Fitness In Minutes
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We’ve all had days when we think there’s not enough time to squeeze in a good workout, so we decide to skip it altogether. Then you find yourself sitting on the couch eating chips and watching TV or logging into your favorite websites and feeling sluggish and guilty.

When it comes to fitness, anything is better than nothing. Don’t get caught in the habit of thinking that if you don’t have the time to do a complete workout, you shouldn’t even bother.

You may not be able to do the suggested strength training, stretching and cardiovascular work, but even doing short, efficient workouts at home that combine strength training and aerobics can be very beneficial! Quick workouts can help raise energy levels, tone the body and relieve stress and is much better than just sitting on the couch or sitting in front of the computer.

What’s great is that you don’t even need any equipment or videos. Think back to the basic calisthenics you’ve done in gym class - a few push-ups, jumping jacks and crunches. The key is to keep moving and make the most of every move.

Here are some excellent workout routines for 10, 20 and 30 minutes, which you can do just about anywhere, anytime. Mix and match the exercises for variety, but don’t forget to warm up, cool down and stretch.

Remember, any activity is better than none at all. If you don’t want to do a set workout, find something you like to do and do it. Even if all you feel like doing is going on a brisk walk or dancing to your favorite music videos for 20 minutes, that’s great too. It’s all about getting yourself moving and enjoying yourself at the same time!

10 Minute Workout

1 Minute: Warm-Up - march in place or walk around.

2 Minutes: Lunges - step back with one leg and drop that knee to the floor allowing the front knee to bend. Divide into sets of 10 to 20 per leg. Make sure that you don’t extend the knee of your forward foot beyond your toes.

1 Minute: Squats (Deep Knee Bends) - with feet shoulder-width apart, keep your knee directly over your feet, and drop your bottom down until your thighs are parallel to the floor, then stand up. (The motion is like you’re going to sit down on a chair.) Never drop below a 90-degree angle at the knee.

2 Minutes: Push-ups - you can either do modified push-ups with knees touching the floor, or standard push-ups with legs straight behind you. Lower your chest to the floor and push yourself back up. Do as many as you can in a two-minute period, even if you have to take breaks.

2 Minutes: Abdominal Crunches - lie flat on your back with your feet back toward your bottom. With your hands behind your head, support your head and look straight up at the ceiling while crunching your abdominals and lifting your shoulders off the ground.

2 Minutes: Stretch - put your feet out in front of you while sitting on the floor. Take both hands and without bending your knees, reach for your toes. You’re fairly flexible when you can grab your feet, with straight knees, and hold it for 30 seconds.

Lie down on your stomach and lift your upper body off the ground while your pelvis remains in contact with the floor. Hold it for 30 seconds.

20 Minute Workout

2 Minutes: Warm-Up - march in place or walk around.

2 Minutes: Cardiovascular - jog in place or jump rope to get your heart rate up.

2 Minutes: Squats (Deep Knee Bends) - with feet shoulder-width apart, keep your knee directly over your feet, and drop your bottom down until your thighs are parallel to the floor, then stand up. (The motion is like you’re going to sit down on a chair.) Never drop below a 90-degree angle at the knee.

2 Minutes: Calf Raises - place ball of one foot on a step with heel dropping below the step. Rise up onto your toes and slowly drop back down. Remember to alternate legs. If you don’t have a step, the floor will work well too.

2 Minutes: Cardiovascular - do some jumping jacks or jog in place to get your heart rate up again.

2 Minutes: Lunges - step back with one leg and drop that knee to the floor allowing the front knee to bend. Divide into sets of 10 to 20 per leg. Make sure that you don’t extend the knee of your forward foot beyond your toes.

1 Minute: Tricep Dips - with your hands behind you a little, grip the edge of a desk, table, chair or other sturdy surface. Using your legs for support, lower your body by bending at your elbows and then push yourself back up.

2 Minutes: Push-Ups - you can either do modified push-ups with knees touching the floor, or standard push-ups with legs straight behind you. Lower your chest to the floor and push yourself back up. Do as many as you can in a two-minute period, even if you have to take breaks.

1 Minute: Bicycle Crunches - lying on your back with hands behind your head, bring your right elbow to your left knee and switch by bringing left elbow to right knee and continue to switch.

1 Minute: Cool Down - march in place or walk around.

2 Minutes: Stretch - do a variety of stretches targeting the main muscle groups.