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 ere is an overview of what you’ll be doing. Most days you’ll combine two of the
three workouts.

Crank up your calorie burn by alternating Week 2: 4-minute moderate pace,

a variety of walking routines—from 60-second speed interval;do 4 times
moderately paced jaunts to high-speed = 20 minutes total
intervals—each week. Start and finish Week 3: 3-minute moderate pace,
each of your workouts with 5 minutes 90-second speed interval;do 4 times
of slow walking to warm up and cool = 18 minutes total
down.
(Saturday)
Pick an easy-to-remember route that
(Monday,Wednesday,and Friday) will take about 20 minutes to complete
It’s “easy” because you don’t have to at a fast pace. Each week,try to cover

Ultimate 21-Day really push yourself. Just get out and

walk at a good pace,as if you were
the same distance in less time.

Total Body Makeover

5 minutes late for an appointment. (Sunday)
Week 1: 30 minutes This is your endurance workout. Walk
Week 2: 35 minutes at a pace you can comfortably sustain
YOU CAN GET A NEW BODY in as few as your calorie burn an extra 25 to 50% in Week 3: 40 minutes for the recommended time. Focus on
3 weeks—one with more energy,a revved- the same amount of time—and incinerate enjoying your jaunt,not on getting out
up metabolism to burn extra calories,and another 75 calories over the course of the (Tuesday and Thursday) and back fast.
a firmer,shapelier figure that will turn day to boot. Here you’ll pick up the pace—and your Week 1: 40 minutes
heads whether you’re wearing jeans or a This firm-up plan consists of three calorie burn—for about 30 to 90 seconds, Week 2: 50 minutes
little black dress. The secret to dropping parts:a walking workout to burn fat,body before slowing down to catch your breath. Week 3: 60 minutes
pounds and inches quickly is high- shaping with weights,and tummy-toning During the speed interval,you should
intensity workouts. But don’t panic—you calisthenics. The walking workout includes be walking so that you’re breathing hard
don’t have to run for miles or lift 50-pound four walks (easy,interval,speed,and long), and talking in full sentences is difficult.
dumbbells. What’s high intensity for and the weight workout includes three Week 1: 4-minute moderate pace,
someone who’s less fit may be low for routines (basic,light,and heavy). Mixing 30-second speed interval;do 4 times
you,or vice versa. The point is to push and matching them will keep you speeding = 18 minutes total
out of your comfort zone so you boost along toward fabulous results.
 ake tracking your 21-day fitness plan easier by hanging this log in plain sight—and Basic (Monday) Complete three sets of 10 to 12 repetitions for each exercise. Use
using it. After every workout, simply check off the appropriate box (no, the walk weights heavy enough to make your last few reps challenging.
times don’t include warm-ups and cool-downs, but you have to do them anyway). Light Weights (Wednesday) Use lighter weights and do 3 full-rep,then 3 pulse-rep,
sequences three times for a total of 18 reps. For example,for the pulse reps of the
overhead press,instead of bringing the weights down to shoulder height,stop at about
the top of your head,then press them up three times from that position.
Heavy Weights (Friday) Grab heavier weights and do three sets of 6 to 8 reps for each
exercise.

NORMAL INTENSITY
Hold dumbbells at shoulder height. Step your left foot
back about 2 to 3 feet. Bending your right knee,inhale as
you lower your body straight down (don’t lean forward)
until your right knee is bent 90 degrees and your left knee
nearly touches the floor. Hold for a second,then push
back up,stepping your back foot forward. Repeat with
your other leg.

HIGHER INTENSITY
Lunge,and as you
stand,lift your back
leg up in front of you.
Repeat with your
other leg.

HIGHEST INTENSITY
Lunge,and as you stand,
lift your back leg up in
* Walk: At a moderate pace for the first time listed, then speed up for the second. Do this four
times.
front of you and twist
your torso toward that
knee. Repeat with
your other leg.
Do the same four moves for each workout,with weekly variations to make them
more challenging.
NORMAL INTENSITY Sit on the edge of a chair with
your feet hip-width apart and bend forward from your
hips. With your arms hanging down,palms facing each
other,bend your elbows back,squeeze your shoulder
blades,and lift the weights toward your ribs. Don’t arch
your back or raise your torso as you lift the dumbbells.
Hold for a second,then slowly lower. (If you have back
problems,stick with this variation for all weeks.)

