Your mission
In a rush? Now you can check cardio and strength training off your to-do list in 30 minutes flat - no machines necessary. We asked Jeremy Cheung, owner of Twisted Twilight, a personal training company in San Francisco, to design an effective routine that requires nothing more than a jump rope and a dumbbell. Skipping rope blasts calories faster than walking or jogging does, but because it can be challenging, you sometimes need to take frequent breaks. This workout puts those rest periods to good use with simple but super effective sculpting moves that strengthen your upper and lower body and keep the intensity elevated. The result: a minute-maximizing plan that leaves no muscle unworked.

How it works
Warm up with easy cardio: Dance around your house, march in place, climb up and down a staircase - anything that raises your heart rate will do. The follow the plan. If you need a refresher on lunges and squats, to to shape.com/cheatsheet. For the vogue press, see the must-do move (right). Cool down by walking for a few minutes, then stretch.