Selene Yeager - The Women’s Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You—In 15 Minutes a Day!

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher. Internet addresses and telephone numbers given in this book were accurate at the time it went to press. 2011 by Rodale Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Rodale books may be purchased for business or promotional use or for special sales.
For information, please write to: Special Markets Department, Rodale Inc., 733 3rd Ave, New York, NY 10017 Womens Health is a registered trademark of Rodale Inc.

Book design by Elizabeth Neal
With George Karabotsos, design director of Mens Health and Womens Health Books Photo editor: Mark Haddad All photography by Beth Bischoff Cover Stylist: Kathy Kalafut
Cover Hairstylist: Giovanni Giuntoli at Maxine Tall Management for Redken
Cover Makeup: Lynn LaMorte Library of Congress Cataloging-in-Publication Data is on file with the publisher. ISBN-trade 13:978-1-60961-737-0
ISBN-direct 13:978-1-60961-801-8 Trade paperback and direct mail hardcover editions published simultaneously in September 2011. Distributed to the book trade by Macmillan 2 4 6 8 10 9 7 5 3 1 paperback 2 4 6 8 10 9 7 5 3 1 hardcover We inspire and enable people to improve their lives and the world around them.

I t takes a small army to create a big book. And this Big Book was no exception. I cant possibly give sufficient thanks to all those who helped move this project from a simple idea to a big, thick book filled to the brim with really cool, superfast workouts.

But Ill try, first by sharing my appreciation for Womens Health magazine Editor Michelle Promaulayko and Editorial Director David Zinczenko and the entire Womens Health staff for creating such a successful brand that inspires women to live healthier lives. Its my hope that this book helps to forward that mission. My heartfelt thanks go to editor Jeff Csatari for the opportunity to execute this idea and his calm, unflappable guidance from start to finish. Stephen Perrine and the entire Womens Health Books team, including Ruth Konigsberg for her insightful editing, Debbie McHugh, Ursula Cary, and Erin Williams for catching my mistakes. Book group Design Director George Karabotsos, and the talented designer on this book, Elizabeth Neal. Photographer Beth Bischoff for the beautiful chapter openers and workout pictures, assistants Geoffrey Goodbridge and Estaban Aladro, and models Elaine Kwon, Johanna Sambucini, Rebecca Kennedy, Valerie Wong, and Sara Otey for holding those poses so long.

Executive Vice President and Publisher Karen Rinaldi, Chris Krogermeier, Sara Cox, and everyone else at Rodale Books who were so enthusiastic and helpful. For sharing their invaluable expertise in health, fitness, and nutrition, I thank Sean Armstead; Craig Ballantyne, CSCS; Joan Salge Blake, RD; Traver Boehm; Kurt Brett; Mike Brungardt; Jay Cardiello; Michael A. Clark, DPT; Hannah Davis; Amy Dixon; Gregory Florez; Martin Gibala, PhD; Tony Gentilcore; Bill Hartman, PT, CSCS; Carter Hays; Tom Holland; Katrina Hodgson; William Kraemer, PhD; Christopher Knight, PhD; Jim Liston, CSCS; Ashley Ntansah; Scott Mazzetti, PhD; Mike Mejia, MS, CSCS; Scott H. Mendelson; C.J. Murphy; Stuart Phillips, PhD; Wayne Phillips, PhD; Lauren Piskin; Carrie Rezabek; Craig Rasmussen, CSCS; David Raye; Robert dos Remedios, CSCS; Juan Carlos Santana, CSCS; Jonas Sahratian; Jyotsna Sahni, MD; Michelle M. Seibel, MD; Tina Schmidt-McNulty; Tara Stiles; Patrick Striet, CSCS; Jason Talanian, PhD; Mark Verstegen; Diane Vives; Wayne Westcott, PhD, CSCS; Jordan Yuam, NCEP; Valerie Waters; and Victoria Zdrok, PhD.

And of course, my family. Dave, none of this happens without your undying support; daughter Juniper for hugs and smiles, and Mom and Dad for always lending a helping hand. Thank you. Selene Yeager

I dont have the time. Does that sentence sound familiar? We bet it does. Hands down, its the number one reason, in survey after survey, that women give for why they cant exercise.

And its true: we are hard-pressed for time. Between work and family commitments and trying to have a social life, there never really seem to be enough hours in the day. But you dont need an hour to start a fitness plan that works. You dont need even half an hour. Were going to let you in on a little secret: All you need to create a slimmer, sexier, healthier body is 15 minutes.

Thats right, if you use your time wisely, you can get a great, body-transforming workout in just 15 minutes four to six times a week.

According to an October 2010 study published in the European Journal of Applied Physiology, 15 minutes of resistance training was just as effective as 35 minutes in elevating resting energy expenditure for up to 72 hours after exercising. That means you can burn calories, build muscle, and get the body you want in half the time you thought possible. And youll actually have a much better chance of slimming down with quick workouts than with lengthy gym sessions. A study in the International Journal of Sports Medicine found that women who were trying to lose weight had a much better chance of sticking to an exercise plan if their workouts were chopped down to 15 minutes. It makes sense. You can always find 15 minutes, right? If you took every single second during which you said or thought I dont have the time and added them up, it would equal more than 15 minutes.

Thats why weve created our revolutionary superfast fitness program composed entirely of 15-minute workouts. These arent the kind of 15-minute workouts that are half as good as a 30-minute session. Theyre scientifically designed to be as effective as they are efficient, so youll achieve the best results in the least amount of time. Every second of exercise will count a little more than it ever has before. Instead of working out longer, youll be working out smarter and faster. Youll find workouts to flatten your belly so quickly its almost instantaneous; workouts that melt fat off your body so fast youll barely have time to buy a smaller pair of pants before you drop another size; workouts that will turn your jiggly arms and thighs into firm, sleek accessories youll want to show off every second you can.