The 5-Minute Arm-Sculpting Workout You Need in Your Life

The 5-Minute Arm-Sculpting Workout You Need in Your Life

Tone up your arms with our five-minute, five-move plan. Perform the following exercises for one minute each; all you need are a yoga mat and a pair of light five- or eight-pound weights to get started.

| Number 1: Bent-Over Row

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Perform as many controlled reps as possible for one minute.

| Number 2: Overhead Press

  • Stand with your feet hip distance apart and pick up the weights, holding the dumbbells so your palms are face down. Lift up your weights until they are at your shoulders, palms facing forward, with elbows bent at a 90-degree angle.
  • Raise your arms until elbows are extended, moving the weights until they almost touch above your head.
  • Slowly return back to the starting position (with elbows at a 90-degree angle).
  • Perform as many controlled reps as possible for one minute.

| Number 3: Skull Crushers

  • Grab your weights, and start by lying on your back.
  • With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
  • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
  • Lift arms back up to starting position. This is one rep.
  • Do as many controlled reps as possible for one minute.

| Number 4: Diamond Push-Ups

  • Start in the plank position with your hands under your shoulders and your body in one straight line; separate your feet so they’re about shoulder width apart to help you stay balanced throughout the exercise. If you can’t do a push-up this way, then just lower your knees to the floor.
  • Place your hands together directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • As you inhale, bend your elbows out to the sides and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up.
  • Complete as many push-ups as you can in one minute. To modify this move, do the push-ups on your knees and do focus on form over reps.

| Number 5: Quarter Dog

  • Begin on your hands and knees. Your wrists should be underneath your shoulders and your knees underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.
  • Spread your fingers wide and lower your forearms to the mat. Check to make sure you’re creating a straight line between your elbows and middle fingers.
  • Try to straighten your legs as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
  • Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths, before pushing back to Downward Facing Dog.
  • Take a few breaths to rest in Downward Dog, then move back to the Quarter Dog position. Flow back and forth for one minute.

The 5-Minute Arm-Sculpting Workout You Need in Your Life

The 5-Minute Arm-Sculpting Workout You Need in Your Life

Tone up your arms with our five-minute| five-move plan. Perform the following exercises for one minute each; all you need are a yoga mat and a pair of light five- or eight-pound weights to get started.

| Number 1: Bent-Over Row

  • Lean forward and bend both knees| remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level| squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Perform as many controlled reps as possible for one minute.

| Number 2: Overhead Press

  • Stand with your feet hip distance apart and pick up the weights| holding the dumbbells so your palms are face down. Lift up your weights until they are at your shoulders| palms facing forward| with elbows bent at a 90-degree angle.
  • Raise your arms until elbows are extended| moving the weights until they almost touch above your head.
  • Slowly return back to the starting position (with elbows at a 90-degree angle).
  • Perform as many controlled reps as possible for one minute.

| Number 3: Skull Crushers

  • Grab your weights| and start by lying on your back.
  • With one dumbbell in each hand| raise your arms so they are above your chest| making sure your elbows are straight but not locked.
  • Slowly lower both arms toward your head| bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head| elbows bent and pressing in toward your head.
  • Lift arms back up to starting position. This is one rep.
  • Do as many controlled reps as possible for one minute.

| Number 4: Diamond Push-Ups

  • Start in the plank position with your hands under your shoulders and your body in one straight line; separate your feet so they’re about shoulder width apart to help you stay balanced throughout the exercise. If you can’t do a push-up this way| then just lower your knees to the floor.
  • Place your hands together directly under your sternum| with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • As you inhale| bend your elbows out to the sides and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up.
  • Complete as many push-ups as you can in one minute. To modify this move| do the push-ups on your knees and do focus on form over reps.

| Number 5: Quarter Dog

  • Begin on your hands and knees. Your wrists should be underneath your shoulders and your knees underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips| coming into Downward Facing Dog.
  • Spread your fingers wide and lower your forearms to the mat. Check to make sure you’re creating a straight line between your elbows and middle fingers.
  • Try to straighten your legs as much as you can. Your heels should be slightly wider than your toes| so the outside edges of your feet are parallel with the outside edges of the mat.
  • Relax your head between your arms| and direct your gaze through your legs or up toward your belly button. Hold for five breaths| before pushing back to Downward Facing Dog.
  • Take a few breaths to rest in Downward Dog| then move back to the Quarter Dog position. Flow back and forth for one minute.

