. Press the dumbbells straight up, extending your arms. Hold, then lower. Repeat for Stretch: Cobra: Lie facedown with your feet together, your toes pointed, and your hands on the floor, palms down just in front of your shoulders. Pressing your hands into the floor, gently straighten your arms, lifting your upper body off the floor as far as comfortably possible. If you feel any strain in your back, alter the pose so that you keep your elbows bent and your forearms on the floor. Hold for 15 seconds. Start with a snack. Exercising on empty won t help you burn more calories. In fact, you won t perform as well and can t lift as much weight when you re not well fueled. If it s been more than 2 to 3 hours since your last meal, eat a small snack like a banana about 30 minutes before lifting. Just be sure to compensate for these additional calories (that s 110 for a medium size banana) by cutting back a little at a later meal. PREVENTION.COM 2
CIRCUIT 2: Reverse Curl: Lie with your arms at your sides, your palms down. Bend your hips and knees so that your legs are over your midsection and relaxed. Slowly contract your abdominal muscles, lifting your hips 2 to 4 inches off the floor. Hold, then slowly lower. Repeat for Biceps Curl: Stand with your feet shoulder-width apart, holding dumbbells at your sides. Bending your elbows and turning your wrists upward, lift the dumbbells towards your shoulders. Don t move your upper arms. Stop when the dumbbells are at chest height, palms facing your body. Pause, then lower. Repeat for Step Up: Stand facing the bottom step of a stairwell, holding dumbbells at your sides. Place your right foot on the step, and lift yourself up. Tap your left foot on the top of the step, slowly lower your left foot to the floor, then step off with your right foot. Repeat, alternating feet for Stretch: Child s Pose: Kneel with legs zipped together, toes pointing behind you. Lower your hips and sit back on your heels and lower your chest to your thighs. Stretch your arms overhead, and rest your palms and forehead on the floor (or as close as comfortable). Hold for 15 seconds. Switch it up! Keep the workout fresh and interesting by changing the order of the circuits whenever it feels too familiar. Start one week with circuit 1, the next week, group 2, and so on. PREVENTION.COM 3
CIRCUIT 3: Chest Lift: Lie facedown on the floor with your hands under your chin. Lift your head, chest, and arms about 5 to 6 inches off the floor. Hold, then lower. Repeat for Lunge: Standing with your feet together, hold dumbbells down at your sides, palms facing in. Take one big step forward with your left leg. Plant your left foot, then slowly lower your right knee toward the floor. Your left knee should be at a 90-degree angle and your back straight. Press into your left foot, and push yourself back up to the starting position. Repeat, alternating legs, for a total of Dip: Sit on the edge of a sturdy chair, hands grasping the seat on either side of your rear. Walk your feet out slightly, and inch your butt off the chair. Keeping your shoulders down and your back straight, bend your elbows back, and lower your butt toward the floor as comfortably as possible. Repeat for Stretch: Downward Dog: Come to the floor on your hands and knees, feet flexed. Press your hands and feet into the floor, raising your hips toward the ceiling, making your body an upside-down V. Straighten the arms. Keep lifting your tailbone toward the ceiling as you lower your heels to the floor as far as comfortably possible. Hold for 15 seconds. Keep It Fun! Form a circuit circle. Invite a friend or two to work out with you. Each person starts at a different point in the circuit; every 60 seconds, shout Switch! and move to the next exercise. PREVENTION.COM 4
CIRCUIT 4: Calf Raise: Stand with your feet about hip-width apart, holding dumbbells at your sides. Slowly rise up onto your toes while keeping your torso and legs straight. Hold, then lower. Repeat for Back Fly: Sit in a chair with your feet flat on the floor and about hip-width apart. Hold a dumbbell in each hand so the weights are about chest level and about 12 inches from your body. Your palms should be facing each other and your elbows slightly bent as if you were holding a beach ball. Bend forward from the hips about 3 to 5 inches. Keeping your back straight, squeeze your shoulder blades together, and pull your elbows back as far as comfortably possible. Pause, then return to start. Repeat for Overhead Press: Sit in a chair with your feet flat on the floor. Hold dumbbells up at shoulder height, your palms facing your ears. Press the dumbbells straight overhead, without locking your elbows. Hold, then lower. Repeat for Stretch: Warrior: Stand tall with your feet about hip-width apart. Take a giant step forward with your right foot, bending the knee. Be sure your knee doesn t jut out over your toes. Turn your left foot to the side, so your left arch faces the heel of your right foot. Raise your arms over your head, your palms slightly facing each other, lifting your chin slightly. Hold for 15 seconds, then switch sides. Rock Out! Because it s rhythmic and consistent, circuit training is even more fun with music. Pick one with a steady groove that will keep you humming along. Anything R&B works well. Or download one of Prevention s exclusive mp3 workout mixes at prevention.com/workoutmusic-playlist. For more workouts, visit prevention.com/fitness PREVENTION.COM 5