Phitness 4 Phunction

GOAL: Look and Feel 10 Years Younger

Points per week: 16

1. Choose a goal. Determine how many points you need to accrue each week.

2. Pick your cardio. Earn 1 point for every 10 minutes of moderate activity and 2 points for vigorous. Or try our Cardio Routines.

3. Strength-Train. Mix and match our total-body plans, or do your own. Every 10 minutes racks up another point.

4. Customize the plan. Follow the sample schedules below, or create your own. If you choose the "look younger" goal, for example, you can swap a 10-minute vigorous workout for a more moderate 20 minutes if you don't feel like pushing yourself so hard

GOAL: Lose Pounds and Inches

Points per week: 39 (35 Cardio, 4 Strength)You need to amp up your activity to slim down. Calorie crunching is key to shedding pounds, while strength-training fuels your metabolism to burn more calories even after your workout and help maintain your smaller size.

GOAL: Firm Up from Head to Toe

Points per week: 20 (14 Cardio, 6 Strength) Over time, even fit women can get a little flabby if they don't work to improve their muscle tone. Strength-training sculpts muscles and kick-starts your metabolism for results that last.

GOAL: Punch through a Plateau

Points per week: 35 (30 Cardio, 5 Strength) The best way to jump-start weight loss when the scale is stuck: Push yourself out of your comfort zone with more vigorous bouts of exercise and extra strength-training.