Skip to content

Top Navigation

Health.com Health.com
  • Health Conditions A-Z
  • News
  • Coronavirus
  • Diet & Nutrition
  • Fitness
  • Beauty
  • Mind & Body
  • Lifestyle
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Subscribe
Pin FB

Explore Health.com

Health.com Health.com
  • Explore

    Explore

    • Is Your Doctor Gaslighting You? Here's What to Do

      How to handle a physician who doubts or dismisses your symptoms. Read More Next
    • 9 Signs It's More Serious Than the Common Cold

      Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Read More Next
    • How Your Period Changes During Your 20s, 30s, and 40s

      From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Read More Next
  • Health Conditions A-Z

    Health Conditions A-Z

    See All Health Conditions A-Z

    12 Anxiety Symptoms That Might Point to a Disorder

    The symptoms of anxiety can be hard to detect. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder.
    • Allergies
    • Anxiety
    • Birth Control
    • Breast Cancer
    • Coronavirus
    • Chronic Pain
    • Cold, Flu, and Sinus
    • Depression
    • Digestive Health
    • Diabetes (Type 2)
    • Eczema
    • Eye Health
    • Fibromyalgia
    • Heart Disease
    • Headaches and Migraines
    • Oral Health
    • Pregnancy
    • Psoriasis
    • Sexual Health
    • Skin Conditions
    • Sleep
    • Thyroid
  • News

    News

    See All News

    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    "I'm petrified," the actress said when she shared the news that her breast cancer came back. Here's why a stage 4 breast cancer diagnosis can be so frightening.
    • Celebrities
  • Coronavirus
  • Diet & Nutrition

    Diet & Nutrition

    The Best (and Worst) Diets of 2020, According to Experts

    FYI: The keto diet isĀ not number one.
    • Food
    • Nutrition
    • Vitamins and Supplements
    • Groceries
    • Restaurants
    • Diets
    • Keto Diet
    • Mediterranean Diet
    • Whole30
    • Recipes
  • Fitness

    Fitness

    See All Fitness

    10 Moves for a Cardio Workout at Home—No Equipment Required

    Stay in your living room and still spike your heart rate.
    • Cardio Workouts
    • Strength Training
    • Yoga
    • Ab Workouts
    • Arm Workouts
    • Leg Workouts
    • Butt Workouts
    • Fitness Gear
  • Beauty

    Beauty

    See All Beauty

    These 13 Women Prove Every Body Is a Bikini Body

    We're loving their inspirational, body-positive messages.
    • Skincare
    • Makeup
    • Hair
    • Nails
  • Mind & Body

    Mind & Body

    See All Mind & Body

    Why Do People Lie? We Asked an Expert

    Here's the truth about lying.
    • Body Positivity
    • Self-Care
    • Misdiagnosed
    • Invisible Illness
    • LGBTQ+ Health
    • Health Diversity and Inclusion
    • Resolution Reboot
    • Wellness Warriors
  • Lifestyle

    Lifestyle

    20 Things You Should Throw Away for Better Health

    Clean out expired products and clutter to make way for a healthier you.
    • Healthy Home
    • Pets
    • Family
    • Relationships
    • Style
    • Holidays
    • Sex
    • Gifts
    • Money
    • Tech
    • Medicare
    • Best Life Now
    • Health Reviews
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Sweepstakes

Follow Us

  1. Home Chevron Right
  2. Fitness Chevron Right
  3. Look 10 Years Thinner With This Workout

Look 10 Years Thinner With This Workout

Updated March 02, 2021
Skip gallery slides
Save Pin
Credit: David Martinez
This high-intensity combo of strength and cardio moves burns calories and builds muscle fast.
Start Slideshow

1 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Build muscle fast

Credit: David Martinez

Follow this simple 20-minute routine five times a week, for three weeks. It alternates high-intensity cardio-and-strength moves to maximize calorie afterburn with more restful strength-only exercises that help boost your metabolism.

Do it straight through (don't rest in between exercises). Not feeling challenged? Just add weight or increase your reps.

1 of 12

Advertisement
Advertisement

2 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Step-ups

Credit: David Martinez

For glutes, hamstrings, quads

Step up onto a low bench or stair with right foot, then bring up left foot. Step back down, right foot first. Do 20 reps; then repeat, starting with left foot.

