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10-Minute Tighten-and-Tone Circuit from Shaun T

One word: homestretch. If you’ve been with us from the start of our three-month Summer Shape-Up plan, you’ve shed excess pounds and firmed all over. (If you’re just joining us, jump in—you’ll tighten up all the right spots.) The next four weeks will get you to your dream body by whipping the top trouble zones into shape.

We tapped Shaun T, the brains behind the fast-working Insanity fitness program, to 
be your trainer this month for sculpting summer-ready abs, arms, hips, and thighs. “Women tend to have a stubborn jiggle in their upper arms,” he says, so he built in that dip-and-reach move for rock-solid triceps. And the entire routine will flatten your belly. “Always engage your core and every move becomes an abs move,” he explains. “Those muscles should be burning during push-ups, jumps, squats . . .”

Better yet, all that super-firming takes only 10 minutes three times a week. “You don’t have to work out for an hour 
to get in bikini shape,” Shaun T says. “You can get lean and tight with a 10-minute routine. But every second of it has to count.” To hit that intensity, give it everything you’ve got for 20-second stints as you work through these eight moves. So psych up, and let’s bang it out. (Want to start the Summer Shape-Up plan from the beginning? Get moving with Tony Horton's Circuit Workout for a Total-Body Burn.)

Click here to see a video of these body-trimming exercises!

How it works: Do the first exercise all out for 20 seconds. Rest for 10 seconds. Repeat that combo. Do the same thing for the second, third, and fourth moves. Then rest for 1 minute. Repeat this structure for the next four moves. The total workout time is 10 minutes. If you’re wiped, you’ve done enough. If you have some gas left in the tank, go for another round. Do this routine three times a week on alternate days.

Total Time: up to 15 minutes

You will need: No equipment

1. Scissors-Stance Jack

A.

Stand with feet wider than shoulder width and arms by sides. Squat, reaching right fingertips to left foot and left arm back and up with palm facing in to start.

B.

Jump, crossing right foot in front of left and swinging fingertips to chest level with elbows bent out to sides. Land in start position with opposite arms. Switch sides; repeat. That’s 1 rep. Continue alternating sides as quickly as you can for 20 seconds. Rest for 10 seconds. Repeat.

Sets:

2

Reps:

AMRAP for 20 Seconds

2. Dip and Reach

A.

Sit with knees bent, feet flat, palms pressing into floor with fingertips pointing forward. Press into palms (elbows bent back rather than out to sides) to lift butt a couple of inches off floor to start.

B.

Straighten arms, extending and lifting left leg and reaching right fingertips to touch foot. Lower to start position. Switch sides; repeat. That’s 1 rep. Continue alternating sides as quickly as you can for 20 seconds. Rest for 10 seconds. Repeat.

Sets:

2

Reps:

AMRAP for 20 Seconds

3. Genie Tuck Jump

A.

Stand with feet together, arms at chest height with right forearm on top of left with elbows bent out 
to sides. Squat to start.

B.

Jump as high as you can, tucking knees toward chest. Land in start position. That’s 1 rep. Continue as quickly as you can for 20 seconds. Rest for 10 seconds. Repeat.

Sets:

2

Reps:

AMRAP for 20 Seconds

4. Diamond Back

A.

Lie facedown with legs long and elbows bent slightly, fingertips touching and palms facing down. Lift arms, chest, and thighs off floor to start.

B.

Rotate torso toward left, drawing left elbow toward side and looking back toward elbow. Return to start position. Switch sides; repeat. That’s 1 rep. Continue alternating sides as quickly as you can for 20 seconds. Rest for 10 seconds. Repeat.

Sets:

2

Reps:

AMRAP for 20 Seconds

5. Oblique Knee Tap

A.

Start in side plank on right forearm with feet stacked and left elbow bent out to side with palm facing toward feet.

B.

Draw left knee up to meet left palm. Return to start position. That’s 1 rep. Continue quickly for 20 seconds. Rest for 10 seconds. Switch sides; repeat.

Sets:

2

Reps:

AMRAP for 20 Seconds

6. Pike-Up Spider Lunge

A.

Start in plank on palms. Pull hips up and back so body forms an inverted V (pike position).

B.

Return to plank, stepping left foot up to outside of left hand. Step foot back and immediately pull hips up and back to pike. Switch sides; repeat. That’s 1 rep. Continue alternating sides as quickly as you can for 20 seconds. Rest for 10 seconds. Repeat.

Sets:

2

Reps:

AMRAP for 20 Seconds

7. Squat Lunge

A.

Stand with feet hip-width apart and arms by sides. Squat, curling fists toward chest with palms facing each other and elbows bent by sides to start.

B.

Keeping arms fixed, jump into a reverse lunge with left leg back, landing with both legs bent 90 degrees.

C.

Jump back to start position. Switch sides; repeat. That’s 1 rep. Continue alternating sides as quickly as you can for 20 seconds. Rest for 10 seconds. Repeat.

Sets:

2

Reps:

AMRAP for 20 Seconds

8. Switch-Kick Punch

A.

Lie faceup with legs long and hands in fists at chest. Curl head and shoulders up and lift legs to hover above floor to start. Lift left leg straight up, punching right arm toward foot. Lower to start position. Switch sides; repeat. That’s 1 rep. Continue alternating sides as quickly as you can for 20 seconds. Rest for 10 seconds. Repeat.

Sets:

2

Reps:

AMRAP for 20 Seconds

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