strength training workouts

Time is important — especially when it comes to exercise. And nothing beats a workout that does it all in as little time as possible. Stacked, one of the latest class offerings from Equinox, is just that and has quickly become a lunchtime staple during my week. My entire body is challenged in less than an hour, and I leave the gym feeling energized and the good kind of sore. Best of all, there is nothing boring about this class.

Each class consists of two circuits that contain six different exercises. At the most recent class, we started with an eight-minute dynamic warmup that elevated the heart rate and warmed up the muscles through simple cardio, stretch, and strength moves. Then we jumped right into the first exercise of the circuit (triceps dips) for 30 seconds; once finished, we completed a 30-second active recovery (plank) before stacking the second exercise onto the circuit (one-legged squats with bicep curls) for another 30 seconds. But before we could even get to the squats, we had to go back to the beginning and start again with the triceps dips. When we finished that round, we added the next exercise from the list (box jumps), but again, we first had to complete a 30-second active recovery (plank jumping jacks) and start over from the beginning of the list and complete the triceps dips and one-legged squats with bicep curls. This cycle continued until we finished the sixth and final exercise on the list, resulting in a circuit that was right around 15 minutes. After running through the second 15-minute circuit, we cooled down for about eight minutes with some light cardio, stretches, and yoga poses.

Learn more about why I love Equinox's Stacked after the break!

Everyone is busy these days, but it's always possible to dedicate a little time toward a workout — even if it's only five minutes. If you have a few minutes to spare during your day, spend it tightening up your derriere! For a quick five-minute workout, move through each of these butt-toning exercises for one minute.

No. 1: Jump Squats

• Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
• Jump up as explosively as you can, reaching for the ceiling.
• When you land, lower back into the squat position to complete one rep.
• Perform as many reps as you can in one minute.

No. 2: Side Kick

• Begin with your hands and knees on the floor, with your hands underneath your shoulders and your knees under your hips. Keeping the knee bent 90 degrees, lift the left leg until it is parallel to the floor.
• Keep the left thigh still as you straighten your left knee, kicking your leg out to the side. Don't let the leg lower as you kick.
• Bend the left knee back to 90 degrees and then lower the leg. This completes one rep.
• Perform as many reps as possible on the left side for 30 seconds before switching to your right side.

No. 3: All Fours

• Begin with your hands and elbows on the floor. Your knees should be placed directly under your hips and your elbows below your shoulders; your legs should be touching. Round the back up toward the ceiling and pull abs away from the floor.
• From there, lift the right leg from the ground, keeping it at a 90-degree angle, and point your toes up at the ceiling. Make tiny pulses upward.
• Perform on the right side for 30 seconds, before switching to the left leg.

See the rest of the workout after the break!

To revamp your routine, mix new techniques in with traditional exercises. This push-up series may require less repetitions, but you'll still feel the burn because you stay active in the muscle group for longer. Try it now for quick blast to your biceps.

Starting Position

• Start by lying flat on your stomach with your legs zipped up together, hands underneath your shoulders. Press off of the floor with the pads of your toes and extend your elbows to straight.
• From here, walk your hands back until they fall below your shoulders and place your hands at a diagonal so that they both point inward. Tuck your hips down, creating a long line from the crown of your head to your knees.

The Exercise

• Bend your elbows and send your chest down closer to the floor. While you lower, pull your abs away from the ground. By keeping your core engaged during the whole push-up sequence, you will make your body feel lighter. Continue pressing and straightening your arms for 10 to 15 reps.
• On your last press to the floor, keep your body halfway there. Make 5 to 10 tiny micropulses one inch lower towards the mat.
• Staying in this position, now make 5 to 10 tiny micropulses up and away from the may. Either extend your arms up and skip to the ending position, or stay here for an added challenge of the bonus move.

See the challenging bonus move after the break!

Workouts that target multiple muscle groups save time when it comes to staying in shape. Go ahead and take your pick with one of these five ways to work your entire body fast.

1. BOSU ball: If the classes at your gym are too crowded or you want a change of pace, go for a quiet corner where you can tune into your own workout and tune out the rest. This entire workout is done with just a BOSU ball and a pair of dumbbells; get the total-body BOSU workout here.
2. 45-minute total gym: Challenge yourself with just an exercise ball, dumbbells, and a medicine ball. This 45-minute circuit workout will have you jumping, lunging, and planking your way to a more toned body in no time.
3. Resistance-band workout: Ready for another challenge? Work different muscle groups all at once with this resistance-band circuit workout. You'll need a pair of dumbbells as well to complete the workout, which includes lunges, push-ups, triceps kickbacks, and squats.
4. Yoga sequence: Yoga is a great way to strengthen every part of your body, so if you're bored with your normal gym routine, try a toning and stretching yoga sequence. This total-body yoga flow sequence will tone legs, arms, and abs, all while calming you down and increasing your flexibility.
5. Equipment-free: You don't need to invest in a whole array of home gym equipment to strength train. In fact, you don't even need much space to give your entire body a workout. This equipment-free circuit workout is perfect for apartment-dwellers; the moves also incorporate a little cardio along with toning your muscles.

If you're a self-proclaimed TV junkie, cutting back tube time will help you better reach healthy goals — but you don't have to give up a television habit altogether! One of the best ways to make TV time healthier is to add some exercises to your prime-time routine. For those Fall shows you're just not willing to give up, ditch the couch-potato status and move through this workout instead.