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By Lucy Danziger, SELF Editor-in-Chief I love my long training runs, but most days carving out more than an hour to work out just isn't in the cards. And when my schedule is really crammed, shoehorning a sweat session seems next to impossible. Luckily, the fantastic fitness team at SELF let me in on a little secret: You can get an hour's worth of fitness and calorie burning in 20 short minutes. Yes, I was skeptical at first, but this fat-blasting routine is as ultraeffective as it is speedy, and the secret lies in high-intensity spurts of energy. Here's how to do it: • Pick any cardio you like (running, swimming, the elliptical trainer). Warm up for 2 minutes at a moderate pace, then sprint for 30 seconds at the highest intensity you can muster. Slow down and do 90 seconds at a catch-your-breath recovery pace. Repeat eight times. You'll torch more calories in less time, while you burn fat faster. Follow this cardio session ...

By Denise Austin, Prevention One you'll do! When I want quick results, I do interval training. Research shows that vigorous bouts of aerobic exercise followed by easier ones, or mixing cardio intervals with strength training (as I do here), burns tons more calories in less time than if you were to work out at a steady intensity. Intervals supercharge your metabolism, so you burn calories all day long. And constantly switching from one move to the next keeps things interesting. The following program combines kicks, jumps, and squats. It really works your hips, thighs, and buns, so you tone and trim inches at the same time. Your Toning Program Beginner: Do 30 seconds of each of the five exercises; repeat the entire sequence four times for a total of 10 minutes. Advanced: Do 1 minute of each exercise; repeat the entire sequence four times for a 20-minute fat-blasting routine. Do three to five times a week. 1. Front Kicks Stand with your feet apart, left foot in front, an...

Choosing a successful strategy that will work for you and the habit you want to break. By Dr. Mark Liponis, PARADE Magazine All of us have some bad habits we'd like to kick. To improve your health, make up your mind that you are ready to change. Then choose a successful strategy that will work for you and the habit you want to break. Here are three techniques: Cold turkey: This is a good choice for people who are determined to change and don't want to mess around any longer. It's best for true physical addictions and for people who tend to have trouble moderating their behavior. Substitute: In many cases, you can substitute a healthy behavior for an unhealthy one. Set limits: For some people, putting a time or quantity limit on a behavior works. Smoking All three strategies can succeed. Cold turkey is the toughest but quickest route. Choose a time when stress is at a minimum and you have a support network. A nicotine substitute is another option. They come in a variety o...

I only have time to work out at night. Will this disrupt my sleep? By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness Q: When is the best time of day to exercise? I am planning to start and can only fit in a walk on the treadmill in the evening. Will this make it hard for me to get to sleep? A: It seems logical to assume that if you rev your body up at a time when it's naturally starting to wind down, you may find it hard to get to sleep. But there are many factors that can affect how your body reacts: How much sleep you've been getting over the past days and weeks (are you sleep deprived, or well rested?) How hard and how long your exercise session is How late in the evening your workout is Your personal response may vary. People who consume caffeine report different individual responses, too. Some say that having a soda or coffee in the afternoon or evening will keep them up all night, while others down shots of espresso and claim no disrupted sleep whatsoever. Sl...

If you're looking for weight-loss inspiration, you'll find it here. These 18 people dropped a total of 1,895 pounds—almost a ton of excess weight. And while they all had the same ultimate goals—lose weight, look better, feel better and live longer—each took a different path to success. Read through to find how they did it Sharlynn: Before "My dad had a heart attack and that scared me. I think most of all it was me being tired of being fat. I didn't want to be the fat girl. I wanted to date, be happy inside and out." Sharlynn: After "One day I was walking past a mirror, I took a double-take and started to cry. I called Kelly and said, 'Guess what?' He said, 'What?' I said, 'I'm pretty,' with tears in my eyes." Read Sharlynn's full story. David R.: Before "At my maximum, I was wearing pants with a 60-inch waist." David R.: After "The support I get from my family and from the Weight Watchers meetings has b...

