Time it takes: 10 minutes. Set a timer for one minute, repeat the first move until the bell rings, then reset the timer and do the next move for a minute, and then the next. Continue until you’ve exercised for 10 minutes. If you have 20 minutes to spare, add a second sequence (see below). String all three together for a 30-minute, full-body workout.
How often: Do at least one sequence every day. A few times a week, combine two or three sequences for a longer workout, or do two or three separate 10-minute sessions over the course of a day. To keep your heart rate up, rest for no more than 20 seconds between exercises.
See results: You will feel stronger after one week, and notice tighter muscle tone in six weeks.
Complementary workouts: Do at least 30 minutes of cardio exercise, such as walking or jumping rope, three to five times a week.
And here it goes ...
Works core and shoulders
Place a folded towel on the floor, and assume the plank position by resting your weight equally on your toes and hands, with your arms straight, your hands shoulder-width apart and your back straight. Place your left hand on the towel.
Pulling in your abs and keeping your back raised, trace a circle on the floor with your left hand. Switch sides. Repeat until one minute has passed.
Works the chest and shoulders
Stand facing a pole or beam, and wrap a towel around it. Holding both ends in your right hand, and a 3- to 5-pound dumbbell in your left hand, raise the towel to shoulder height. Then raise the dumbbell to meet the towel.
Pulling on the towel as you squat, turn to the left and extend your left arm. Return to start and repeat. Don’t switch sides until the next one-minute set.
Don’t rotate your hips. Keep them aligned with your knees so you don’t overextend your arm.
Works the shoulders and triceps
Start in a crabwalk position: Sit on the floor, then lift your hips so your weight is on your hands and feet. Point your fingers toward your heels
Keeping your hips lifted, bend your elbows slightly. Hold for 30 seconds. Return to start. Repeat.
By Andrea Metcalf