THE WORKOUT PLAN
Basic option: Just 20 minutes of cardio, strength and flexibility exercise, three days a week, it focuses on lower-body strength training with machines. It also includes supplementary stretching (which ultimately helps to build strength) and 10 minutes of cardio work to burn additional calories and thus reduce fat.

Extended option: For faster results, Westcott encourages 40 minutes, three times a week, including a longer cardio workout and more weight training to build overall body strength. It works best if you do it in a gym with weight machines, so you can "isolate each muscle (group) and increase weight at almost every workout," Westcott says.

"If you must work out at home, stick with leg moves like squats and lunges, and use as much resistance (dumbbells, tubing) as possible."

Warm-up: 2 minutes on a treadmill, bicycle, stair climber or elliptical trainer
Cardio: 8 minutes at 70 percent (or more) of your maximum heart rate. You should be breathing hard but able to talk.
Strength: Do 1 set of each exercise, fatiguing the target muscle in 10–15 reps. Making sure to use correct form, add 5 percent more resistance at nearly every workout. Each rep should take 2 seconds up, 4 seconds down.
Stretching: When you finish a set of one exercise, stretch that muscle. Westcott’s research has found that this builds muscle faster. Hold each stretch for 20 seconds.
Cool-down: 2 minutes