The 23-minute lunchtime workout

You need just 23 minutes to get toned at the gym. We show you how.
© Self // © Self

Trainer Sean Begley, fitness director for Plus One Fitness and one of the biggest firms on Wall Street, designed this workout for über-busy execs. You do three 7-minute circuits and 7 reps of each move in a circuit, completing as many rounds as you can. (Odd numbers engage your mind more than even ones, so you focus less on fatigue.) It's so quick, the big boss will never know you're gone.

Tank, $90, tights, $85, and sneakers, $130, Adidas by Stella McCartney; Adidas.com. Watch, Chanel, $6,450; 800-550-0005. Bracelet, Van Cleef & Arpels, $27,100; VanCleefArpels.com. Earrings, Me&Ro, $1,000; MeAndRoJewelry.com

1 of 12 © Patric Shaw

Minutes 1 to 7: Move 1

Pick a weight heavy enough to challenge you for 7 reps. Cycle through the moves for 7 minutes, then take a 1-minute break.

Power Squat

Stand with feet hip-width apart, toes turned out, a dumbbell in each hand at shoulders. Squat until thighs are parallel to floor (as shown). Stand as you extend arms to press weights overhead. Return to start; repeat. Do 7 reps.

Bikini top, $85; Mi-Ola.com. Shorts, Elisabetta Rogiani, $65; Rogiani.com. Sneakers, $110; Nike.com

WORKS SHOULDERS, BUTT, THIGHS

2 of 12 © Nicola Majocchi

Minutes 1 to 7: Move 2

Leg Press

Sit on the machine with feet shoulder-width apart in center of platform. Grip handles; turn them to unlock platform. Bend knees to 90 degrees (as shown), then press back to start. Repeat. Do 7 reps.

WORKS BUTT, THIGHS, HAMSTRINGS

3 of 12 © Nicola Majocchi

Minutes 1 to 7: Move 3

Plank Jump

Start in a plank, wrists under shoulders, back flat, abs engaged. Jump feet toward hands (as shown), then jump feet back to start; repeat. Do 7 reps.

WORKS SHOULDERS, ABS, BUTT, THIGHS

4 of 12 © Nicola Majocchi

Minutes 8 to 15: Move 1

After your 1-minute breather, immediately start your second circuit. Cycle through the moves for 7 minutes, then take a 1-minute break.

Air Lunge

Start in a deep forward lunge on right leg, holding a weight in each hand with arms at sides. Press off right heel to jump up (as shown) and switch legs in midair to land with left leg forward for 1 rep; repeat. Do 7 reps.

WORKS BUTT, THIGHS, HAMSTRINGS

5 of 12 © Nicola Majocchi

Minutes 8 to 15: Move 2

Seated Cable Row

Sit on machine, feet on footrests, and grab handles, abs engaged and arms extended. Pull handles toward body, squeezing shoulder blades together (as shown). Extend arms back to start. Repeat. Do 7 reps.

WORKS SHOULDERS, BICEPS, UPPER AND MIDDLE BACK, ABS

6 of 12 © Nicola Majocchi

Minutes 8 to 15: Move 3

V-Up

Lie face up, legs extended, feet 3 inches off floor, arms at sides, palms up. Bend knees and crunch up until abs engage (as shown). Hold for 1 beat, then return to start; repeat. Do 7 reps.

WORKS LOWER BACK, ABS, HIPS

7 of 12 © Nicola Majocchi

Minutes 16 to 23: Move 1

Almost done! Move fast to do as many rounds as possible. And finish strong.

Curtsy and Curl

Stand with feet hip-width apart, arms at sides with a weight in each hand, palms in. Lunge right leg back and to left as you curl weights to shoulders, keeping palms in (as shown). Return to start; repeat on opposite side for 1 rep. Do 7 reps.

WORKS BICEPS, BUTT, THIGHS, HAMSTRINGS

8 of 12 © Nicola Majocchi

Minutes 16 to 23: Move 2

Triceps Dip

Step onto footholds. Grasp handles and, with arms straight, place knees on platform. Slowly lower body, leaning slightly forward to take pressure off shoulders, bending elbows until upper arms are parallel to floor (as shown). Press up to return to start; repeat. Do 7 reps.

Tip: Use 80 percent of your weight to start (e.g., 110 pounds for a 135-pound woman).

WORKS TRICEPS, SHOULDERS, UPPER BACK, ABS

9 of 12 © Nicola Majocchi

Minutes 16 to 23: Move 3

Ab-Blaster Push-Up

Start in a push-up, wrists under shoulders, abs engaged and feet together. Do a push-up, then pull left knee toward left elbow (as shown). Return to start; repeat on opposite side for 1 rep. Do 7 reps.

WORKS SHOULDERS, CHEST, ABS, OBLIQUES, HIPS

10 of 12 © Nicola Majocchi