60 Seconds to a Slimmer Body

You can do a lot in a minute for your body. These workout ideas from Shape are proof!


Every second counts, especially when it comes to fitting fitness into your superbusy life. Try squeezing these exercises in one at a time throughout the day when things are really hectic, or mix and match a few when you have more time. The possibilities are endless.

How it works: For each circuit, do as many reps as possible of each exercise with proper form in the time specified. For a longer workout, choose three to five circuits and perform up to five rounds of your routine, or pick one circuit and repeat it five times, resting 30 to 60 seconds between circuits.

You’ll need: Some circuits require a set of three- to 15-pound dumbbells.

Scooping Squats

Scooping Squats

Reps: 20 seconds

Stand with feet hip width apart. Hold a dumbbell at both ends with both hands in front of the chest. Lower into a squat and lower a dumbbell to the side of the left thigh in a scooping motion (think of tracing a circle from the front to back). Stand up, raising the dumbbell back in front of the chest. Immediately repeat to the right.

Jack Press

Jack Press

Reps: 20 seconds

Stand with your feet together. Hold a dumbbell at both ends with both hands in front of chest. Quickly jump your feet apart and press the dumbbell overhead. Return to the start. Repeat as quickly as possible.

Push-Up Tuck

Push-Up Tuck

Reps: 20 seconds

From a full plank position, with hands and feet slightly wider than hip width apart, lower into a push-up, keeping your body in a straight line from your head to your toes (avoid letting your hips sag to the floor).

Push back up, jumping your feet in toward your hands and landing on the balls of your feet. Jump back out to the start and repeat.

High-Knee Jack

High-Knee Jack

Reps: 30 seconds

Run in place, bringing your knees up high to your chest as your arms lift overhead and lower to your sides (as if doing a jumping jack). Repeat as quickly as possible.

Switch Lunge Jacks

Switch Lunge Jacks

Reps: 20 seconds

Begin in a lunge position with your right leg back and left arm extended overhead, your palm facing in. Jump up, switching your arms and legs midair, landing in a lunge with your left leg back and right arm overhead. Repeat as quickly as possible.

Plyo Jack Exercises

Plyo Jack Exercises

Reps: 10 seconds

Stand with your feet together and bend your knees. Lower into a squat, swinging your arms back by your hips. Jump up, opening your arms and legs midair into an "X" shape. Land in the starting position. Repeat as quickly as possible. (Too tough? Try a traditional jumping jack instead.)

Burpee Bent-Over Row

Burpee Bent-Over Row

Reps: 30 seconds

Stand with your feet hip width apart, holding the dumbbells at your sides. Lower into a deep squat, pressing the dumbbells into the floor under your shoulders. Keeping your arms extended and your shoulders over the dumbbells, jump your feet back to a full plank position with your feet together.

Jump back into the squat position, lift the weights, and pull your elbows behind your body, rowing the weights to the sides of your torso while keeping your back naturally straight. Return to the start and repeat.

Crossover Climber

Crossover Climber

Reps: 30 seconds

Begin in a full plank position with your feet together, your hands shoulder width apart. Quickly bend your right knee across to your left elbow. Return to the start and bring your left knee to your right elbow. Continue alternating as quickly as possible.

Push-Ups

Push-Ups

Reps: 30 seconds

From a full plank position with your hands and feet slightly wider than hip width apart, lower your chest toward the floor, keeping your body in a straight line from head to toes (avoid letting your hips sag to the floor). Push back up and repeat as many times as possible. (Make it harder by bringing your feet together, or make it easier by performing on your knees.)

More on Shape:

Nine Form Tips the Average Trainer Gets Wrong

Five Olympic Recipes to Fuel Your Workout

Twenty-Two Ways to Stay Motivated to Lose Weight