The Short and Sweet Yoga Sequence You Can Do Every Morning

The Short and Sweet Yoga Sequence You Can Do Every Morning

Regardless of how I slept the night before or what’s on my agenda for the day| I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning| and reap the benefits all day long.

Image Source: POPSUGAR Photography / Kat Borchart

| Child’s Pose

Even after a good night’s rest| you might be surprised how shallow or hurried it feels first thing in the morning as you run through your checklists for the day. Draw your arms out long in front of you| and let your forehead rest on the floor for Child’s Pose.

  • Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in| and as you exhale| lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
  • Rest your arms beside your legs| with palms facing up| or try extending your arms out in front of you.
  • Stay here for 10 long breaths.

| Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose will loosen up tightness in your upper body and relieve tension in your neck from how you slept. Pay special attention to aligning each movement with each breath to get the most out of this effective asana.

  • Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position| with your back flat and your abs engaged. Take a big| deep inhale.
  • On the exhale| round your spine up toward the ceiling| and imagine you’re pulling your belly button up toward your spine| really engaging your abs. Tuck your chin toward your chest| and let your neck release. This is your cat-like shape.
  • On your inhale| arch your back| let your belly relax| and go loose. Lift your head and tailbone up toward the sky u2014 without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
  • Continue flowing back and forth from Cat Pose to Cow Pose| and connect your breath to each movement u2014 inhale for Cow Pose| and exhale on Cat Pose.
  • Repeat for 10 rounds.

| Downward Facing Dog

Activate your muscles| release stress in your legs and neck| and start building internal heat in Downward Facing Dog. Ten breaths might seem like a long time u2014 but don’t bail! This pose will get the blood pumping through your whole body.

  • From Child’s Pose| press back on your hands| and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders| and your knees should be underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips| coming into an upside-down V shape called Downward Facing Dog.
  • Spread your fingers wide| and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms| and direct your gaze through your legs or up toward your belly button.
  • Hold for 10 breaths.

| Standing Forward Bend

Standing Forward Bend is another pose that looks like it’s all relaxation| but you will feel a deep and intense stretch in your hamstrings and upper back. While the full expression of the pose calls for straight legs| if that feels like too much on your body| give a little bend to your knees to create more space. Remember to breathe deep| and come up slowly.

  • From Downward Facing Dog| keep your hands on the mat| and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back| and gaze slightly forward.
  • As you exhale| engage your abs to fold forward with a straight back. Tuck your chin in toward your chest| relax your shoulders| and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes| trying to straighten the legs as much as possible. If this feels uncomfortable| allow your knees to have a little bend so you can focus on releasing your back.
  • Place your hands on the ground| fingertips lining up with your toes.
  • Hold here for 10 breaths.
  • Slowly roll up one vertebrae at a time| and step back to Downward Facing Dog.

| Warrior 1

Open up tight hips while strengthening your lower body in Warrior 1. Do your best to turn and square your hips toward the front of the room while straightening and engaging your back leg in Warrior 1. These tips will help your body get the most of the stretch| and you’ll be able to stay comfortable in this pose for the full five breaths without readjusting.

  • From Downward Facing Dog| step your right foot forward between your hands. Turn your left heel in| press into your feet| and lift your torso up.
  • Lift your arms up| and press your palms together. Draw your shoulder blades down toward your hips| and gaze up at your hands.
  • Stay here for five breaths. Then come back to Downward Facing Dog| and step your left foot forward to do Warrior 1 on the other side.

| Warrior 3

Warrior 3 is the final pose of this short sequence that will fire up your core and challenge your balance. Once you complete this pose on either side| you can look forward to a calmer commute and more productive morning.

  • From Downward Facing Dog| step your right foot forward for a quick Warrior 1 Pose. On your exhale| lower your torso and lift your left leg| bringing your body parallel with the ground. Extend your hands out in front of you| pressing your palms together firmly.
  • Press your hands together in a prayer| or extend your arms forward together| separating your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back| then bring your hands to your hips.
  • Hold this position for five deep breaths| then lower your left leg returning to Warrior 1| step back to Downward Facing Dog| and step your left foot forward for Warrior 3 on the other side| then back to Downward Facing Dog.
  • From Downward Facing Dog| drop your knees to the mat| take a few breaths in Child’s Pose| and move on with your day!

