Total Body Makeover Workout
This is the moment to get real
Love your shape—starting right now—with this five-week plan that gets you strong, toned and thoroughly thin (15 pounds down in just 5 weeks).
Whether you want to tone up after an indulgent vacation or finally drop that 10, 20, even 50 pounds, we've got the plan that will truly transform your body. We built this simple slim-down around the three key strategies that actually lead to weight loss.
You’re spelling out your goals
You’re burning maximum fat...
...and building calorie-blasting muscle. Workouts that combine cardio and strength burn more calories per minute than other methods, so we created a metabolism-boosting routine to get you fast results. Bonus: The more muscle you build, the more calories you’ll continue to torch throughout the day.
You’re eating hunger-stopping foods
Find those kind of bites here: 5 Weeks to Your Best Body Ever: What to Eat
Put these secrets together, and you can shed pounds fast—and build the kind of muscle that helps you keep it off for good.
Best body secret: Put it in writing!
"People who write this down—and read it daily—are significantly more successful than those who don’t," she says. "Read your list every morning, because you never know what you day is going to be like, and pull it out at your most vulnerable moments, too."
Best body secret: Burn fat and build muscle!
In fact, a new study confirms that circuits incinerate more calories per minute than other methodsand burning off excess fat is the key to getting slim. Plus, when you add strength, you create muscle that continuously burns fat and calories.
Cardio: Side squat hop and reach
Start standing with feet together and arms by your sides. Step your left foot out to the side, and come down into a low squat with feet slightly wider than hip-distance apart. Touch the floor with your right fingertips or hand, then press back up and step your left foot back in. Immediately repeat on the opposite side; continue alternating for 1 minute.
Strength: Reach out and pull
Cardio: Jump rope
Strength: Punch and twist
Pull your left arm in, twisting your torso to the left while pressing into the ball with your bent left elbow; at the same time, punch the weight up with your right arm. Return to previous position. Do 12–15 reps; switch sides and repeat.
Cardio: X-Jack jump
Watch the video: X Jack Jump
Strength: Diagonal row to single arm shoulder press
On the return, straighten both legs, and pivot your right foot back to original position while simultaneously bending your elbow to bring the weight up to your right shoulder, palm forward; extend your arm to press it up. Return to starting position; that’s 1 rep; do 12–15 reps, then switch sides and repeat.
Cardio: Roll the ball shuffle
Strength: Single leg stability ball roll and triceps extension
Bending your right knee slightly, hinge forward at the waist to form a straight line from head to lifted toe; at the same time, extend your arms back. Return to starting position; that’s 1 rep. Do 12–15 reps, then switch sides and repeat.
Cardio: Get down–Get up tuck
Land softly, bring your hands to mat, and jump your feet back into plank position with elbows slightly bent and hands under shoulders. Slowly lower to starting position. Repeat sequence for 1 minute.
Strength: Single leg curtsy curl side knee lift
As you straighten legs, press into right heel and do a side knee raise with left leg; at the same time, turn palms forward and curl the weights up to shoulders. Return to A position; that’s 1 rep. Do 12–15 reps; switch sides and repeat.
Cardio: Reverse lunge and reach with front kick
Next, press up through your left foot, and bring your right foot through and into a front kick without touching it to the floor; at the same time, curl your fists up toward your chin in fighter position. Return to lunge position; repeat series for a total of 30 seconds, then switch sides and repeat for 30 more seconds.