[ ]

GO!
Guide

Prevention

slim down
in 10 minutes
Lets Get Started!
What you need

A pair of supportive walking shoes, a set of

5- to 8-pound dumbbells, a chair or low table,
and an exercise mat or a soft, carpeted area.

How to do it

PHOTOGRAPHS BY BUFF STRICKLAND; STYLING BY KATY ROBBINS; PROP STYLING BY MARTHA BERNABE; HAIR AND MAKEUP BY STACY BENEKE FOR MARK EDWARDS INC.

Choose your goal below (lose weight, get

toned, or boost energy). Each one has a target
number of sessions you need to complete
throughout the week. Youll mix and match
the 10-minute walking workouts and 10-minute
toning routinesavailable on the following
pagesweekly to achieve your desired results.

Choose Your goal

n Walking Workouts

n Toning Routines

lose weight

n 5 Energy-Boost Walks (p. 2)

n 6 Calorie-Burn Walks (p. 2)
n 4 Toning Walks (p. 2)
n 2 Butt & Thigh Firmers (p. 2)
n 2 Arm Sculptors (p. 3)
n 2 Belly Flatteners (p. 4)
= 21 sessions each week

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SHAPE UP super FAST

If you have 10 minutes, you have the time to tighten every
trouble spot, burn fat, and feel healthier
Think youre too busy to get fit? Think
again. In fact, you might be surprised to
learn that shorter workouts can be as much
as 30% more effective at spurring weight
loss than longer ones. Some researchers
theorize that shorter routines work better
because they keep your metabolismyour
internal fat-burning furnaceburning
throughout the day. After exercise, your
calorie burn remains elevated for up to a
full hour, so every time you add 10 minutes

of activity, you stoke your metabolism for

another 60 minutes. What a bargain!
The secret is packing as much power
as possible into that 10 minutes. This
10-minute workout Go Guide combines
short but intense interval walks with bouts
of targeted moves that use your own body
weight to tone up your butt, thighs, arms,
and belly. Within 2 weeks, youll feel stronger and look firmer. In 6weeks, you could
lose up to 10 pounds!

EXPERT BOX: Prevention contributing editor Chris Freytag (chrisfreytag.com) is a certified personal
trainer and author of The 2-Week Total Body Turnaround (Rodale, 2008). Buy the book and DVDs at
prevention.com/shop and read her blog at prevention.com/chrisfreytag.

n 3 Energy-Boost Walks (p. 2)

n 2 Calorie-Burn Walks (p. 2)
n 6 Toning Walks (p. 2)
n 3 Butt & Thigh Firmers (p. 2)
n 3 Arm Sculptors (p. 3)
n 3 Belly Flatteners (p. 4)
= 20 sessions each week

Boost energy

n 4 Energy-Boost Walks (p. 2)

n 4 Calorie-Burn Walks (p. 2)
n 4 Toning Walks (p. 2)
n 1 Butt & Thigh Firmers (p. 2)
n 1 Arm Sculptors (p. 3)
n 1 Belly Flatteners (p. 4)
= 15 sessions each week

When to do it

Aim to fit in two to three sessions throughout

each day. If you cant, adjust your workouts
over the week. For example, if you have time
for only one or two workouts one day, double
up the next day. Just aim to get all of your sessions in by the end of the week.

Your sample Day

6:507 am

Energy-Boost Walk

12:2012:30 pm

Calorie-Burn Walk

5:155:25 pm Arm Sculptor

8:509 pm

Belly Flattener

get fit even faster with the 8-minute fat blast at prevention.com/8minutefatblast
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Guide slim down in 10 minutes!
n

Walking Workouts

Toning Routines

Each of these three 10-minute walks revs

your calorie burn; theyre tailored even
further for variety and to help you reach
your specific goal. All three maximize
every minute of your time by getting your
heart rate up quickly and keeping you in
the optimal fat-burning zone throughout
the routine. Intensity levels are based on
a 1-to-10 scale, with 1 being how youd
feel standing still and 10 your reaction to
sprinting. Because every workout is short,
youll have more energy to give it your all
the entire time and burn more fat in the
process.

Butt & Thigh Firmer

Warm-up: March in place while swinging
your arms at your sides for 30 seconds. Rest
10 to 20 seconds between exercises. Repeat
routine twice.
Activity

Repetitions

Clockwork
Cardio Burst:
Side-to-Side Shuffle
One-Legged Lunges
Cardio Burst:
Side-to-Side Shuffle
Monster Squats

4 clocks with each leg

1 minute
8 times with each leg
1 minute
8 times with each leg

2. One-Legged Lunges

Calorie-Burn Walk
Min Activity

Place left foot on chair or table behind

you so leg is extended and youre balancing
on right leg. Bend right knee, lowering into
lunge, front knee behind toes. Press into
right foot to stand back up.

