Win at Weight Loss

Miriam Nelson, Ph.D., doesn't work with celebrities. Her clients are real women with real jobs, real families, and real bodies. She's also part of the prestigious committee of scientists and researchers that created the government's physical activity recommendations. That's why we tapped Nelson to develop an exclusive plan to put a firmer, slimmer body and better health within reach in as little as 10 minutes most days of the week.

"Many women think if they can't do an hour of exercise every day, they may as well do nothing," says Nelson. But you can see results with far less. Nelson should know—that's how she stays healthy: "There are plenty of days that I have just 10 minutes to fit in a walk. At least once during the week, I get in a run or bike ride. Then on the weekend, I exercise a lot more."

The best way to shorten your sessions is to boost the intensity, says Nelson. Research has found that a vigorous 20 minutes can melt 5 times more fat than a leisurely 40-minute workout—music to the ears of many 40-something women who find their waistlines expanding just as their free time is shrinking.

Try Prevention's Essential Over-40 Workout.

Our plan uses a point system based on the federal physical activity guidelines* that lets you exercise as much (or as little) as needed, based on your goal. You'll get a weekly point target, then you decide how to hit your mark. Simply pick from our customizable cardio and strength routines, plus a bonus list of calorie-torching activities. You'll lose inches all over, firm up, or reach your goal weight in no time. (Federal guidelines recommend at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity physical activity, plus two or more strength workouts a week.)

Workout at a glance

Choose a goal.

Determine how many points you need to accrue each week (see below).

Pick your cardio.

Earn 1 point for every 10 minutes of moderate activity and 2 points for vigorous. Or try our cardio routines.

Strength train.

Mix and match our total-body plans, or do your own. Every 10 minutes racks up another point.

Customize the plan.

Follow the sample schedules below, or create your own. If you choose the "look younger" goal, for example, you can swap a 10-minute vigorous workout for a more moderate 20 minutes if you don't feel like pushing yourself so hard.

Choose your goal

Once you learn how many points you need, follow these sample routines, or create your own to hit your weekly quota and achieve your goal.

Goal: look and feel 10 years younger

Points per week: 16

(14 Cardio, 2 Strength) Just 10 minutes a day can improve how well your heart and joints function. It also perks up your posture, slims your waistline, and boosts energy for a more youthful appearance.

Day / Sample Routine / Time / Score

Monday / Cardio 1 /10 min. / 2 points

Tuesday / Cardio 2 /10 min. / 2 points

Wednesday / Strength 1 / 10 min. / 1 point

Thursday / Cardio 1 / 10 min. / 2 points

Friday / Cardio 2 / 10 min. / 2 points

Saturday / Cardio 1 plus Strength 2 / 20 min. / 3 points

Sunday / Cardio 1 twice / 20 min. / 4 points

Goal: firm up from head to toe

Points per week: 20

(14 Cardio, 6 Strength)

Over time, even fit women can get a little flabby if they don't work to improve their muscle tone. Strength training sculpts muscles and kick-starts your metabolism for results that last.

Day / Sample routine / Time / Score

Monday / Cardio 1 4 times / 40 min. / 4 points

Tuesday / Strength 2 3 times / 30 min. / 3 points

Wednesday / Cardio 1 twice / 20 min. / 4 points

Thursday / Cardio 2 twice / 20 min. / 2 points

Friday / Strength 2 3 times / 30 min. / 3 points

Saturday / Moderate activity / 40 min. / 4 points

Sunday / Rest

Goal: punch through a plateau

Points per week: 35

(30 Cardio, 5 Strength) The best way to jump-start weight loss when the scale is stuck: Push yourself out of your comfort zone with more vigorous bouts of exercise and extra strength-training.

Day  / Sample Routine / Time / Score

Monday / Cardio 2 twice / 20 min. / 4 points

Tuesday / Cardio 1 plus Strength 2 twice / 30 min. / 4 points

Wednesday / Cardio 2 twice / 20 min. / 4 points

Thursday / Cardio 1 plus Strength 2 twice / 30 min. / 4 points

Friday / Cardio 2 twice / 20 min. / 2 points

Saturday / Vigorous activity / 50 min. / 10 points

Sunday / Vigorous activity (30 min) plus Strength 1 / 40 min. / 7 points

Goal: lose pounds and inches

Points per week: 39 (35 Cardio, 4 Strength)

You need to amp up your activity to slim down. Calorie crunching is key to shedding pounds, while strength training fuels your metabolism to burn more calories even after your workout and help maintain your smaller size.

Day / Sample Routine / Time / Score

Monday / Cardio 1 twice plus Strength 2 twice / 40 min. / 4 points

Tuesday / Cardio 1 4 times / 40 min. / 4 points

Wednesday / Cardio 2 2 times / 20 min. / 4 points

Thursday / Cardio 1 twice plus Strength 2 twice / 40 min. / 6 points

Friday / Cardio 2 3 times / 30 min. / 6 points

Saturday / Moderate activity / 90 min. / 9 points

Sunday / Vigorous activity / 30 min. / 6 points

Your Cardio Choices

No treadmill required! Simply mix and match from these two routines to squeeze 10-minute (or longer) workouts into your day. Do just one when you're busy; when you have more time, string together two. Choose your intensity: Moderate (1 point) or Vigorous (2 points). The more you do, the more points you accumulate, and the closer you get to your goal.

Cardio 1: do-anywhere fat blasters

Jumping from one exercise to the next keeps your calorie burn high and prevents boredom.

Time Moderate=1 point / Vigorous=2 points

0:00 March in place. / March in place, gradually bringing knees up to hip level.

2:00 March in place faster; bring knees to hip level / Run in place.

