15-Minute Workout

15 Minute Workout

By Liz Neporent
Fit and Fabulous in 15 Minutes

You don't have to be a gym rat to sculpt a rockin' bod. According to Jay Shafran, a fitness expert with New York-based Wellness 360, all it takes is three, 15-minute workouts a week. "Short, intense sessions that focus on muscle toning and calorie burning will get you the body you want," Shafran says.

Try Shafran's seven-move, sexy body workout routine and start seeing results in no time.

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Workout Know-How

You'll need a sturdy chair and a set of dumbbells or soup cans -- that's it. Do one set of each exercise in the listed order. Complete the circuit, then repeat. Aim for 8-15 reps per set.

To dial up the calorie burn, take as little rest as you can between exercises. "The goal is to feel worked and sweaty by the end of the 15 minutes," Shafran explains. "You'll get results by doing this workout 3-4 times a week with a day's rest in between workouts."

Butt and Biceps Blaster

Tones: Butt, thighs, arms, core

[A] Hold a weight or soup can in each hand. Stand tall with feet hip-width apart, arms at sides. Tighten abs.

[B] Sit back and down, lowering body until thighs are parallel to floor. As you stand back up, curl arms up to shoulders and lift right leg up and out to side. Alternate left and right side leg lifts to complete set.

Chest Chiseler

Tones: Chest, arms, shoulders, core

[A] Lie facedown on floor, legs straight, heels up. Bend elbows and place palms flat on floor to side and front of shoulders. Straighten arms to lift body so you're balanced on palms and toes.

[B] Bend elbows and lower body until upper arms are parallel to floor. Push back up.

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Shoulder Shaper

Tones: Shoulders, back, arms, core buttocks

[A] Lie on stomach with forehead on floor, arms and legs straight, abs tight.

[B] Lift right arm and left leg up 1-2 inches off floor, lengthening body as much as possible. Hold five slow counts, lower back down, then with left arm and right leg. Continue alternating sides to complete set.

Lower Body Tightener

Tones: Buttocks, thighs, calves, core

[A] Stand alongside chair and place right hand on seat. Crouch down into a low lunge with right knee forward and left leg extended back behind you, left heel lifted and left hand placed on floor for support.

[B] Staying low, rock forward by bending left knee and stepping left foot directly behind right heel. Return to start. Complete all reps with right leg then repeat with left leg forward to complete set.complete set.

Back and Arm Beautifier

Tones: Back, shoulders, arms

[A] Hold weights or soup cans in each hand and sit on chair with feet hip-width apart, heels lifted. Lean forward at hips so torso is at 45- degree angle with floor. Straighten arms down, face palms back.

[B] Bend elbows to lift weights up to waist level then lower back to start.

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Arm Firmers

Tones: Back of arms, shoulders, chest, core

[A] Sit up tall on edge of sturdy chair or bench with legs out straight, heels on floor, toes up. Firmly grip sides of chair. Slide butt off chair and straighten arms to support all weight on hands.

[B] Bend elbows and lower body down until upper arms are parallel to floor. Push back up.