Got 10 minutes? Get moving! Keep holiday pounds at bay and tone up too, with our fast, effective cardio plans and multimuscle strength moves

Shape, Nov, 2004 by Stacy Whitman

The shopping, the gift-wrapping, the all-you-can-eat parties: If you're wondering how you'll maintain your fitness program--and your physique--this upcoming holiday season, we have a speedy solution. Our quick-fix cardio-and-strength workouts, created exclusively for Shape by Chere Schoffstall, education content manager for the National Academy of Sports Medicine in Calabasas, Calif., are designed to blitz calories and work multiple muscles at once, so you can get in and out of the gym in a flash.

These three 10-minute aerobic interval workouts boost your cardiovascular system, endurance and lower-body strength--and burn off the extra calories you're likely to consume this time of year--while the four strength moves pack a powerful, body-sculpting punch. Use our five-day "Week-at-a-Glance" schedule for simple tips on how to combine it all and we guarantee you'll be lean, strong and energized, no matter how hectic life gets.

time-crunch tip

On days you lack the time for even these cardio/strength quickies, try simulating the routine at home by doing a 10-minute cardio interval workout in the morning and/or another in the afternoon or evening, or do the 4 strength moves as a circuit once or twice. Squeezing in at least a brief session will help you keep your metabolism--and your workout momentum--up.

the speed workout plan

Do 1-3 of these 10-minute cardio programs at least 5 days a week and the 4 strength moves at least 2-3 times a week, following the "Workout Week at-a-Glance" on the next page for more specific guidelines. We've made suggestions involving machine use, but if you don't have access to machines, you can substitute any aerobic activity of your choice. Use the Rate of Perceived Exertion (RPE) chart to gauge your exertion level.

Warm-up Begin each workout with a 5-minute warm-up on any piece of cardio equipment, programmed at a lower intensity (RPE of 3).

Cool-down End each workout with 5 minutes of walking on or off a treadmill, then stretch all your major muscle groups, holding each stretch for 30 seconds without bouncing.

Beginner program If you're new to exercise, start by doing days 1, 2 and 3 each week for the first 2 weeks. Then, gradually add days 4 and 5.

Advanced program If you've been exercising for at least 6 months and want a challenge, pick 1 of the 5 days listed in the schedule and do it a second time during the same week for a total of 6 days.

speedy strength moves

Follow the "Workout Week at-a-Glance" on page 183 for set and rep guidelines. When "lighter" or "heavier" weights are indicated, use the lower or higher end of the recommended range, as long as you can maintain good form.

1. push-up with rotation Kneel on all fours with arms straight but not locked, slightly more than shoulder-width apart, fingers spread, abs tight. Straighten legs behind you, with balls of feet on floor, body forming a straight line from head to heels. Bend arms, lowering torso until elbows are aligned with shoulders [A]. Straighten arms, then rotate body to the right and lift up left arm so you're balancing on right hand, outside edge of right foot and inside edge of left foot [B]. Hold for 1-2 counts, then return to starting position and repeat push-up; rotate to the left to complete 1 rep. Strengthens chest, triceps, front shoulders and rotator cuff; buttocks, quadriceps, hamstrings, inner thighs, upper hips, abdominals and spine extensors as stabilizers

2. single-leg hinge, row and extend Hold 2- to 3-pound dumbbells in each hand, arms hanging at sides, palms in. Lightly place ball of right foot near arch of left foot, left knee straight but not locked, abs tight. Hinge forward from hips until torso is at a 45-degree angle (or if you can, nearly parallel to floor), arms hanging downward in line with shoulders. Lift right leg up behind you, body forming a straight line from head to right heel, and use midback muscles to draw elbows back, pulling dumbbells toward ribs [A]. Extend both arms forward and overhead, rotating palms down [B]. Rotate palms toward each other and pull elbows back to [A], then straighten arms down to floor. Repeat arm combo for all reps, switching standing leg halfway through set. Strengthens middle back, upper back, rotator cuff, front and rear shoulders; buttocks, upper hips, abdominals and spine extensors as stabilizers

3. single-leg figure 8s Holding a 4- to 8-pound medicine ball with both hands, stand on right foot on round side of a BOSU Balance Trainer, core board or exerdisc, right knee straight but not locked, ball of left foot resting near right foot. Raise ball, arms extended in front of you at chest height [A], then move ball in a figure-8 pattern up, around and down to the left [B]; up and across to the right; and then around and back up through the center and up to the left to complete 1 rep. Switch both the direction of figure 8 and the standing leg halfway through set. Strengthens, shoulders, chest, middle and upper back; buttocks, quadriceps, hamstrings, upper hips, calves, abdominals and spine extensors as stabilizers