3:00 Half jacks: Alternately tap feet out to sides as you swing arms overhead / Do jumping jacks.

4:00 "Jump rope," lifting heels only as you pretend to swing a rope. / "Jump rope," hopping on both feet.

5:00 Do push-ups (from knees), normal pace (2 or 3 count up and down). / Do speed push-ups (from toes, if possible). Count how many you can do in 1 minute.

6:00 Stairmaster: Step up and down off a step. / Stairblaster: Jog up and down a flight of stairs.

7:00 Ski hop: Hop side to side about 2 feet, keeping knees bent and landing one foot at a time. / Speed skate: Leap side to side as far as you can, bending knees and swinging arms.

8:00 March in place fast. / Run in place.

9:00 March in place. / March in place.

10:00 Finish

Cardio 2: firm and burn routine

Combining quick-paced strength exercises with traditional cardio targets more muscles to burn extra calories during your workout and keeps your fat-burning engines firing afterward to burn twice as many calories post-cooldown.

Time Moderate=1 point / Vigorous=2 points

0:00 Walk or march in place. / Jog or march with high knees.

2:00 Do 8-12 push-ups (on knees). / Do 8-12 push-ups (from toes, if possible).

2:30 March in place. / Run or jump rope (if you don't have a rope, mimic the arm motion as you hop).

3:00 Do 8-12 lunges. / Do 8-12 lunges.

3:30 March in place. / Run or jump rope.

4:00 Do 8-12 dips. / Do 8-12 dips.

4:30 March in place. / Run or jump rope.

5:00 Do 8-12 bicycle curls. / Do 8-12 bicycle curls.

5:30 March in place. / Run or jump rope.

6:00 Repeat minutes 2:00-6:00.

10:00 Finish

Your strength plans

Research shows that you can build muscle and burn fat with just four multimuscle exercises. Pick from the two routines—one with dumbbells, one without—to fulfill your weekly point quota. Do a single routine when you have 10 minutes; if you have 20 minutes, do them back-to-back or paired with a cardio session for more points. Both strength workouts earn 1 point each.

Strength 1 = 1 point

No-Gear Toning

Do the exercises below one after another—circuit style—without resting in between to double your calorie burn. Do 8 to 12 reps of each move, then repeat the entire sequence 2 more times for a 10-minute routine.

Lunge

Firms hips, thighs, and butt

Step left foot back 2 to 3 feet and bend both knees, lowering until front leg is bent about 90 degrees, knee over ankle. Step back to start, and repeat, alternating legs.

Push-Up

Firms arms, chest, and abs

Position yourself on hands and knees, palms under shoulders. Bend elbows out to sides to lower chest toward floor. Straighten to start and repeat.

Bicycle Curl

Firms front and sides of abs

Lie on back with hands resting lightly behind head, feet flat. Lift head and upper back off floor as you extend left leg off floor and bend right knee toward chest. Twist torso to right, bringing left elbow and right knee toward each other. Release and repeat, pulling right elbow and left knee in. Continue alternating sides.

Chair Dip

Firms shoulders and arms

Sit on edge of a sturdy chair, knees bent and feet flat on floor, hands by hips and grasping seat. Press into palms to lift hips slightly in front of seat, and bend elbows back about 90 degrees, lowering body toward floor. Straighten arms and repeat.

Strength 2 = 1 point

Dumbbell Sculpt

For faster firming, use dumbbells heavy enough to lift just 8 times. When you can easily do 12 reps, it's time to trade up to heavier weights. Do 2 sets of 8 to 12 reps of each move below, resting 30 seconds between sets.

Row & Lift

Firms shoulders, back, arms, and butt

Stand with dumbbells in front of thighs. Hinge forward from hips, keeping dumbbells close to body as you lower 45 to 90 degrees. Let arms hang below shoulders, palms back. Bend elbows toward ceiling, pulling dumbbells toward chest; lower. With abs tight, press into heels and squeeze glutes to stand back up, keeping dumbbells close to body. Repeat.

Cross Chop

Firms shoulders, abs, butt, and legs

Stand with feet shoulder-width apart. Hold dumbbell by the ends, arms extended overhead and to right. Bend knees and hips, lowering as if you're sitting back into a chair, and rotate trunk to left, lowering dumbbell across body toward left foot. Return to start. Repeat to opposite side.

Curl & Press

Firms chest, arms, and abs

Lie with legs bent and hold dumbbells by chest, elbows bent out to sides. Engage abs to lift head and upper back off floor. Hold and press dumbbells up, straightening arms. Pause; lower dumbbells, and then head. Repeat.

Double-Duty Squat

Firms hips, thighs, butt, and arms

Stand with feet shoulder-width apart, holding dumbbells at sides, palms in. Bend knees and hips and lower as if sitting into a chair. Simultaneously bend elbows to curl weights up to shoulders, palms facing body. Keep knees behind toes by shifting weight back into heels and sticking butt out. Press into heels to stand up. Lower and repeat.

More Ways to Earn Cardio Points:

Moderate=1 point for every 10 minutes / Vigorous=2 points for every 10 minutes

Water aerobics / Swimming laps

Walking the dog / Power walking (4.2+ mph) or jogging

Doubles tennis / Singles tennis

Ice-skating / Snowshoeing or cross-country skiing

Bicycling (easy, around town) / Bicycling (pedaling fast or on hilly terrain)

Low-impact aerobics / Step aerobics

Shooting hoops / Playing tag

Bowling /  In-line skating

Hula-hooping / Jumping rope

Tai chi / Kickboxing

The Expert

Miriam Nelson, Ph.D., is director of the John Hancock Center for Physical Activity and Nutrition at Tufts University and author of the Strong Women book series.