You’ll Be Burning Calories Long After This 4-Minute Workout Is Over

Maybe you’re short on time. Or perhaps you just need a little extra something to add to a workout. Whatever it is, you’re going to want to do this quick HIIT rowing drill the next time you’re at the gym. And we do mean quick ¡ª lasting around four minutes, there’s no excuse to not hop on the rower.

Source: Shopstyle Photography

If you have any doubts about how beneficial four minutes of exercise can be, more and more research is supporting the effectiveness of short workouts ¡ª though only when done right. Meaning, crank up the intensity. “The challenge of this drill is to push as hard as possible for the entire duration,” says Neil Totten, CityRow instructor. “If you’re able to push your limits it will get you in an anaerobic state, and that will set the body up to burn a lot of calories post-workout.” A workout that gives back long after the last pull of the rowing machine? Sign us up.

Aim to complete the following drill in four minutes or less.

    Sprint for 30 seconds on the rower with maximum power, intensity, and speed. Be careful not to lose proper form!15 walkouts. Add a push-up or deep lunge at the bottom of each walkout if you want an additional challenge.

    Source: POPSUGAR Studios

    Sprint for 30 seconds on the rower.20 triceps dips on rower rail.

    Source: POPSUGAR Studios

    Sprint for 30 seconds on the rower.Perform 30 side crunches and shoulder presses (alternating between sides). Stand holding dumbbells at your shoulders. With your palms facing forward, press the weights overhead, straightening your arms. As you bend your elbows to lower the weights, lift your left knee up toward your left elbow. Lower your leg while raising the weights overhead, and repeat the side crunch on the right.

    Source: POPSUGAR Studios

You’ll Be Burning Calories Long After This 4-Minute Workout Is Over

Maybe you’re short on time. Or perhaps you just need a little extra something to add to a workout. Whatever it is| you’re going to want to do this quick HIIT rowing drill the next time you’re at the gym. And we do mean quick ¡ª lasting around four minutes| there’s no excuse to not hop on the rower.

Source: Shopstyle Photography

If you have any doubts about how beneficial four minutes of exercise can be| more and more research is supporting the effectiveness of short workouts ¡ª though only when done right. Meaning| crank up the intensity. “The challenge of this drill is to push as hard as possible for the entire duration|” says Neil Totten| CityRow instructor. “If you’re able to push your limits it will get you in an anaerobic state| and that will set the body up to burn a lot of calories post-workout.” A workout that gives back long after the last pull of the rowing machine? Sign us up.

Aim to complete the following drill in four minutes or less.

    Sprint for 30 seconds on the rower with maximum power| intensity| and speed. Be careful not to lose proper form!15 walkouts. Add a push-up or deep lunge at the bottom of each walkout if you want an additional challenge.

    Source: POPSUGAR Studios

    Sprint for 30 seconds on the rower.20 triceps dips on rower rail.

    Source: POPSUGAR Studios

    Sprint for 30 seconds on the rower.Perform 30 side crunches and shoulder presses (alternating between sides). Stand holding dumbbells at your shoulders. With your palms facing forward| press the weights overhead| straightening your arms. As you bend your elbows to lower the weights| lift your left knee up toward your left elbow. Lower your leg while raising the weights overhead| and repeat the side crunch on the right.

    Source: POPSUGAR Studios

The 5-Minute Leg Workout You Definitely Have Time For

Toned legs aren’t just for show. Aside from helping you feel proud when wearing thigh-hugging pants, strong legs will make your favorite form of exercise feel easier, and building muscle mass also keeps your metabolism going strong. All these moves require no equipment ¡ª just you and five minutes. Repeat this five-move circuit two or three times, and you’ll feel your inner and outer thighs, hamstrings, and calves burning.

Switch Jump

Begin in a lunge position with the right knee forward. Jump the feet, and switch them so the left leg is in the front. Continue jumping for one minute. Love this thigh and cardio move!

Temple With Toners

From a Goddess (Temple) wide-squat position, raise your right heel, and pulse the hips up and down for 30 seconds. Then lift the left heel for another 30. You’ll feel this in your outer thighs and calves.

Scissor Kick

Lie on your back with your legs in the air, toes pointed out. Cross the right shin over the left, and pulse for two, then cross the left over the right, and pulse for two. Continue for one minute to work the inner thighs.

