The No-Wait Workout

The No-Wait Workout

It's hard to be patient, especially when you're trying to drop a few pounds or tone those spots typically hidden under winter woolies. This 3-week circuit from trainer Tom Holland focuses on maximum intensity in short blocks of time. Since the exercises work several muscles at once, you'll burn extra calories while you're toning your whole body. Even better, the moves really challenge your muscles because you'll be using different movement patterns than usual. The reason? Whenever you try new fitness workouts, your body has to work harder. And that will produce better results faster.

The Workout

These exercises are done as a circuit, which means you'll keep moving the whole time--about 10 minutes through each circuit. Choose four exercises from the group and mix them up so that you'll do at least one different exercise each workout (and use the around-the-world kick between every exercise to work your legs and keep your heart rate up). The idea is to keep your muscles guessing so your body is constantly challenged.

The 3-Week Schedule

No matter what your fitness level, you can make this women's workout plan work for you

Week 1:

Intermediate/Advanced: Perform three circuit sets four times this week to build calorie-burning muscle. Add four moderate cardio sessions during the week, like a 30-minute jog, an hour-long walk, or a 30-minute swim.

Beginners: Perform two circuit sets 4 days this week, and add two or three moderate cardio sessions.

Week 2:

Intermediate/Advanced: Cut your strength training to two circuit sets three times a week, and add an extra fat-burning cardio session (making it 5 days, total). Make at least one of your cardio sessions an interval workout, such as sprints, to enhance intensity.

Beginners: Perform two circuit sets three times this week, and increase to four cardio sessions.

Week 3:

Intermediate/Advanced: Do just two circuit sets twice this week, and max out on cardio -- going for at least an hour per session. Raise your heart rate daily, if possible, and push for extra mileage and intensity.

Beginners: Do two circuit sets 2 days a week, and do five sessions of cardio during the week.

Original article and pictures take www.womenshealthmag.com site