NORMAL INTENSITY
Sit on the edge of a chair
with your feet hip-width
apart. Hold a dumbbell
in each hand at shoulder
height,palms facing
forward and elbows pointing
down. Slowly press the dumbbells
straight up. Hold for a second,then
slowly lower. Don’t arch your back or
HIGHER lift the dumbbells forward or back.
INTENSITY
Stand with your
feet hip-width HIGHER INTENSITY Stand with
apart,knees your feet hip-width apart and knees
slightly bent. HIGHEST INTENSITY slightly bent as you lift.
Bend forward Balance on one leg. Do
from your half of the recommended
hips and lift reps balancing on your HIGHEST INTENSITY Balance on
the weights. right leg and the other one leg and raise your other knee.
half on your left leg. Do half of the reps balancing on your
right leg and the other half on your
left leg.
 Do this four-move workout on Tuesday,Thursday,and Saturday. Complete the number
of repetitions specified for each exercise.
NORMAL INTENSITY Kneel on the floor and walk your hands out in front
of you until your head,back,hips,and knees form a straight line. With your
hands directly under your shoulders,bend your elbows out to the sides and
lower your body until your chest nearly touches the floor. Keep your body
straight. Hold for a second,then push back up.

NORMAL INTENSITY HIGHER INTENSITY

Sit with your knees bent and feet flat on Keep your arms out in front of you,
the floor. Hold on to the back of your parallel to the floor. Do once.
thighs. Tightening your abs and shifting
your weight back,lift your feet so your
calves are parallel to the floor,and balance
HIGHER INTENSITY Balance on on your sit bones. Hold
your hands and one bent knee and for three breaths,then
extend your other leg behind you. relax. Do once.
Do half of the reps balancing on
your right leg and the other half on
your left leg. HIGHEST INTENSITY
Keep your arms out in
front of you,parallel to
HIGHEST INTENSITY With your the floor,and extend
feet flexed and toes tucked,balance your legs straight. Do
on your hands and the balls of your once.
feet to do the push-ups.
 NORMAL INTENSITY Lie facedown with your toes tucked and NORMAL INTENSITY Lie on your back with your knees bent,feet on the
your elbows under your shoulders,so your forearms and palms floor,and arms at sides. Contracting your abs and buttocks,exhale as you
are on the floor. Contracting your abs,buttocks,and back,exhale lift your butt,hips,and back off the floor to form a straight line from your
as you press into your forearms and hands and lift your pelvis and shoulders to your knees. Your upper back
legs off the floor,so your back and legs form a straight line. Don’t and shoulders should remain on the floor.
bend at your waist or hips. Balance on your forearms and balls of Hold for three breaths,then lower. Do once.
feet,holding for three breaths,then relax. Do once.

HIGHER INTENSITY When

you’re in the up position,lift
and straighten your right leg
so it’s diagonal and pointing
toward the ceiling. Hold for
three breaths. Lower your leg
and then your torso. Repeat
once with your left leg.

HIGHEST INTENSITY Lie on your back with

your left foot flat on the floor and your right
leg extended,so that when you lift you’re only
using one leg. Extend your arms straight
HIGHER INTENSITY up over your chest. Do one time
When you’re in the up with each leg,holding for three
position,raise your breaths.
right foot off the floor
and hold. Lower your
leg and body to the
floor,then repeat with
your other leg.
HIGHEST INTENSITY Balance on your toes
and hands,arms extended,and lift your right
foot off the floor. After holding for three breaths,
pull your knee into your chest and extend back
out five times. Lower your leg and body to the
floor,then repeat with your other leg.
NORMAL INTENSITY Lie on your back with your knees bent, feet
on the floor. With your hands behind your head, exhale as you slowly
lift your head and right shoulder off the floor, twisting to the left
and bringing your right shoulder toward your left knee. Keep your
lower back pressed into the floor, and don’t pull your chin to your
chest. Hold for a second, then inhale as you slowly lower. Repeat,
alternating sides. Do 6 reps on each side for a total of 12.

HIGHER INTENSITY Do the crunches

with your legs extended up. Do 6 reps
on each side for a total of 12.

HIGHEST
INTENSITY
Extend your legs
out so they’re
about 6 inches off the floor. As you twist, bend
your knee in toward your chest and opposite
elbow. Do 6 reps on each side for a total of 12.