10 Minutes to Burn

QUICKIE YOGA

The lowdown: A vinyasa-flow exercise (not for novices) that works the heart, builds core strength and flexibility, and centers the mind, created by Bethany Lyons, Crunch Group Fitness regional manager, New York City.

What you'll get in four weeks: Tighter abs and butt; harder thighs and shoulders; triceps definition.

Special equipment: Yoga mat.

How it works:

1 MINUTE Start with chair pose: feet shoulder-width apart, arms stretched up, spine straight, knees bent, and buttocks pointing back; hold for 30 seconds. Now straighten knees and lower arms. Take three deep and slow breaths, inhaling and exhaling through your nose.

6 MINUTES Do three sets of sun salutations. (For a detailed explanation and photos of this sequence, go to iyogalife.com.)

30 SECONDS When you're in downward dog, come forward into a plank, making sure your abs are held in and spine is straight; use knees if necessary while still engaging core; hold.

30 SECONDS Bend elbows so you're in a low push-up position. Hold for eight counts. Push up to regular plank, and then into downward dog. Take three slow breaths.

30 SECONDS From downward dog, jump feet through your arms into a seated position and come to boat pose: Legs and upper body are stretched up at 45 degrees; arms are stretched forward so your body looks like an upside-down A. Abs are in; spine is straight. Hold. Take five deep breaths.

1 MINUTE Now lie on your back, raise your feet, knees bent, and do slow-flow bicycles.

30 SECONDS Lie down in corpse pose. Take three deep breaths; hold.

NBA DRILLS

The lowdown: A high-intensity, basketball-inspired workout that'll make it clear why pro ballers get paid so much.

What you'll get in four weeks: Stronger shoulders; shapelier calves; better coordination.

Special equipment: Basketball; basketball court.

Extra credit: Grab a friend and pass the ball back and forth while doing the side-shuffle exercise below.

How it works:

1 MINUTE Stand with feet shoulder-width apart, then pass the ball around your waist continuously in a circular motion from right hand to left. Switch directions every 10 revolutions. "Let those muscles direct and control the movements," says Sean Green, a trainer at Chelsea Piers in NYC and former NBA player.

1 MINUTE Repeat around right leg and under the knee for 30 seconds. Switch to the left leg for 30 seconds.

1 MINUTE Assume squat position, keeping chest upright. Pass ball through middle of legs in a figure-eight.

30 SECONDS Dribble with right hand for 15 seconds as you jog; repeat with left.

4 MINUTES Do diamond drill: Start by facing hoop from foul line. Sprint from foul line to baseline. Run backward to starting point. In defense stance (squat position, chest and hands up), side shuffle from foul line to right sideline; shuffle back in same position. Backpedal to half court; sprint to foul line. Shuffle again to the left and right. Repeat entire drill.

30 SECONDS Start on one side of the sideline. Jump to the other side, landing softly, and immediately bounce back to the initial side. Keep alternating sides.

1 MINUTE Repeat the sideline hopping, but this time do it on one leg, then the other.

1 MINUTE Dribble and jog.