Thigh Dancing

Sit on the shins, and lift your tush two inches above your heels. Shift your hips from side to side, punching the arms in the air for one minute. You feel this in your quads and hamstrings.

Single-Leg Bridge

From a bridge position on the hands and feet, raise the right leg in the air. Lower the hips, and raise them again for 30 seconds, then switch legs for 30 more. A total hamstring and butt burn!

Image Source: POPSUGAR Studios

The 5-Minute Leg Workout You Definitely Have Time For

Toned legs aren’t just for show. Aside from helping you feel proud when wearing thigh-hugging pants| strong legs will make your favorite form of exercise feel easier| and building muscle mass also keeps your metabolism going strong. All these moves require no equipment ¡ª just you and five minutes. Repeat this five-move circuit two or three times| and you’ll feel your inner and outer thighs| hamstrings| and calves burning.

Switch Jump

Begin in a lunge position with the right knee forward. Jump the feet| and switch them so the left leg is in the front. Continue jumping for one minute. Love this thigh and cardio move!

Temple With Toners

From a Goddess (Temple) wide-squat position| raise your right heel| and pulse the hips up and down for 30 seconds. Then lift the left heel for another 30. You’ll feel this in your outer thighs and calves.

Scissor Kick

Lie on your back with your legs in the air| toes pointed out. Cross the right shin over the left| and pulse for two| then cross the left over the right| and pulse for two. Continue for one minute to work the inner thighs.

Thigh Dancing

Sit on the shins| and lift your tush two inches above your heels. Shift your hips from side to side| punching the arms in the air for one minute. You feel this in your quads and hamstrings.

Single-Leg Bridge

From a bridge position on the hands and feet| raise the right leg in the air. Lower the hips| and raise them again for 30 seconds| then switch legs for 30 more. A total hamstring and butt burn!

Image Source: POPSUGAR Studios

Slim Your Inner Thighs With Our 5-Minute Workout

Slim Your Inner Thighs With Our 5-Minute Workout

Forget the baggy pants! Feel proud showing off your thighs with this five-minute workout. It combines cardio and strengthening moves to target your inner and outer thighs instantly u2014 your upper legs are guaranteed to be on fire by the end.

| Gate Swing With Cross

Start with the feet wider than shoulder-width apart, toes pointing out. Squat down, then jump the feet together, crossing the left foot in front of the right. Jump the feet wide, squat down, then jump together, crossing the right in front of the left. Keep it up for 30 seconds.

| Side Lunge

Stand with feet together. Take a wide step out to the side with the right foot, squatting into the left heel with the left leg straight. Then hop the right foot in as you hop the left foot wide, squatting down into the left heel. Hop it back to center. Repeat for 30 seconds.

| Scissor Jacks

This is a variation of traditional jumping jacks. Jump the feet and arms open, then cross the left foot in front of the right and the left arm over the right arm. Jump the feet and arms open, then bring them together, crossing the right foot in front of the left, right arm over the left. Repeat for 30 seconds.

| Pliu00e9 Squat With Overhead Extensions

Grab a dumbbell and multitask for this move that’ll work the inner thighs as well as the triceps. Stand with the feet wide, toes pointed out. Hold a dumbbell with both hands overhead. As you squat down, bend the arms, lowering the dumbbell behind your head. Then straighten the legs and arms, squeezing at the top. Continue like this for 30 seconds, and if it becomes too difficult, place the dumbbell on the floor and continue for 30 more.

| Side Step and Squat

Stand with your feet together. With your right foot, take a wide step out to the right and squat down. As you straighten the legs, step your right foot back in. Repeat on the left side. This counts as one rep. Do as many as you can for 30 seconds.

| Scissor Kick

Lie on your back with your legs in the air, toes pointed out. Cross the right shin over the left, and pulse for two, then cross the left over the right, and pulse for two. Continue for one minute.

| Bridge With Knees Together

Come onto your back with knees bent, feet on the floor, and arms by your sides. Place a small pillow or block between the knees. Continue actively squeezing the knees together as you slowly raise and lower the hips for one minute. Then lower the hips to the floor, open the knees out wide, and stretch the inner thighs with your legs in Butterfly position.

