We know you’re time-crunched, but it’s still important not to let your to-do list and everyone else’s needs stand in the way of living a healthy life. That's why we love quickie workouts that multitask as much as you do, to help you tone in a hurry. (Want to lose up to 10 pounds in just five weeks with a supereffective, easy-to-follow plan? Sign up for our free Drop 10 Diet on Self.com and get the complete program: workouts you'll actually want to do, 40 quick and delicious metabolism-boosting meals, and the tools you need to track your progress as you lose.)
You’ll need A small, squishy ball and a looped band: Get both, plus a mat with 32 moves printed right on it, in Bass’s RockBottomBody set ($50; RockBottomBody.com). It’s the same do-anywhere kit he uses with celebrity clients.
The plan Perform two sets of 12 reps three times a week on nonconsecutive days. Firm up fast!
works thighs, obliques, hips Lie on left side, legs stacked and knees bent, looped band above knees, small ball under left rib cage, right hand on hip and left forearm on floor for balance. Lift right leg as high as you can (as shown). Lower leg. Do 12 reps; switch sides. Repeat twice.
works lower back, abs, butt, hamstrings, calves Lie faceup with legs together, arms extended to ceiling above chest, holding ball between palms. Sit up as you place ball on thighs and then roll it toward toes, rounding forward (as shown). Reverse to start. Do 2 sets of 12 reps.
works butt, abs, hamstrings Lie faceup with knees bent and feet flat; squeeze ball between knees, and lift hips, forming an incline from shoulders to knees. Hold bridge as you straighten left leg (as shown). Keeping hips lifted, lower leg and repeat on opposite side for 1 rep. Do 2 sets of 12 reps.
works triceps, abs, butt, thighs Stand with feet wide, toes turned out, band around wrists, arms down. Squat until thighs are parallel to floor, pressing arms out to sides as wide as you can (as shown). Return to start. Do 2 sets of 12 reps.
works shoulders, back, abs, butt, legs Start in plank with right foot on top of ball. Hold plank as you bring right knee toward chest, rolling ball along floor (as shown). Return to plank. Do 12 reps; switch sides. Repeat twice.
works abs, obliques, inner thighs Lie faceup, legs raised with knees bent 90 degrees, ball between knees; place hands behind head, elbows out. Squeeze ball as you drop knees to left side until hovering above floor (as shown). Return to start. Repeat on right for 1 rep. Do 2 sets of 12 reps.
works abs, obliques, lower back, legs Lie faceup, legs lifted and knees bent, ball between feet, hands behind head, elbows out. Straighten legs (as shown) as you lift shoulders off floor. Return to start. Do 2 sets of 12 reps.
power works biceps, abs, butt, thighs Stand with feet hip-width apart, band around thighs; hold ball at belly. Lift left leg out to side as far as you can (as shown), squeezing ball and curling it toward chin. Return to start. Repeat on opposite side for 1 rep. Do 2 sets of 12 reps.
works chest, shoulders, triceps, back, abs Lie faceup with knees bent and feet flat, ball beneath shoulder blades; loop band around wrists, and extend arms in front of you (as shown). Engage abs as you press arms out to sides as wide as you can. Return to start. Do 2 sets of 12 reps.
works butt, shoulders, obliques, legs Lie on left side, knees bent, ball under left rib cage, left forearm and right hand on floor in front of you for balance. Pull right knee toward chest, then straighten right leg behind you (as shown). Return to start. Do 12 reps; switch sides. Repeat twice.
Not sure if your form is up to snuff? Watch Soleil Moon Frye demo each of these 10 moves.
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