5-minute fitness fix: get a calorie-blasting, total-body blitz with our do-anywhere mini-workouts - Cardio + Strength At Home

Shape, Nov, 2003 by Alexa Joy Sherman

* Coolder weather and the holidays are right the corner, and you know what that excuses for avoiding exercise. Whether you're pressed for time or it's raining cats and dogs--and especially if you're feeling fatigued and stressed--we've got the workout for you

In this exclusive program created by Mindy Mylrea, a Santa Cruz, Calif.-based, American Council on Exercise-certified trainer and 19c)9 IDEA Fitness Instructor of the Year, you can order up a better body as simply as you would a fast-food meal (but with much healthier results!). Perhaps you'll be tempted by one of our five-minute cardio or strength sandwiches (see Sample Workouts on page 171)- or our five-minute exercise combo for a leaner body. Or maybe you'll want to supersize your exercise by stringing together several five-minute circuits for an even higher calorie burn and maximum definition. The choice is yours.

But because these moves work multiple muscles at once, blast fat in a fun and effective way and require virtually no equipment, you can do them in the comfort of your own home at your convenience in next to no time. The result: a stronger, more energized, less stressed and amazingly toned physique. And who wouldn't want a heaping helping of that?

* Strengthmoves

Directions Repeat each move listed as many times as you can for 1 minute. For lunges (S2), repeat for 30 seconds on each side.

S1 push-up/pull-in Kneeling with toes curled under and a paper plate under the ball of each foot, walk hands forward until your body is one straight line from head to heels, knees lifted, abs contracted, arms straight. Bend elbows, lowering entire body toward the floor, aligning elbows with shoulders [A]. Press back up to starting position, then pull knees in toward chest by sliding feet on paper plates [B]. Straighten legs and repeat. Strengthens chest, front shoulders, triceps, quadriceps, hamstrings, buttocks and abdominals

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S2 plate lunge

Stand with feet hip-width apart, a paper plate under right foot, hands on hips [A]. Slide right foot behind you, bending both knees so left knee aligns with left ankle and right knee approaches the floor, heel lifted [B]. Pull right foot back in, straightening legs to starting position. Repeat for reps, then switch legs. For variety, slide right foot out to lunge to right side, right knee bent and aligning with right ankle, left leg straight. Strengthens quadriceps, hamstrings, buttocks, calves, upper hips and inner thighs

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S3 plate plie Stand with feet slightly apart, a paper plate under each foot, hands on hips, legs rotated out comfortably from hips. Contract abs, spine in a neutral position [A]. Bend knees as you slide plates apart as wide as you can while keeping torso erect, tailbone pointing down and knees aligned over feet [B]. Using inner thighs, pull legs back together and repeat. Strengthens quadriceps, inner thighs, hamstrings and buttocks

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S4 plate bridge Lie faceup, knees bent, a paper plate under each heel, toes lifted, arms relaxed by your sides. Contract abs, bringing spine to a neutral position [A]. Lift hips, sliding heels out only to the point that you can keep hips lifted and can slide heels back to starting position without arching back or dropping hips, toes lifted throughout [B]. Pull heels toward you and lower hips to floor; repeat. Strengthens hamstrings, buttocks, abdominals and spine extensors

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S5 plate ab slide Kneel on the floor, hips aligned over your knees, each hand on a paper plate, wrists aligned under your shoulders, arms straight. Drop your hips forward so your body forms one straight line from shoulders to knees [A]. Adjust hands forward, if necessary. Keeping arms straight, slide hands out in front of you as far as you can while maintaining a straight torso [B]. Slide plates back in, returning to starting position. Strengthens abdominals, spine extensors, chest and front shoulders

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* cardio moves

Directions Repeat each move as many times as you can, at as high an intensity as you're able to maintain (which may vary by move) for 1 minute. Begin each by standing with feet together, hands on hips, abs contracted and spine in a neutral position.

C1 squat and kick Step sideways with right foot, so feet are slightly more than hip-width apart, and squat. Straighten legs, bringing right foot back in, and immediately kick out to left side with left foot, then return to standing position. Repeat 4-8 times; switch sides. Continue to alternate sides.

C2 jumping-jack/lunge combo Alternate one jumping jack (jump, landing with feet slightly more than hip-width apart and raising hands overhead and together, then jump feet back together and lower arms) with jump lunge (jump one foot forward and one back in a split stance, then jump feet back together). Repeat, alternating lunging leg with each combo.

C3 jump over the lines Place 2 pieces of masking tape (or other markers) parallel to each other on the floor, about 3 feet apart. Standing between markers, leap sideways to left; land, bringing both feet together outside of left marker. Leap back to center and repeat to right side of marker, increasing speed or height of jump over markers as you go.