This super-efficient workout from Los Angeles-based trainer Steve Zim, author of The 30-Minute Celebrity Makeover Miracle, alternates power walking with band moves to knock out your cardio and strength-training in one speedy session that burns fat nonstop.

For each toning exercise, loop the band around a pole, tree, or anything handy, and grasp one end in each hand (unless otherwise noted). Do each exercise for a minute (about 25 to 30 reps) and then unwrap the band and continue walking.

THE WORKOUT

0:00 Walk at a comfortable pace to warm up.

3:00 Walk briskly (as if late for an appointment).

6:00 Lunging press.

7:00 Walk briskly.

10:00 Squat and row

11:00 Walk briskly.

14:00 Plie and reach.

15:00 Repeat minutes 3:00 to 15:00. Use opposite leg or arm for exercises when appropriate.

27:00 Walk at a comfortable pace to cool down.

30:00 Finish.

MAKE IT HARDER

For a greater challenge, simultaneously raise and lower into the lunge, squat, or plie as you do the upper-body motions.

THE MOVES

Lunging press: Start with feet together, back to anchor point, elbows bent and hands at chest level. Step left foot forward and bend knees to lower into a lunge, left knee over ankle. Press arms forward, pause, then slowly bend elbows back to start and repeat, holding lunge position for all reps.

Squat and row: Face pole with feet shoulder-width apart. Bend knees and hips as though sitting on a chair, knees behind toes; extend arms forward at chest level, palms up. Bend elbows and pull back until fists are near ribs, pause, then slowly straighten arms and repeat. Hold squat position for all reps.

Plie and reach: Stand with left side to pole, feet wide apart, toes turned slightly out. Bend knees and lower until thighs are almost parallel to ground, knees over ankles. Holding both ends of band in right hand by left hip, pull diagonally across body to right side, pause, then lower. Hold plie position for all reps.

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