Intensity

0:00 Warm-up
4
1:00 Moderate-pace walk
5

(You can talk in short sentences) 
4:00 Pump it up (Fast walk,
9

almost breathless) 
5:00 Moderate-pace walk
5
6:00 Pump it up: Fast walk
9
7:00 Moderate-pace walk
5
8:00 Pump it up: Fast walk
9
9:00 Moderate to cool-down pace 5-4
10:00 Finish

Energy-Boost Walk
Min Activity

Intensity

0:00 Warm-up 4
1:00 Moderate-pace walk
5

(Fast enough that you can

talk in short sentences) 
6
4:00 Pick up the pace
7:00 Brisk but not breathless
7

(Power-walk pace)
9:00 Moderate to cool-down pace 5-4
10:00 Finish

Toning Walk
Min Activity
0:00
1:00
3:00
5:00
6:00
8:00
9:00
10:00

Intensity

Warm-up 4
Moderate-pace walk
5
Hit the stairs
8
Moderate-pace walk
7
Hit the stairs
8
Moderate-pace walk
5
Moderate to cool-down pace 5-4
Finish

1. Clockwork
Stand with feet together. Step left foot
forward (12 oclock position) 2 to 3 feet,
bend knees, and lower into lunge, keeping
front knee behind toes, as shown. Dont lean
forward. Press into left foot and stand back
up, feet together. Step left foot out to side
(9 oclock position), feet hip-width apart.
Bend knees and hips and sit back into squat,
knees behind toes, chest lifted. Stand back
up, feet together. Step left foot behind you
(6 oclock position), lower into lunge, then
stand back up. Repeat with right leg stepping
to 3 oclock position for squat.

3. Monster Squats
OneMinute
Cardio
Burst

Side-to-Side Shuffle: Squat,

with arms bent in front of
you, elbows by sides. Shuffle
10 to 15 feet to right, moving
right foot then left foot.
Return to left.

Stand with feet wider than shoulder-width

apart, toes pointing out slightly, arms relaxed
at sides. Sit back into squat, keeping knees
behind toes. As you stand up, raise left knee
out to side, placing foot back on floor as you
lower into next squat, lifting right leg.

reshape your body in 14 days. ORDER THE 2-WEEK TOTAL BODY TURNAROUND AT PREVENTION.COM/SHOP.
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Guide slim down in 10 minutes!
n

Toning Routines

Arm Sculptor

Activity Repetitions

Warm-up: March in place for

30 seconds while performing a
swimming motion with your
arms as if you were doing the
breaststroke. Rest 10 to 20
seconds between exercises.
Repeat routine twice.

Supported Curls
Cardio Burst:
Mountain Climbers

15 times with each arm

1 minute

Side Plank Push-Ups

Cardio Burst:
Mountain Climbers

8 times on each side

1 minute

T-Stand Rows
with Kickbacks

15 times, balancing on left leg first

and right leg second

2. Side Plank Push-Ups

Start on knees, hands beneath shoulders, and
body in line from head to knees. Bend elbows
out to sides, lowering chest almost to floor.
Straighten arms, pushing back up, then raise
left arm overhead, rolling body to left to form
a side plank. Lower and repeat on right.

3. T-Stand Rows with

Kickbacks
Stand with feet together, dumbbell in each
hand. Hinge forward at hips and raise right
leg behind you, arms hanging beneath shoulders, palms in. Tighten glutes and abs. Bend
elbows up and squeeze shoulder blades
together, pulling dumbbells toward rib cage.
Keeping upper arms still, press dumbbells
back and straighten arms. Hold, then reverse.

1. Supported Curls
Sit in chair with feet hip-width apart. Holding dumbbell in each hand, lean forward from hips
and rest elbows on thighs, palms up. Bend left elbow, curling dumbbell toward shoulder. Keep
upper arm still. Hold for a second, then lower and repeat with right arm.

OneMinute
Cardio
Burst

Mountain Climbers: Brace

hands on chair in push-up
position. Bring right foot
forward 10 to 12 inches, knee
bent. Jump, switching feet
quickly.

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GO!
Guide slim down in 10 minutes!
n

Toning Routines

Belly Flattener
Warm-up: March in place for 30 seconds
while performing a swimming motion
with your arms as if you were doing
the breaststroke. Rest 10 to 20 seconds
between exercises. Repeat routine twice.

Activity

Repetitions

Crisscrosses
Cardio Burst:
Bob n Weave
Full-Body Roll-Ups
Cardio Burst:
Bob n Weave

12 reps
1 minute

Windmills

8 times on each side

5 to 8 times
1 minute

1. Crisscrosses
Lie faceup with knees above hips, calves parallel to floor, hands behind head. Contract abs,
raising head and shoulders off floor as you extend right leg. Twist to left, bringing right elbow
and left knee toward each other. Dont pull on neck; the work should come from abs. Hold for
a second, then switch sides, twisting to right. (Thats 1 rep.)
A

2. Full-Body Roll-Ups

3. Windmills
Kneel with right leg extended to side, arms
out to sides, palms up [a]. Bend torso to left,
placing left hand on floor, raising right hand
overhead, and lifting right leg off floor [b].
Hold for a second, then return to start.

Lie faceup with legs extended, arms

overhead. Contract transverse abdominis
(the deep ab muscle that runs between
your hip bones) as you inhale and raise arms
up toward ceiling. Exhale as you tuck chin
and roll up, pulling navel toward spine. Curl
forward with arms extending in front of
you [pictured]. Inhale as you stay rounded.
Slowly and with control, reverse directions,
uncurling body as you exhale and lower to
floor, one vertebra at a time. Keep feet on
floor the entire time.

OneMinute
Cardio
Burst

Bob n Weave: Stand with

feet shoulder-width apart,
arms bent. Squat and dip
head and torso to right
as you stand up, like youre
ducking under something.
Repeat to left.

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