10-Minute Lower-Body Workout

Minute 1: Step-Ups on a Bench (cardio)
Stand facing a bench or step. Quickly step up with your right foot, then your left, then step down with the right foot, followed by the left. Repeat, moving comfortably as fast as you can. After 30 seconds, switch the lead leg. 

Minute 2: Skater's Lunge (toning, pictured)
Stand on a hardwood or linoleum floor with socks on (remove shoes for this move). Lift left heel, and slowly slide leg back and to side at a 45-degree angle, bending right leg. (Lower as far as you can comfortably.) Keep chest lifted, and don’t allow right knee to move past toes. Hold for a count of three, then squeeze buttocks as you slide leg back to start position.

After 30 seconds, switch legs.

Minute 4: Single-Leg Squat (toning, pictured)
Stand with knees slightly bent, holding a five- to eight-pound dumbbell in each hand. Lift right heel slightly off floor so you’re standing on your left leg. Bend left knee, making sure it doesn't go past toes, as you sit back as far as you can comfortably. Hold for a count of three; return to starting  position. After 30 seconds, switch legs.

Minute 5: Football Drill (cardio)
Stand with feet shoulder-width apart. Run in place as fast as you can. Take periodic 10-second breaks to jog, if needed.

 Minute 7: High Knee Lifts (cardio)
Jog in place, bringing each knee up until thigh is parallel with the floor.

Minute 9: Stair Climbers (cardio cooldown)
Run up a flight of stairs as fast as you can, then jog down. Repeat for 30 seconds. (If you don't have stairs, do the Sideways Shuffle.) Then walk in place for 30 seconds to slow your heart rate.

Minute 10: Hamstring Stretch (stretch)
Place left heel on step, and keep knee straight but not locked. Bend torso forward until you feel a stretch in the back of your left leg. Try to keep back straight. Hold for 15 seconds, then switch legs and repeat.