10 Minutes to Burn

HOMEBODY MOVES

The lowdown: No gym? No problem. With this total-body workout by Nick Kempen at Sports Club/L.A. in Miami, even the office makes for a good fitness space.

What you'll get in four weeks: Toned arms; jeans that fit better.

Special equipment: A pair of 5- to 8-pound weights.

How it works:

1 MINUTE Jog in place.

1 MINUTE Stand while holding weights vertically in your hands, arms stretched out. Now pretend you're sitting down on a chair, hold for three counts, then get back up, bringing the weights toward your chest. Repeat.

1 MINUTE Holding the weights, get in a semisquat position, spine at 45 degrees, back flat, arms hanging straight down, perpendicular to the floor. Now bend your elbows (so they're pointing up at the ceiling) and lift weights toward your chest; hold. Slowly lower weights to original position. Repeat.

3 MINUTES Take your hand weights, arms by your side. Step right foot forward into a lunge; hold as you slowly bring up your weights in a bicep curl; return to original position. Now, while pivoting, step to the left (still with your right foot); hold; return. Continue for two more rotations until you're back to where you started. Now repeat entire revolution with the left foot forward.

1 MINUTE Do push-ups on the floor or against the wall.

3 MINUTES Drop to the floor for a core hold: With forearms and toes on floor, keep spine straight and abs held in. Hold for one minute. Then release and stretch back into a yoga child's pose: Sit back on your shins and reach your arms to the floor in front of you. Repeat core hold.

TENNIS TRAINING

The lowdown: Put your old racket and balls to use with these heart-pounding, court-inspired drills designed by Whitney Kraft, director of tennis at the U.S. Tennis Association Billie Jean King National Tennis Center.

What you'll get in four weeks: Better coordination, balance, and stamina; a new obsession with tennis skirts.

Special equipment: Tennis racket; three tennis-ball cans; two balls.

Extra credit: During rest periods, "dribble" the ball with your racket.

How it works (instructions assume right-handedness; reverse if you're left-handed):

30 SECONDS Place two cans 4 feet apart in a vertical line in front of you; sprint around them, making figure-eights.

1 MINUTE Rest for 30 seconds. Repeat figure-eights for 30 seconds with racket - alternating between swinging in forehand position and backhand position.

1 MINUTE Place two tennis balls in front of you. Hold the racket in forehand position as you tap the right ball with your right foot; return to starting position. Tap again for 15 seconds, then touch the right foot to left ball, holding racket in backhand position, for 15 seconds. Repeat tapping sequence with left foot.

30 SECONDS Arrange the three cans in a triangle as wide as your stance. Stand with each heel in front of a can so you're facing the one remaining "point can." Now step left foot behind point can and swing a forehand shot; return to starting position. Now step right foot behind point can and take a backhand shot. Continue alternating sides.

2 MINUTES Rest for 30 seconds. Continue the above exercise, pretending to hit a low volley for 30 seconds. Repeat with high volley. Then alternate high and low volleys.

5 MINUTES Rest for 30 seconds. Repeat circuit, starting with exercise 2.