"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.
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.
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 |
| Mon | Cardio 2 twice | 20 min | 4 points |
| Tues | Cardio 1 plus Strength 2 twice | 30 min | 4 points |
| Wed | Cardio 2 twice | 20 min | 4 point |
| Thurs | Cardio 1 plus Strength 2 twice | 30 min | 4 points |
| Fri | Cardio 2 twice | 20 min | 2 points |
| Sat | Vigorous activity | 50 min | 10 points |
| Sun | 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 |
| Mon | Cardio 1 twice plus Strength 2 twice | 40 min | 4 points |
| Tues | Cardio 1 4 times | 40 min | 4 points |
| Wed | Cardio 2 2 times | 20 min | 4 points |
| Thurs | Cardio 1 twice plus Strength 2 twice | 40 min | 6 points |
| Fri | Cardio 2 3 times | 30 min | 6 points |
| Sat | Moderate activity | 90 min | 9 points |
| Sun | Vigorous activity | 30 min | 6 points |
*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.
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 |
| Mon | Cardio 1 4 Times | 40 min | 4 points |
| Tues | Strength 2 3 times | 30 min | 3 points |
| Wed | Cardio 1 twice | 20 min | 4 point |
| Thurs | Cardio 2 twice | 20 min | 2 points |
| Fri | Strength 2 3 times | 30 min | 3 points |
| Sat | Moderate activity | 40 min | 4 points |
| Sun | Rest |
Once you learn how many points you need, follow these sample routines, or create your own (see numbers 2 through 4, above right) to hit your weekly quota and achieve your goal. Note: indicates moderate intensity; means vigorous.
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 |
| Mon | Cardio 1 | 10 min | 2 points |
| Tues | Cardio 2 | 10 min | 2 points |
| Wed | Strength 1 | 10 min | 1 point |
| Thurs | Cardio 1 | 10 min | 2 points |
| Fri | Cardio 2 | 10 min | 2 points |
| Sat | Cardio 1 plus Strength 2 | 20 min | 3 points |
| Sun | Cardio 1 twice | 20 min | 4 points |
1. Choose a goal. Determine how many points you need to accrue each week.
2. Pick your cardio. Earn 1 point for every 10 minutes of moderate activity and 2 points for vigorous. Or try our Cardio Routines.
3. Strength-Train. Mix and match our total-body plans, or do your own. Every 10 minutes racks up another point.
4. 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.
