Burn calories, sculpt muscle, shed fat¡ªand you don't even have to leave your liv

We've put together a workout that produces major results—namely, sexy shoulders, a flatter tummy, and a firmer butt and thighs—in 6 short weeks.

Plus, "All of these exercises involve multijoint movements, so you're firming up individual muscles while training them to work together," says Benjamin Hendrickson, an ACE-certified personal trainer at the Sports Center at Chelsea Piers in New York City, who designed this innovative strength-training circuit.

That means better balance and more coordination. Because you're moving your body weight instead of sitting stationary at a machine, you're also getting a metabolic boost. Best of all, you can do these moves in your living room.

Workout basics

The equipment

A kitchen timer, or a clock with a second hand that you can easily see, and either a staircase or an 8- to 12-inch step (beginners use a one-level step, advanced exercisers, a two-level version).

The routine

Warm up for 5 minutes by marching or jogging in place. Then do the five exercises, devoting 1 minute to each. Rest for 1 minute and repeat the circuit.

Beginners: Do three complete circuits.

Advanced: Do five complete circuits.

The plan

Do this workout three times a week, on nonconsecutive days. Once a week, skip the timer and do 10 reps of each exercise, concentrating on form.

Get this workout to go! Download it to your iPod, iPhone, or media player.

Step-Up (works glutes, quads, hamstrings, calves, core)

Stand in front of staircase or step with feet together, arms at sides. Place left foot solidly on step, keeping head up and abs tight. Lift body onto step, raising right knee until thigh is parallel to floor as shown. Hold for a second. Lower right foot to floor behind step, then left. Repeat with right foot and raise left knee. Continue alternating legs.

Why it works

In addition to mimicking real-life demands, such as climbing stairs, the step-up forces you to engage your core; raising the knee challenges your balance.

Dance your way thin: See more leg and lower body exercises.

Elbow-to-Knee Sit-Up (works abs)

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