Here are some ways to get more out of short workouts. As always, check with your doctor before starting a new exercise program or intensifying your workouts.
If you have 10 Minutes
Perform these three times in a day for a complete daily workout:
Goal: Mild cardiovascular workout
Equipment: Sneakers and socks
Activity: Go for a brisk walk around the block, building or hallways
Goal: Moderate stretching and cardiovascular
Equipment: Swiss ball
Activities: Use the ball to stretch, perform some crunches, and as a sort of “butt trampoline.” Examples include jumping jacks, marching, mimic skiing, alternate kicking — all while bouncing gently from a seated position on the ball.
Goal: Moderate stretching and strength
Equipment: A desk or counter stable enough to hold your weight as you lean on it
Activities: Stretch by placing hands on the surface of the desk or counter, stepping back until the arms are straight. Lower torso until the back and arms are parallel to the floor. With hands still on the surface, walk towards the desk, push the hips forward while simultaneously leaning the upper body away, performing a gentle back-bend/hip stretch. Step back again (hands still on the surface but with the heels of the hands on the edge and wider than the shoulders) and do pushups.
Goal: Intense cardiovascular
Equipment: Workout clothing and appropriate shoes
Activities:
• One-minute each: High-knee walking in place (warm-up), lunging side-to-side, squat thrusts, jogging in place, jumping jacks.
• Two minutes each: jogging in place, squat/jumps (exploding to a jump from a squat position). One minute cool down walking in place.
If you have 15 minutes
Do this twice a day for a complete daily workout:
Goal: Moderate cardiovascular and strength
Equipment: Sneakers, socks and maybe a quick change into some sweats
Activities: Add some intensity and take a longer walk, this time including hills or stairs. After 10 minutes, stop and do some stretches for your legs, shoulders, glutes and hips. Next do two minutes of standing squats, a minute of crunches and as many pushups as you can perform. Cool down with a slower walk back to the home or office.
If you have 20 minutes
Do this once or twice a day, time permitting:
Goal: Moderate to intense strength.
Equipment: TRX Suspension Training System (with door attachment) and a solid door that closes tight.
Activity: Using your own body weight, and this ingenious system of a couple of straps and handles, you can perform an entire strength workout for the whole body 20- 30-minutes.
Goal: Moderate to intense cardiovascular.
Equipment: Running/walking shoes and workout wear; treadmill or outdoor area.
Activity: Warm-up for five minutes then alternate between walking and running each minute for 10 minutes; cool-down for five minutes.
If you have 30 minutes
Do a strength and cardio circuit:
Goal: Compressing a longer workout into a shorter time frame.
Equipment: Workout clothing, weights, stability ball
Activities: Weight training and cardio exercises
SAMPLE WORKOUT:
1. Five minutes: Warm up on cardiovascular equipment, jumping rope, or other dynamic full body activity.
2. Complete two rounds of the following eight exercises (use weight that is challenging but can be handled with proper form), 10 to 15 repetitions per exercise:
• Alternating lunges with dumbbells (legs/gluteus)
• Dumbbell press (chest)
• Bent-over lateral raises (back and shoulders)
• Standing presses (shoulders)
• Dumbbell curls (biceps)
• Triceps extension (Lower weight behind head and extend above head)
• Abdominal curls on a ball
• Butt lifts (Lie on floor, feet on ball, push hips up off floor)
3. Cardio blast: Perform an intense, high-speed five minutes on a treadmill, bike or cross-trainer.
4. Repeat the lifting circuit and the cardio blast.
TRX Boot Camp, RetroFit, 2538 S. Colorado Blvd., 303-803-2438, Mondays and Wednesdays at 6 p.m., $10 per class (Try it free this evening, Denver-Personal- )
30 Minute Sports Conditioning, by appointment, STAC Fitness, 5275 DTC Parkway, Greenwood Village, 303-741-2022, STAC-Fitness.com
“15 Minute Total Body Workout” Trainer Joan Pagano’s cardio strength-training program with four full workouts, color illustrations and DVD (DK, $17.95)
