Spike your abs workout with five resistance moves to get that six-pack you crave in a fraction of the time. If you’re not using weights in your abs routine, you could be holding your belly back from achieving the flat, firm and fabulously defined look you’ve been striving for. Abs exercises and weights go together like reality-TV stars and on-camera meltdowns – one...

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Get lean, sculpted legs with the pop squat. This plyo move will tone your lower body and inject some excitement into your workout. Target Muscles: gluteus maximus, quadriceps Set up: Begin in a squat position, feet wider than hip-width apart and hands on hips. Don’t allow the knee to extend past the toes [A]. Action: Jump in the air with your toes pointing out [B]. Land...

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Get the most out of your cardio workout with these two high-intensity interval routines. Maximize your cardio workout with high-intensity interval training. Four times per week, choose one of these HIIT cardio plans and perform it after the strength portion of your program. Before you get started, warm up for five minutes with light activity, such as walking or jogging. And, FYI: “rest”...

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Endless reps aren't necessary to build triceps that pop. Get sleek, trim upper arms in a matter of weeks with these three moves. Target Muscles: triceps brachii, pectoralis major Set Up: Place your hands on the edge of a bench so that your thumbs and index fingers form a diamond shape. Extend your legs straight behind you, toes touching the ground [A]. Action: Keeping your...

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Add this lower-body move to your routine. It's a great glutes exercise for both at home and at the gym. Target Muscles: gluteus maximus Set Up: Lie on your back on the floor with your feet comfortably apart (15 to 20 inches). Place a weight plate across your pelvis (as shown), holding it in place with your hands. Action: Raise your hips as high as possible...

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Whether you're just starting on the road to fitness or you've been trotting it for years, we've got the perfect treadmill plan for you. Safety note: For the sprint section (minutes 30 to 35 in the advanced program), stand with your feet on the side rails while you increase the belt speed. Support your body weight using the machine arms and start running on...

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