90 seconds to slim

Tired of countless sets and reps? Make "one and done" your workout mantra. With this get-lean routine you'll do each move only once, which will leave you twice as much time to enjoy your sleek new physique!

Slow down to firm up. You can tone all over with a single rep. The key? Stretch out each exercise over a full 90 seconds. "Stop-and-hold training is more effective than traditional strength training because it maximizes muscle tension throughout the total range of motion," says Pete Cerqua, author of The 90-Second Fitness Solution (Atria Books), who created these slow-mo moves exclusively for SELF.

You'll need A pair of 5- to 10-pound weights and a stability ball

You'll do One rep (or one on each side) of each sculptor twice a week on nonconsecutive days. Go with the slow!