Slim Your Inner Thighs With Our 5-Minute Workout

Slim Your Inner Thighs With Our 5-Minute Workout

Forget the baggy pants! Feel proud showing off your thighs with this five-minute workout. It combines cardio and strengthening moves to target your inner and outer thighs instantly u2014 your upper legs are guaranteed to be on fire by the end.

| Gate Swing With Cross

Start with the feet wider than shoulder-width apart| toes pointing out. Squat down| then jump the feet together| crossing the left foot in front of the right. Jump the feet wide| squat down| then jump together| crossing the right in front of the left. Keep it up for 30 seconds.

| Side Lunge

Stand with feet together. Take a wide step out to the side with the right foot| squatting into the left heel with the left leg straight. Then hop the right foot in as you hop the left foot wide| squatting down into the left heel. Hop it back to center. Repeat for 30 seconds.

| Scissor Jacks

This is a variation of traditional jumping jacks. Jump the feet and arms open| then cross the left foot in front of the right and the left arm over the right arm. Jump the feet and arms open| then bring them together| crossing the right foot in front of the left| right arm over the left. Repeat for 30 seconds.

| Pliu00e9 Squat With Overhead Extensions

Grab a dumbbell and multitask for this move that’ll work the inner thighs as well as the triceps. Stand with the feet wide| toes pointed out. Hold a dumbbell with both hands overhead. As you squat down| bend the arms| lowering the dumbbell behind your head. Then straighten the legs and arms| squeezing at the top. Continue like this for 30 seconds| and if it becomes too difficult| place the dumbbell on the floor and continue for 30 more.

| Side Step and Squat

Stand with your feet together. With your right foot| take a wide step out to the right and squat down. As you straighten the legs| step your right foot back in. Repeat on the left side. This counts as one rep. Do as many as you can for 30 seconds.

| Scissor Kick

Lie on your back with your legs in the air| toes pointed out. Cross the right shin over the left| and pulse for two| then cross the left over the right| and pulse for two. Continue for one minute.

| Bridge With Knees Together

Come onto your back with knees bent| feet on the floor| and arms by your sides. Place a small pillow or block between the knees. Continue actively squeezing the knees together as you slowly raise and lower the hips for one minute. Then lower the hips to the floor| open the knees out wide| and stretch the inner thighs with your legs in Butterfly position.

Shape and Tone Your Butt in Just 3 Weeks

Shape and Tone Your Butt in Just 3 Weeks

A shapely, rounded, perky tush not only gives you confidence in your yoga pants and bathing suit, but toning your backside with butt exercises will also make you stronger for your active lifestyle whether you run, cycle, swim, dance, climb, or play sports. This challenge takes minutes to do each day, requires no equipment, and is simple enough even for bodyweight-exercise newbies.

Getting started: This challenge consists of five basic exercises that target your glutes and thighs. Over the course of the challenge, you will increase the number of reps you’re doing of each exercise, eventually working up to three sets of 15 reps for each exercise. Below is an explanation of how to do each of the five exercises, followed by the plan itself. If the challenge ever feels too easy, go ahead and increase the number of reps, or repeat the circuit for another round.

| Single-Leg Squat

  • Stand firmly with both feet together. Put weight into your left leg and lift your right leg into the air.
  • Keeping the leg lifted, bend the left knee into a squat. Then straighten the leg to complete one rep.

| Pulsing Pliu00e9 Squat

  • Start in a wide squat with the toes turned out and heels directly below your knees. Place your hands on your hips, keeping your shoulders over your hips and your back in a vertical line.
  • While holding this position, in a pulsing fashion, quickly lower and raise your hips one inch to complete one pulse.
  • Two pulses equal one rep.

| One-Legged Reverse Plank Bridge

  • Begin seated with your hands behind you, fingers pointed away.
  • Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.
  • Raise the right leg into the air.
  • Keeping the arms straight, lower your pelvis toward the ground, then lift it back up to complete one rep.

| Superman Lift

  • Lie on your belly, engage your abs, and extend your arms straight out in front of you.
  • Lift your legs, arms, and chest off the floor as high as you can, extending the fingertips away from the toes.
  • Lower the legs, arms, and chest to one inch above the ground. This completes one rep.

| Donkey Kick

  • Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor.
  • Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  • Return to the start position to complete one rep.

| The 3-Week Plan

Follow the 21-day plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger. If the exercise does one leg at a time, do that number of reps on each side. So for the first exercise, the single-leg squat, you’ll be doing eight reps on each side for a total of 16 reps. After each day’s workout, stretch your glutes by doing the Figure Four.