Lose Weight With This 7-Move, At-Home Toning Workout That Only Takes 20 Minutes

         
By Jenna Bergen Southerland, Prevention
     

New to strength training? This gentle Fit & Firm Foundations routine from our all-new Toning Transformation Challenge is a perfect starting point for anyone who is trying to lose 20 or more pounds, dealing with joint pain, or just getting back to exercise. With only seven simple moves, you'll boost your metabolism and sculpt a tighter, leaner body.

[post_ads]Try it now, and then consider joining the 8-Week Toning Transformation Challenge. For as little as $9, you'll score everything you need to get back in shape this summer, including access to more than 140 minutes of follow-along workout videos, meal plans, recipes, and more.

How to do it
Perform each exercise for 60 seconds unless otherwise noted, resting for about 20 seconds between moves. Do as many reps as you can while maintaining proper form during each set. Do the circuit twice. All you need is a chair, a hand towel, and a pair of hand weights.

       

                  

MOVE 1: Lateral Leg Lift

Targets:  Outer thighs
Stand with feet hip-width apart, left hand resting on back of chair. Transfer body weight onto left leg, keeping knee slightly bent. Lift right leg out to side as high as possible, squeezing outer hip, then slowly return to starting position. Immediately move into next rep, continuing for 30 seconds. Repeat on opposite leg.

                   

MORE: See How This 8-Week Toning Transformation Plan Can Help You Firm Up, Lose Weight, And Feel Amazing

                       

                 
MOVE 2: Side-Angle Lift

Targets: Butt

Stand with feet hip-width apart, left hand resting on back of chair. Transfer body weight onto left leg, keeping knee slightly bent. Lift right leg diagonally behind you at a 45-degree angle, feeling glute engage. Slowly return to starting position. Immediately move into next rep, continuing for 30 seconds. Repeat on opposite leg.

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MOVE 3: Front Arm Raise to Lateral Arm Raise

Targets: Shoulders

Stand with feet hip-width apart, holding a weight in each hand. This is starting position. Keeping elbows slightly bent and palms facing down, raise weights in front of you to shoulder height (A). Lower weights back to start. Raise weights out to sides to shoulder height (B). Lower weights to starting position. Continue alternating direction with each rep.

MORE: 7 Food Pairings That Fight Inflammation
                 

                  
MOVE 4: Hip Hinge

Targets: Butt, hamstrings

[post_ads]Stand with feet slightly more than hip-width apart. Place hands on thighs. Keeping back flat, bend knees and hinge at hips to lean torso forward. Stop when chest is nearly parallel to floor. Push through heels and slowly return to standing, squeezing glutes.

                      

                         
MOVE 5: Lateral Pull-Down

Targets: Upper back

Stand with arms extended overhead, holding ends of hand towel (A). Bend elbows and pull towel to chest, contracting upper back as shoulder blades move toward each other (B). Reverse movement back to starting position.

                 

MORE: 10-Minute Meals To Help You Lose Weight
                      

                         
MOVE 6: Triceps Pulse

Targets: Triceps
Stand with feet hip-width apart, arms extended behind you, holding ends of hand towel, palms facing up. Bend knees and lean torso forward, keeping chest lifted and back flat. Squeezing through triceps, quickly pulse arms up and down 1 inch.
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MOVE 7: Standing Side Chop

Targets: Core

Stand holding ends of hand towel next to left hip (A). Keeping arms straight, raise towel up and across body until towel is above right shoulder (B). Reverse movement to return to starting position. Continue for 30 seconds. Repeat on opposite side.