Tone up and beat boredom with these smart variations on old favorites. By Nicole Clancy, Prevention Instead of: Lunges Try: Clockwork Lunges Standing with hands on hips, picture yourself in the center of a big clock. Lunge toward 12:00 with right leg, bending both knees, keeping right knee over ankle (A). Return to start, then lunge right leg sideways toward 3:00; bend right knee and hips, sitting back, while keeping left leg straight (B). Return to start and step left foot back into lunge toward 6:00, then sideways to 9:00. Repeat in counterclockwise direction, beginning with left foot. Instead of: Pushups Try: Asymmetrical Wall Slides Stand with arms extended, hands on wall at shoulder height, back straight and leaning in about 45 degrees. Slide right hand out to side about 12 inches and bend elbows, lowering chest toward wall. Straighten and return to start. Repeat, sliding left hand to side. Alternate for eight to 10 reps. Instead of: Squats Try: Staggered-Stance Leg Lifts Stand wi...

Firm up jiggly arms by targeting the biceps and triceps. By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness Do you avoid sleeveless tops? Have you toned down your goodbyes so that you don't wave with too much enthusiasm? For many women, the upper arm is high on their list of flab-prone body parts. But the upper arms are easy to improve, and you can firm up with a few easy moves. The main muscles that give arms their shape are the biceps and triceps. Doing resistance exercises to target these muscles can help build more muscle, which will give the arms tone and definition. Although weak muscles contribute to flab, so does excess fat. Some women are more prone to storing fat in their upper arms. And that means that, even if you strengthen your arms, they may still appear mushy if you don't trim down the fat as well. So, in addition to strengthening your muscles, a key plan of attack is to decrease body fat. And the recipe for reducing fat all over—including in your arms...

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises. Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast. Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym. 1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps. 2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1...

Feeling great naked is only 6 exercises away. By Denise Brodey, Prevention While other fitness buffs are thinking about toned legs and arms, women doing this plan can revel in their own little secret: Not only will it give you a flat belly, but it'll boost your sex drive—in an hour. Studies show women's sexual satisfaction directly correlates to their exercise quotient. "Working out boosts endorphins that get you in the mood," says Laura Berman, Ph.D., founder of the Berman Center, a sexual health clinic in Chicago. She teamed up with Prevention to devise this exclusive libido-boosting routine, based on her new book, The Passion Prescription (Hyperion, 2006). Her Rx: daily Kegels, plus, on alternating days, five more sex-enhancing moves designed to target the pelvic floor and abs. "Increasing the circulation to the pelvic area is a key component of better sex," says Berman. Just be forewarned: The aphrodisiac effect of this plan might kick in immediately...

Try these recession-proof workout ideas. By Lara Rosenbaum for ExerciseTV These days, financial fitness seems as coveted as the physical kind, but just because you're watching your wallet doesn't mean you have to stop watching your waistline. In fact, keeping up with your workouts can increase energy, lift a sour mood and reduce stress—all important perks when times are tough. And the best part? Like any of the best things in life, getting fit—and staying there—can be completely free. Of course, you can throw on a pair of sneakers and head outside for a run or brisk walk—these methods are tried and true. But for a more well-rounded approach to fitness, why not try a free workout download to start trimming down and toning up? Read on for some of our favorite free online workouts, as well as tips to meet your fitness and nutrition needs without spending a cent. Get creative with cardio Revving up your heart rate has been shown to release feel-good endorphins, which can buoy your ...

By Jennifer Rainey Marquez, Women's Health Women's Health The average doctor's visit lasts less than 15 minutes. And between the time wasted on nervous chatter and trying to tie the paper gown, you're looking at just 10 minutes (or less) of poking, prodding, and question-answering. So you don't want to waste precious moments on a doc who's second-rate. But how to find the right one? Start with our list of the best M.D.s in the country ... in the specialties most crucial to you. Ready to make your appointment? Women's Health has teamed up with the research firm Castle Connolly to create an exhaustive list of America's best docs for women. You can find more information about every physician listed at womenshealthmag.com/topdocs. And for a limited time, get free access on our site to Castle Connolly's complete physician database of more than 22,000 primary-care doctors and specialists across the U.S. Cardiology and internal medicine There are only two r...