The Expert Troy Meier, certified fitness trainer and wellness manager at Canyon Ranch Spa Club at the Venetian Hotel in Las Vegas, designed this routine.

Workout at a Glance

What you need: Two hand towels and a smooth floor surface (like wood, tile, or linoleum). If your floors are carpeted, you can use paper plates and a single towel.   How to do it: Perform the exercises in the order shown. Start with the Main Move. If that’s too difficult, do the Make It Easier variation. Not challenging enough? Try the Make It Harder version. After each move, without resting, do a 3-Minute Cardio Burst (at right). Go through the routine once if you have only 15 minutes (you’ll burn up to 143 calories), or 3 times for a 45-minute session that burns up to 428. Aim for 3 or 4 workouts a week.   For faster results: Perform the whole routine 4 times through without stopping, and do 30 to 60 minutes of moderate cardio on alternate days.

The 3-Minute Cardio Burst

  Choose from the list below, ranked from least intense (burns 265 calories*) to most intense (428 calories*). After each strength move, do a cardio burst for 3 continuous minutes (set a timer if needed), then go on to the next exercise.  

  1. Move and Groove: Turn on some tunes and dance–the more you shake it, the more calories you’ll melt!  
  2. Towel Shuffle: Stand with knees slightly bent, arms extended, holding towel taut at chest height. Step right foot to right followed by left foot 3 times; repeat to left.  
  3. Knee-Ups: Holding towel, do a little hop as you raise left knee and pass towel under leg from left hand to right. Repeat with right leg.  
  4. Stair Sizzler: Attack a set of stairs: Walk or jog up and down or, if you only have a couple of stairs, simply step up and down repeatedly.   *For a 150-pound woman doing 45-minute plan