Luckily, you don’t always need months of hard work to get a fit body — whether you’ve got one month, one week, or one day, you can firm up and feel good, according to Instagram fitness stars Karena Dawn and Katrina Scott, co-founders of the fitness and lifestyle community Tone It Up.
When You Have 1 Month:
“High-intensity training revs your metabolism,” says Scott, triggering your body to burn calories all day long. By blasting through your energy stores, you’ll start to reveal lean, sexy muscles. Repeat this sequence three times, resting one minute between circuits, five days a week.
1. Lunge Jump
Stand with your feet together and take one large step forward with your left foot. Push off your right foot to jump straight up, landing in starting position. Perform 15 reps per side.
2. Plank Row to Press
Start in a plank position with a 5- to 15-pound weight in each hand. Lift the weight in your right hand toward your chest, bending your elbow as you drive it straight behind you. Next, open your chest up as your extend your right arm straight up. Reverse to return to start. Do 15 reps per side.
3. Single-Leg Deadlift
Begin with your feet together, hands at sides holding 5- to 15-pound weights. Keeping your arms straight, bend forward at hips, raising your left leg behind you until your chest and leg are parallel to ground. Slowly return to start. Do 15 reps per side.
When You Have 1 Week:
“Working large muscle groups, like your legs and butt, tones your entire body,” says Scott. “And since it takes more energy to move bigger muscles, you’ll torch calories and fat too.” Repeat this sequence three times, resting one minute between circuits, five times a week.
Beginning with your feet hips-width apart, jump into the air and land with your feet together. Next, lower your body to the ground by placing your arms under your shoulders and kicking your feet back into a plank. Do a push-up, then hop your feet back up toward your hands and stand. Do 15 reps.
2. Dumbbell Swing
Stand with your feet about shoulders-width apart with a 5- to 15-pound dumbbell in your left hand. Bend your knees into a squat, letting the dumbbell hang toward the ground. Next, straighten your legs to come into standing position as you push your hips forward and lift the dumbbell out in front of you. At same time, swing your left arm up to grab the dumbbell with your right hand. Lower back into a squat and continue to alternate sides for a total of 15 reps per side.
3. Single-Arm Clean
Start in a squat, with a 5- to 15-pound dumbbell in your right hand, hanging between your legs. Engaging your glutes, straighten your legs, and raise the dumbbell up toward your shoulder, bending your elbow out to the side. Next, extend your arm overhead. Lower back to start to complete one rep. Do 15 reps per side.
When You Have 1 Day:
“With one day to go, concentrate on small changes that will yield big results,” says Dawn. Pay fierce attention to moves that improve your posture. “Working your arms and core helps elongate your waistline and give your muscles an extra pop.” Repeat this sequence three times, resting one minute between circuits.
1. Toe-Touch Crunch
Lie on your back with your legs straight and arms on the ground above your head. Using your core, lift your opposite leg and arm to meet over the center of your body, keeping your legs straight. Slowly lower to start. Do 15 reps on each side.
2. Bent-Over Row
Hold a 5- to 15-pound weight in each hand, palms facing together. Take a large step forward with your left foot, then bend your front knee and hinge forward from the waist with your arms hanging straight down along your sides. Driving your elbows behind you, bring the weights up towards your chest. Return to start. Do 15 reps, then switch legs and perform 15 more.
3. Tummy-Toner Push-Up
Begin in push-up position, with your hands directly below your shoulders and your core engaged. Lower down into a push-up, and bring your right knee up to tap your elbow. Return to start and repeat on the opposite side. Do 5 reps per side.
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This article was originally published as “Tone Up In One Month, One Week, or One Day” in the June 2017 issue of Cosmopolitan. Click here to subscribe to the digital edition.