In these busy times, you need a workout that does it all, and does it quickly.  Look no further, because we've got one for you.  This 20-minute workout will raise your heart rate to burn serious calories while toning and strengthening your entire body.  Remember, building muscle helps keep your metabolism firing on all cylinders — and that's exactly what you want.  Grab a set of medium dumbbells and get ready to work!  If you're new to this whole fitness thing, don't worry.  We offer modifications throughout the video in case you need them.

From your first class to your 100th, Downward Facing Dog is probably the pose you do most often.  That's why it's important to do the pose correctly:  not only to avoid injury, but also to also make it as comfortable and effective as possible.  Here are four don'ts when it comes to Down Dogging.

Tense Shoulders

It doesn't look like it, but this pose is all about upper-body strength.  If your arms and shoulders are weak, you might compensate by scrunching your shoulders up to your ears.  This is a big no-no, as it can cause neck strain, shoulder pain, and headaches.  Be sure to actively draw your shoulder blades down your back, creating space in your neck.  If you find your shoulders tensing up, it probably means you need to take a break.  Bend your knees, rest in Child's Pose, and rise back into Down Dog when you're ready.  As you continue your practice, upper-body strength will quickly increase, making it easier to hold Down Dog with correct technique.

Unstable Hands

A good amount of your body weight is in your hands, so be sure this base is strong and stable.  Don't allow your palms to lift up;  spread your fingers as wide as you can, creating a straight line between the elbows, forearms, and middle fingers.  Actively press your fingertips and the knuckles at the base of your fingers firmly into the mat along with the heel of your palm, which can often relieve wrist pain.  Your hands should be strong and solid enough that you could jump into a handstand at a moment's notice.

Rounding Your Spine

If your hamstrings are extremely tight and you struggle to straighten them, you'll compensate by rounding your spine.  The best thing to do is bend your knees softly, so you can concentrate on lengthening your pelvis away from your shoulders.  Don't tuck your tailbone in, but rather stick it out, as if you were pressing your belly button toward your thighs.  As your hips and hamstrings open up, you can work on straightening the legs — just be sure your back stays long and straight.

Heels Pointed In

Touching your heels to the mat isn't necessary, as it depends on the flexibility of the backs of the legs.  But in order to effectively work your inner thighs, hamstrings, and calves in this pose, press your heels out slightly, so the outside edges of your feet are parallel with the outside edges of your mat.  Doing Down Dog this way is more challenging on your leg muscles, but with practice, it'll increase flexibility, and you'll be closer to pressing your heels to the floor.

Love it or hate it, a major plus to sweating it out on the elliptical is that you can work your body in a variety of ways using this machine.  Pedaling forward works your quads, while going backward targets the hamstrings and butt.  Pushing the handles gets your chest, and pulling them focuses the work in your upper back.  And letting go of the handles while keeping your pace steady challenges your core stability.  Plus, the elliptical is joint-friendly, making it the perfect machine for starting your fitness routine if you're new to aerobic workouts and cardio machines.

*SPM = strides per minute
Incline = 20 percent

Use this workout as a guideline, and adjust the resistance and the strides per minute to your level.

Reasons to watch the Victoria's Secret Fashion Show:  the beach waves, the outfits, and, of course, their amazing bodies!

What makes the Angels so inspirational is how curvy and muscular they all are.  The models have chiseled abs, toned legs, and the type of butt that can only come from tons of squats.  While they were genetically blessed, the women who walk in this show work out for months leading up the highly televised event.  Just follow their Instagram accounts to see just how often they get those toned booties into the gym.

This year, we got to interview nine of the gorgeous models backstage before the 2016 Victoria's Secret Fashion Show to find out exactly how they got into shape.  We learned that Dogpound in NYC is the hot new boutique gym, Pilates is still a favoured class, and investing in a qualified trainer is never a bad thing.  Keep reading for more fitness tips from Angels!

Sara Sampaio

"I think probably SLT, even though I hate every effing minute of it.  You just get out of it and you feel so tight and elevated.  I really love it." — Sara Sampaio

Bella Hadid

"Boxing.  You know what?  Everyone says boxing but I really just love it.  If I am having a bad day or something, I can feel happy after and just get all of my energy out." — Bella Hadid

Devon Windsor

"I love Pilates.  I do Pilates probably more than any other workout, and it’s just great because it really lengthens and strengthens the muscles without bulking too much.  And you don’t, like, die, you know?  It’s not like you leave and you’re dead.  You feel kind of good and stretched out.  I go in New York to this place called Sal Anthony’s Movement Salon." — Devon Windsor

Jasmine Tookes

"I’ve always been really into weight training and resistance training, so I like to do a lot of squats.  That’s like my go-to workout for a nice butt.  I work with a trainer.  I like to go to Dogpound in New York." — Jasmine Tookes

Ming Xi

"Planks, burpees, and sit-ups.  Because you really need to work out your abs before the show, and you don’t have a choice.  You just get used to that, and then after all this pain, you’re like, 'oh my god, I feel good.'" — Ming Xi

Elsa Hosk

"I love working at the Dogpound because Kirk [Myers] is so nice and so much fun.  I really have a great time there." — Elsa Hosk

Joan Smalls

"Muay Thai kickboxing.  It breaks up the routine, and I love martial arts." — Joan Smalls

Rachel Hilbert

"I have a trainer and I like working out with him.  [I do] like a hard cardio, kind of just like working different muscles in the body.  I also really enjoy boxing, but I haven’t been doing it as much as I used to." — Rachel Hilbert

Martha Hunt

"I’ve been training with trainers at Dogpound.  I love their workout, because they’ve added in weights into my training, which I really enjoy.  I like feeling really strong, so basically anything that includes weights and resistance bands and just conditions.  But not much cardio for me.  I’m kind of small naturally, so I kind of want to bulk up a little bit.  I want to add on the muscle." — Martha Hunt

Have you been dreaming about working out to Christmas music?  Well, dream no longer, because it's reality:  here are 14 upbeat, pop-powered, ultrafestive songs that'll get you through a run, cardio session, or some weightlifting.  And yes, we obviously included Mariah Carey.

1. All I Want for Christmas Is You
   Mariah Carey
    
2. Santa Tell Me
   Ariana Grande
    
3. Sleigh Ride
   The Ronettes
    
4. Merry Christmas, Happy Holidays
   *NSYNC
    
5. Mistletoe
   Justin Bieber
    
6. Christmas Time
   Christina Aguilera
    
7. Up On The Housetop
   Pentatonix
    
8. My Only Wish (This Year)
   Britney Spears
    
9. 8 Days of Christmas
   Destiny's Child
    
10. Wonderful Christmastime
    The Shins
     
11. Sleigh Ride
    TLC
     
12. Joy to the World
    Mariah Carey
     
13. A Holly Jolly Christmas - Single Version
    Burl Ives
     
14. Santa Claus Is Coming To Town
    The Jackson 5

If working out to Christmas music is not your jam, check out all of our workout playlists to find something that suits your taste.  Just download the free Spotify software or app to listen to our playlists.