Fight fat in just 18 minutes and be back at your desk before your boss even knows you're gone.
Related: The 21-Minute Ab Workout
V-Lift
Targets: Lower back, butt, and hamstrings
• Lie facedown on a bench with legs extended in a wide V behind you, hips just above end of bench, feet flexed, toes on floor.
• Grip bench with hands, arms extended overhead.
• Lift both legs up in line with your torso, then bring feet together in midair.
• Open legs back out to sides, then lower to start.
• Do 15 reps.
Target tip: Flexing your feet engages the hamstrings even more.
Related: Watch the Video of This Workout
Targets: Chest, triceps, and abs
• Holding a dumbbell in each hand, lie faceup on a bench and extend legs and arms straight up toward ceiling, palms facing thighs.
• Simultaneously bend elbows 90 degrees out to the sides at shoulder level (like a goalpost) and lower legs 45 degrees toward the floor. Return to start.
• Do 15 reps.
Related: Run/Walk Guide: 20-Minute Treadmill Hill Workout
Wall Squat with T-Raise
Targets: Shoulders (front, side), butt, and quads
• Holding a dumbbell in each hand, arms by sides, palms facing forward, lean against a wall with back straight, feet hip-width apart about 2 feet from wall.
• Bend knees and slide down wall until thighs are parallel to floor.
• Maintaining squat, raise both arms straight out to sides at shoulder height, then bring them close together in front of chest, palms facing each other.
• Reverse arm move to complete 1 rep.
• Do 15 reps.
Related: The Hot Legs Workout
Targets: Upper back, shoulders, and biceps
• Holding a dumbbell in each hand, stand with feet hip-width apart, back flush against a wall, and bend elbows 90 degrees, palms up and in front of body.
• Keeping elbows tucked into waist and backs of arms on wall, bring hands out to sides as far as you can. Lower weights to thighs.
• Curl them back to 90 degrees; return hands to start.
• Do 15 reps.
Target tip: Squeeze your shoulder blades together behind you without arching your back.
Related: 5 Moves to Tone Up with No Equipment
Targets: Hips, butt, quads, hamstrings, and calves
• Stand with hands on hips and bend left knee out to left side to place sole of left foot on inner thigh of right leg (tree pose).
• Hold for 1 count, then step left foot out into a side lunge, left knee bent and aligned over ankle, toes pointing forward and right leg straight.
• Push off with left foot to immediately return to tree pose.
• Do 10 reps. Switch legs; repeat.
Related: Melt It Off: Calorie-Burning Circuit Workout
Targets: Shoulders and triceps
• Sit on floor and place hands on floor on either side of hips, fingers forward; position feet hip-width apart in front of you, knees bent 90 degrees, feet flexed, heels on floor.
• Press through palms to lift hips about 4 inches off floor, balancing body between heels and hands.
• Bend elbows and lower hips toward floor until butt barely touches, then straighten arms to return to start.
• Do 15 reps.
Target tip: Don't cheat: Keep your weight over your hands instead of your feet. It's a small move, but it works!
Related: Easy Solutions to Common Fitness Obstacles
Targets: Butt, hamstrings, and quads
• Sit on floor with knees bent, feet flat, and rest upper back and shoulders against a stability ball with arms slightly out to sides, fingertips lightly touching floor for balance.
• Keeping right foot flat on floor, lift left leg and bend left knee out to side, resting left ankle on right knee.
• Press hips up, rolling upper back on top of ball as you squeeze glutes and raise pelvis so it's level with shoulders and right knee. Hold for 1 count, then lower to complete 1 repetition.
• Do 10 reps. Switch legs; repeat.
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Targets: Back and shoulders
• Holding a dumbbell in each hand, lie facedown on a stability ball with legs straight behind you, toes on floor, and arms extended toward floor, palms facing toward feet.
• Drive elbows up and out to the sides to bring weights near armpits.
• Pause for 1 count, then lower to start.
• Do 15 reps.
Target tip: The closer together your feet are, the more of your core you'll use to balance on the ball.
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