Step It Up
If you can get to a gym to do a quick workout, you can use more than just your body weight. But stick to circuit work if you're crunched for time, and make sure it follows this format:
- Lower body
Lower-body work includes lunges and squats. A "push" workout includes a pushup or a dumbbell bench press. A "pull" workout can include rows or curls. And there are hundreds of well-known ways to work your core.
If you have more than 20 minutes, add cardio work to the rotation. Durkin suggest doing sprint work, such as 30 seconds of running (faster than a jog) followed by 30 seconds of rest.
"That's going to increase metabolism," Durkin said. "Do that 2 to 3 times a week, and you will maintain general fitness, burn off stress, and increase your energy."
Cramming a workout into a hectic day is tough, but oftentimes, the toughest part is putting on your workout clothes and walking out the door.
The best way to get exercise into a busy day is to schedule it. Make an appointment with your fitness, even if it's a short one. You will feel better about yourself afterwards.
"The reality today is, many people don't have 60 minutes, four or five days a week to work out," Durkin said. "How about getting in two or three 20-minute workouts during the week and getting one or two longer workouts over the weekend? Now all of the sudden you're up to four or five workouts a week. That's pretty good. Your heath is going to be positively impacted that way."
Stay in shape in a fitness class.