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No gym? No problem. All you really need to get super-fit is your own body—it provides enough resistance to sculpt a lean, sexy physique.
By Kristen Dold /
PhotograPh by chris shiPman
Tone Up Anytime, Anywhere!
Women’s Health Workout
Stand with your feet hip-width apart and your hands on your hips (a). Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees (b). Push back to the starting position and repeat with your left leg. That’s one rep.
The secret to scoring a slim and sexy body sans equipment? Engage as many muscles as possible while quickly moving from one exercise to the next to keep your heart rate high. In this body-weight circuit created by Raphael Verela, owner of the Circuit Works studios in Venice and Brentwood, California, you’ll do a resistance exercise followed immediately by a high-energy cardio move that works the same muscle group. “We call it the zigzag method,” he says. “It effectively increases lean muscle mass and decreases body fat by engaging more muscle fibers and burning tons of calories in a short amount of time.” These no-gym-required fat burners—paired in supersets (two moves done back-to-back without resting in between)—will get you into killer condition fast. Do this total-body routine on three nonconsecutive days a week: Start with the move on the front of the first card, and do as many reps as you can in 60 seconds. Then flip the card over and perform the second part of the superset— again, as many reps as you can do in 60 seconds. Move on to the second card, and continue this pattern until you’ve finished all four cards. That’s one circuit. Rest for a minute or two (or challenge yourself by taking a shorter break), then repeat for a total of two or three circuits.
Women’s Health Workout
Your head should stay in the same position from start to finish.
Get into a pushup position with your feet hip-width apart and your hands slightly outside your shoulders (a). Your body should form a straight line from head to heels. Lower your body until your chest nearly touches the floor (b). Pause, then push back to the starting position as quickly as possible. That’s one rep.
Women’s Health Workout
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips (a). Push your hips back and lower your body until your thighs are parallel to the floor (b). Pause, then slowly push yourself back to the starting position. That’s one rep.
Start in a pushup position with your body in a straight line from your head to your heels. Keeping your arms straight and core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T; your right foot should now be on top of your left. Pause for three seconds, then return to the starting position and repeat on the other side. That’s one rep.
To help maintain your balance, follow your arm with your eyes as you raise it overhead.
Women’s Health Workout Quick tip
w o m e n ’ s h e a lt h
3 Lock It Up Start with a soft bend in your knees. rise halfway. then explosively jump as high as you can (c). Do a pushup each time you return to center in the T stabilization exercise. With your arms at your sides. Slowly rotate your torso to the right (b). pause. superset four Seated Rotation Women’s Health Workout 4 Go Doubles Sit on the floor with your legs in front of you. Get more time-saving. says Hannah Davis. Try it during lunges or squats. a b c 2 w o m e n ’ s h e a lt h / womenshealthmag. Quickly reverse the motion to return to start. then simultaneously raise your arms out to the sides and over your head. forcing your core to work extra hard. in one motion. lean back at a 45-degree angle and extend your arms straight in front of your chest. knees bent. Quick tip Women’s Health Workout Performing the toughest part of a move twice in one rep can boost your calorie burn. Without pausing. continue alternating. a b When doing a move. 1 Stay off the Ground Women’s Health Workout a c superset two Bend and Thrust Women’s Health Workout Quick tip Keep your core tight throughout the entire movement. a certified personal trainer in Lincoln. or raise an arm to shoulder level during a plank. Nebraska. Lift one foot slightly off the ground when doing pushups. go into a squat. you’ll engage more muscles to support yourself. and heels lifted a few inches into the air. b GET TONED IN LESS TIME Use these four tips to give any body-weight move a boost. Maryland. quickly reverse the movement.superset one Squat Jump Stand with your feet hip-width apart. then jump both feet back so you’re in a pushup position with your back straight (c). That’s one rep. When doing a squat jump. palms together (a). or add a calf raise to your plié squats. and jump your feet out so they are slightly more than shoulderwidth apart (b). says Stephen Holt. stand with your feet hipwidth apart (a). 2 Add a Mini Rep a b c superset three Jumping Jacks Stand with your feet a few inches apart and your arms at your sides (a). a personal trainer in New York City. bend your knees and place your hands on the floor on either side of your legs (b). says Davis. You’ll raise your body’s center of gravity and remove some stability from your lats. The fewer points of contact your body has with the floor. Customize Your Workout! > Log your sweat sessions and get a personalized eating plan at Womens HealthMag.com/PersonalTrainer. lightly touch your fingers behind your ears and extend your elbows to the sides (a). a certified strength and conditioning specialist in Timonium. musclerecruiting bang for your buck by combining two moves into one. then lower back into the full squat before jumping into the air. the more challenging it is to stabilize your weight. Land softly on the balls of your feet and immediately lower into your next squat. bend your knees (b). repeat. In each case.com . toes forward. then rotate to the left (c). says Ed Scow. Your body has to recruit even more muscle fibers to do the extra movement with proper form. interlace your fingers behind your head and pull your elbows back.