Get a Tight Butt And Legs

Want a sexy rear view? And while you're at it, legs that look great as they propel you through life? This workout is the best way to get them. Based on plyometrics – moves that incorporate leaping, jumping, or skipping – it burns kilojoules and builds lean muscle fast.

A 2007 study found that dancers who did plyometric exercises twice a week for six weeks increased their strength by 37 percent and their jump height by 8.3 percent.

"Plyometrics are a good alternative to strength training on machines," says Patricia Fehling, Ph.D., the study's co-author and chair of exercise science at Skidmore College. "The change in movement from static (say, the bottom of a squat) to dynamic (exploding into the air) shocks your muscles, so you see results quickly."

For two weeks, do the workout once a week, then increase to twice a week. Start with one set of 10 reps of each exercise, then add one set of each exercise weekly until you reach the max: three sets of 10 reps twice a week. Finish each session with the two kink-busting stretches.