Get energized, feel great! Take your workout to the next level with simple, progressive moves and a time-saving cardio plan

Feeling beat? If you've been sedentary all day, it's likely that your mind, not your body, is weary. The best way to fight fatigue is actually counterintuitive: If you get up and do something physical, the benefits will go far beyond toned muscles. Exercising regularly improves the quality of your health, enhances your immune system, generates a higher tolerance for stress and eliminates the tiredness that accompanies inactivity. The key to feeling more alive and in touch with your body is to increase your fitness level by adding intensity to your workout. Also, the fitter you are, the more calories you burn with less effort during your workouts--and the more you enjoy working out harder!

This program will maximize your efforts by sensibly and progressively introducing you to higher-intensity training. Whether you're a workout veteran or just starting out, you'll feel stronger, more fit and filled with vitality.

(1) lunge and curl

(1a) Stand holding a dumbbell in each hand, arms hanging at your sides and feet hip-width apart. Keep the legs straight and unlocked and your abs contracted. With the torso centered, step forward one stride with your left foot, bending both knees to align the left knee over the left ankle, with the back knee approaching the floor and the heel lifted.

(1b) Straighten your legs and push back toward the starting position. Immediately step back into a lunge with your left heel lifted and the right knee aligned with the right ankle. As you lunge, bend both elbows, curling the dumbbells up to face your shoulders. Lower your arms as you straighten the legs, and return to the starting position. Repeat, alternating legs.

Strengthens quadriceps, hamstrings, buttocks, calves and biceps.

Recommended weights: 5 to 12 pounds.

Finishing move: Do 1 set of 10 to 12 hammer curls. With arms at your sides, palms facing in, bend the elbows without rotating the palms up.

(2) squat with overhead press

(2a) Stand holding a dumbbell in each hand, arms at your sides and legs straight but unlocked. Contract your abs, lifting your chest and letting the shoulders stay relaxed. Keeping your body weight toward your heels, bend both legs, lowering the hips until your thighs are almost parallel to the floor.

(2b) As you straighten your legs, squeeze the shoulder blades down and back. Bend your elbows to bring the dumbbells toward your shoulders, then press your arms overhead without locking them. Bend the elbows lowering your arms to starting position. Repeat.

Strengthens quadriceps, hamstrings, buttocks, upper back, and front and middle shoulders.

Recommended weight: 5 to 8 pounds.

Finishing move: Do 1 set of 8 to 12 reps of alternating overhead presses. Press one arm overhead at a time; work both arms for 1 rep.

(3) plie drag with triceps extension

(3a) Stand with your heels together, legs straight with toes turned out comfortably (about a 45-degree angle) and knees and toes aligned. Hold a dumbbell horizontally above your head with one end cupped in each hand, keeping your arms straight and aligned with your ears. Contract your abs, making sure the shoulder blades are squeezed down and together.

(3b) Step out sideways with your right foot, bending both knees and lowering the hips as low as you can without shifting them forward or backward. At the same time (and without moving your arms), bend your elbows to lower the dumbbell behind your head. Drag the right foot back to starting position and straighten your arms above your head. Repeat, alternating sides.

Strengthens quadriceps, hamstrings, buttocks, inner thighs and triceps.

Recommended weight: 5 to 8 pounds.

Finishing move: Do 1 set of 8 to 12 reps of triceps kickbacks. Bend the knees and hinge forward at the hips, keeping legs hip-width apart and elbows bent 90 degrees, then straighten both arms behind you. Repeat.

(4) shoulder fan

(4a) Stand holding a dumbbell in each hand, with your arms hanging at your sides and palms facing in, feet hip-width apart and knees slightly bent. Contract your abs and draw your shoulder blades down and together. Keeping your wrists straight, lift the dumbbells up and out to shoulder height without locking your elbows, then lower to the starting position.

(4b) Lift your arms up to a 45-degree angle, and lower. Repeat; this time, lifting your arms to the front and up to shoulder height, palms facing each other. Lower to starting position, and repeat the entire move.

Strengthens front, middle and rear shoulders.

Recommended weight: 3 to 5 pounds.

Finishing move: Do 1 set of 8 to 12 reps of bent-over flys. Bend your knees and hinge forward at the hips, legs hip-width apart. Keep your arms hanging at your sides and in line with the shoulders, with your palms facing in. Lift both arms up and out to shoulder height, then lower.

(5) push-up and leg lifts

(5a) Kneel on the floor, with your wrists in line with your shoulders, arms straight and knees aligned with the hips. Extend one leg at a time behind you until you're balanced on the balls of both feet, ankles together. Lower the hips, contracting your abs until your body forms one straight line from head to heels. Maintaining this position, lift one leg up to hip height.