My Body Transformation Video on YouTube

So long, cellulite!

This proven shape-up pairs simple toners with calorie-sizzling cardio. In a study conducted by Wayne Westcott, Ph.D., at South Shore YMCA in Quincy, Massachusetts, participants shed 4 1/2 pounds of fat, added 1 1/2 pounds of muscle and trimmed more than an inch from their hips! Ready for your results?

Get started Rita La Rosa Loud, assistant fitness research director at Quincy College and Westcott's coauthor on No More Cellulite (Perigee), designed this workout exclusively for SELF so you don't need to set foot in the gym. She substituted resistance bands for the study's weight machines, allowing you to do this routine anywhere.

You'll need A standard resistance band and one with handles. (You can use a band with ankle cuffs, like the Xercuff by SPRI, in lieu of the standard band.)

The plan Perform the indicated reps of each exercise, moving swiftly between each without rest. Once you're done, do 20 minutes of your favorite aerobic activity: biking, running, walking—you decide. Warm up for 2 minutes, then work for 15 minutes at a tough intensity, about a 7 RPE, or rate of perceived exertion. (Think of 1 as lying on the couch and 10 as hauling that couch up a flight of stairs.) At your max, talking should be tricky. Finish with a 3-minute cooldown.

, talking should be tricky. Finish with a 3-minute cooldown.

Hip hooray

Tie band in taut loop around ankles; stand with feet hip-width apart. Wrap another band around upper back and under armpits, an end in each hand, arms raised to sides, elbows bent 90 degrees (as if you're a goalpost), to start. Lift right leg out to side as you press arms overhead as far as you can (as shown). Return to start. Switch sides; repeat. Do 12 reps.

• works hips, butt, outer thighs, shoulders

Arthur Belebeau

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your max, talking should be tricky. Finish with a 3-minute cooldown.

Cheering squat

Tie band in taut loop around ankles; stand with feet staggered, left foot on toes in front of right. Place end of another band under right heel and hold other end in right hand. Raise right arm next to ear, elbow bent, pointed toward ceiling; place left hand on waist. Squat on right leg as you straighten right arm overhead (as shown). Return to standing and lower right arm. Do 12 reps; Switch sides; repeat.

• works arms, butt, thighs

Arthur Belebeau

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At your max, talking should be tricky. Finish with a 3-minute cooldown.

Press to impress

Tie band in taut loop around ankles; stand with feet hip-width apart. Wrap another band around upper back, a handle in each hand, elbows bent 90 degrees, palms down, to start. Extend left leg behind as you straighten elbows, pressing handles straight out in front of chest (as shown). Return to start. Switch legs; repeat. Do 12 reps.

• works chest, butt, legs

Arthur Belebeau

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Peel back

Lie facedown. Hold band tautly over middle of upper back with a handle in each hand and arms extended to sides (forming a T). Keep hips on floor and arms extended to sides as you lift head, neck and shoulders off floor against band (as shown). Slowly lower upper body to floor. Do 12 reps.

• works back

Arthur Belebeau

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At your max, talking should be tricky. Finish with a 3-minute cooldown.

Tight right angle

Lie faceup with legs together and extended above hips, band looped around feet. Hold a handle in each hand and clasp hands behind head, elbows out. Lift head and shoulders off floor (as shown); pause. Return to floor. Do 12 reps.

• works abs

Arthur Belebeau

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At your max, talking should be tricky. Finish with a 3-minute cooldown.

Curl scout

Tie band in taut loop around ankles; stand with legs slightly staggered, left foot in front of right. Place end of another band under left foot and hold other end in left hand, palm up. Balancing on left leg, curl right heel toward butt as you curl left hand toward shoulder (as shown). Reverse motion to return to start. Do 12 reps. Switch sides; repeat.

• works arms, legs

Arthur Belebeau

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At your max, talking should be tricky. Finish with a 3-minute cooldown.

Smoothing squeeze

Tie band in a taut loop around ankles; stand with feet slightly wider than hip-width apart. Hold another band taut across chest, hands shoulder-width apart at chest, elbows out, palms down. Balance on right leg with left leg lifted out to side. Sweep left leg across body as you pull on upper band, squeezing shoulder blades (as shown). Release and return foot to floor. Do 12 reps. Switch sides; repeat.

• works shoulders, back, thighs

Arthur Belebeau

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At your max, talking should be tricky. Finish with a 3-minute cooldown.

Cheering squat

Tie band in taut loop around ankles; stand with feet staggered, left foot on toes in front of right. Place end of another band under right heel and hold other end in right hand. Raise right arm next to ear, elbow bent, pointed toward ceiling; place left hand on waist. Squat on right leg as you straighten right arm overhead (as shown). Return to standing and lower right arm. Do 12 reps; Switch sides; repeat.

• works arms, butt, thighs

Arthur Belebeau

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