15 Minutes to a Stronger Mind and Body

Most women fall into one of two camps: cardio queens or yoga buffs. After all, who has enough time to fit in both types of exercise? This routine, conceived by Patricia Moreno, creator of the intenSati class at Equinox and author of The intenSati Method: The Seven Secret Principles to Thinner Peace, incorporates Zen-inducing elements into heart-pumping cardio. Do as many reps of each exercise as you can in one minute, going from one move to the next without resting. Repeat the pattern up to four times. (Your goal: Do the entire workout without resting.)

FOUR MINDFUL MOVES

1. STRENGTH

Stand with your feet wider than hip-width apart, knees slightly bent, and bring your fists up, palms facing each other (a). Rotate your hips to the left and extend your right arm so it's in line with your shoulder, palm facing the floor (b). Return to start, repeat on the opposite side, and continue alternating.

2. WILLPOWER

Stand with your feet wider than shoulder-width apart and toes turned out, then sit back into a squat position. Keeping your back straight and core engaged, bring your forearms in front of your chest, elbows out and hands in fists, and lean your torso slightly forward. Hold this position and roll your arms as quickly as you can away from your body.

3. WILLINGNESS

Stand on your left leg, extend your right leg out to the side, and raise your arms (a). Kick your butt with your right heel, while rowing your fists to the sides of your torso (b). Return to start, then repeat on the other leg. Continue alternating.

4. POWER

Step to your right, toes forward, and lower into a side lunge, placing both hands on your thigh (a). Push off your right foot to bring it to your left knee and bend your elbows to link your fingers in front of your chest (b). Return to start, then repeat on the other side. Continue alternating.

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