How to get the most out of your workout

How to get the most out of your 10, 20, and 30 minute workout

When it comes to exercise, many of us make the mistake of thinking that if we don't have lots of time to get a good workout in, why bother at all? This all or nothing approach is a sure way not to reach your goals. Recently, the Institute of Medicine announced new cardio guidelines: to maintain our health, we should spend at least an hour each day doing moderate exercise. But, who has an extra hour everyday? Not many of us and if you can't find an hour the trick is to use whatever time you do have to your best advantage.

Get the most out of your 10 minute workout

The key to burning calories during short workouts is to crank up the intensity and work harder than usual. To burn more calories shoot for 10 minutes of:

  • Running- You don't have to sprint, but try to run faster than normal
  • Speedwalking- Walk as fast as you can without breaking into a run. It's harder than you think!
  • Walking the stairs - Run or walk up a flight (or more) and recover by slowly walking back down
  • Hill-walking - Find a medium-sized hill and walk or run up as fast as you can. Recover with a slow walk back down and repeat
  • Any gym machine - hop on any cardio machine for a 10-minute blast. Try something different--the Versaclimber and the rowing machine are two tough ones.

Another option is to put together a variety of moves for an intense workout. The moves below are great ways to get your heart rate up in a very short period of time. Turn on the radio and mix and match them (30-seconds to 1 minute or more each) into a workout that fits your fitness level and schedule.

  • Jumping jacks
  • Jogging in place - lift your knees and pump your arms to get your heart rate up
  • Ski hops - with feet together, jump from side to side, landing with knees bent. The wider you jump and the lower you squat into the jump, the harder you'll work
  • Jump rope
  • Skipping - Trust me, you might feel silly, but it's much harder than you remember
  • Step jumps - Stand in front of step or platform and jump onto it, landing with both feet (harder) or a staggered landing. Step down and repeat
  • Squat hops - Stand with feet wide. Lower into a squat and hop forward 4 times, keeping feet wide, legs bent into squat. Walk back and repeat

Make sure you warm up with some light cardio, do a quick cooldown and try to squeeze in a stretch.

Get the most out of your 20 minute workout

If you have 20 minutes you can add body-sculpting moves into your workout.

Pick an acerbic step (anything from the 10-minuite workout plan above will work perfectly) and a get set of light weights (3 to 8 pounds, depending on how strong you are) and ankle weights. Alternate your aerobic steps with one of the following body-sculpting steps:

  • Leg lifts- Stand facing forward, lift your right leg forward 10 times, than your left leg. Stand facing forward, lift your right leg to the right side 10 times, than your left leg to the left side. Stand facing forward, lift your right leg backward 10 times, than your left leg.
  • Arm lifts- Stand facing forward with your arms at your sides, lift both arms upward to the height up your shoulders and than back down, complete 10 times. Stand facing forward with your arms at your sides, lift both arms forward to the height up your shoulders and than back down, complete 10 times. Stand facing forward with your arms at your sides, lift both arms upward to the sky until they touch above your head, than back down, complete 10 times.
  • Abdominal Crunches- Complete sets of sits, start with a small amount (reps of 10) and than as your strength increase do more.

Rotate between aerobic activities and body-sculpting activities, for example, complete 3 minutes of hard aerobic activity (try to elevate your heart rate as much as possible) than leg lifts, than 3 more minutes of aerobic activity, than arm lifts, than 3 more minutes of activity and than abdominal crunches. Doing this you should be about the get in at least 1 set of each body-sculpting activity and 10 minutes of aerobic activity.

Keep moving! Blast through the routine without any rest; as soon as you finish your cardio interval, jump to the next body sculptor. Make sure you warm up with some light cardio, do a quick cooldown and try to squeeze in a stretch.

Get the most out of your 30 minute workout

If you have 30 minutes you can add more aerobic and body-sculpting moves into your workout, you will basically do the 20 minute workout with additional aerobic moves to born more fat and additional body-sculpting moves to tone your muscles.

Pick an acerbic step (anything from the 10-minuite workout plan above will work perfectly) and a get set of light weights (3 to 8 pounds, depending on how strong you are) and ankle weights. Alternate your aerobic steps with a body-sculpting step (refer to the body-sculpting moves above in the 20-minute workout plan)

Rotate between aerobic activities and body-sculpting activities, for example, complete 2 minutes of hard aerobic activity (try to elevate your heart rate as much as possible) than leg lifts, than 2 more minutes of aerobic activity, than arm lifts, than 2 more minutes of activity and than abdominal crunches. Doing this you should be about the get in at least 3 set of each body-sculpting activity and 15 minutes of aerobic activity.

Don't forget to warm-up and cooldown!

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3 comments

Spree 9 years ago

Yes warming up before doing anything else by walking for about 5minutes and cooling down for another 5minutes after your desired workout.


mailboxmoney profile image

mailboxmoney 9 years ago from SPAIN

thanks for your tips on this hub for keeping fit and working out. ive added a link on my hub on fitness and exercise articles


drfeelgood profile image

drfeelgood 8 years ago from 7175 Tower Road Suite D Battle Creek,MI. 49014 296-964-0354

great work out tips, here a great way to burn 400 calorirs. each glass of this green tea burns 80 calories.

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