2 of 12

3 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Classic Push-Ups

Credit: David Martinez

For triceps, shoulders, chest

Place hands shoulder-width apart on floor, then walk feet back until body is in a straight line. Without sagging, slowly bend arms and lower chest. When elbows form right angles, push back up to starting position. Do 30 reps.

3 of 12

Advertisement

4 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Lunge Curls

Credit: David Martinez

For glutes, hamstrings, quads, biceps

Holding a 5- to 8-pound dumbbell in each hand, stand with feet together and arms at sides. Step forward with left foot and lower right knee toward floor (don't let left knee go beyond your ankle). At the same time, curl weights toward shoulders. Return to starting position and repeat with right foot. Do 20 reps per leg.

4 of 12

5 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Squeeze Crunches

Credit: David Martinez

For hamstrings, glutes, abs

Lie on back with hands by ears and elbows pointing out. Place a small pillow behind knees, squeeze, and bring knees in toward chest. Continue to squeeze the pillow as you raise shoulder blades off the floor, moving nose toward knees. Hold for a beat, then return to starting position. Do 30 reps.

5 of 12

6 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Squat Presses

Credit: David Martinez

For glutes, hamstrings, quads, shoulders, core

Holding 3- to 5-pound dumbbells beside shoulders, stand with feet twice shoulder-width apart. Keep back straight as you squat until thighs are almost parallel to the floor; push through heels and press weights up as you return to standing. Do 30 reps.

6 of 12

Advertisement
Advertisement
Advertisement

7 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Rows

Credit: David Martinez

For back, biceps

Holding 5- to 8-pound dumbbells by your sides, stand with feet shoulder-width apart and back about a foot from the wall. Press butt against the wall for support, then bend at the knees and waist so torso and thighs form a right angle. Keeping head up and back straight, draw elbows straight back and up, bringing weights up to touch torso. Pause, then lower weights. Do 30 reps.

7 of 12

8 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Squat Raises

Credit: David Martinez

For quads, glutes, hamstrings, shoulders

Stand with feet shoulder-width apart, holding 3- to 5-pound dumbbells by your sides. Keeping back straight, squat until thighs are nearly parallel to the floor, then push off balls of feet to rise back to standing as you raise dumbbells out to sides until parallel with shoulders. Return to starting position. Do 30 reps.

8 of 12

9 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Squeeze Side Crunches

Credit: David Martinez

For hamstrings, abs

Lie on back with hands by ears and elbows pointing out. Place a small pillow behind knees, squeeze, and bring knees toward chest. Continue to squeeze the pillow as you move left elbow toward right knee, lifting left shoulder blade. Hold for a beat, then lower back down. Repeat on opposite side. Do 15 reps per side.

9 of 12

Advertisement
Advertisement
Advertisement

10 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Door Squats

Credit: David Martinez

For glutes, quads

Stand with feet shoulder-width apart, one on either side of front edge of an open door. Grasp a towel looped around both doorknobs, extend arms, and lean back. Keep back straight. Bend knees and lower butt toward floor. Pause, tighten butt muscles and rise back up. When legs straighten, thrust pelvis forward, squeezing butt muscles again. Do 30 reps.

10 of 12

11 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Bench Dips

Credit: David Martinez

For triceps, shoulders, chest

Sit on bench edge with hands on either side of butt. Slide butt off and extend legs until straight. Keeping torso upright, bend elbows as you lower butt toward floor. When upper arms are nearly parallel to floor, push back up to starting position. Do 20 reps.

11 of 12

12 of 12

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Calf Raises

Credit: David Martinez

For calves

Stand with toes on the edge of a step. Lower heels, then rise up onto toes. Squeeze calves for a second at the top of motion, then slowly return heels to starting position. Do 30 reps.

12 of 12

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 12 Build muscle fast
2 of 12 Step-ups
3 of 12 Classic Push-Ups
4 of 12 Lunge Curls
5 of 12 Squeeze Crunches
6 of 12 Squat Presses
7 of 12 Rows
8 of 12 Squat Raises
9 of 12 Squeeze Side Crunches
10 of 12 Door Squats
11 of 12 Bench Dips
12 of 12 Calf Raises

Share options

Facebook Tweet Mail Email iphone Send Text Message

Login

Health.com

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Contact us
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Sitemap

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en EspaƱol this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Health.com is part of the Meredith Health Group. © Copyright 2021 Meredith Corporation. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.health.com

View image

Look 10 Years Thinner With This Workout
this link is to an external site that may or may not meet accessibility guidelines.