Cheyenne Ellis/Fitness MagazineBy Jenna Autuori-Dedic
Minis are in! "Shorter, harder workouts may actually be better for revving your metabolism than longer sessions," says trainer Jessica Smith, a co-author of The Thin in 10 Weight-Loss Plan. "You'll continue to burn calories at a higher rate long after you're done exercising." Here's how to maximize the minutes you think you don't have.
Related: Rev Up the Burn: The Drenched Method Workout
1. Split it up. Instead of a 40-minute slog, think of your daily cardio as four 10-minute sessions or two 20-minute workouts. "You net the benefits no matter when you get it done," Smith says.
2. Move before you make excuses. "Bang out a routine right after you wake up," Smith says. Set your alarm 20 minutes earlier than usual; not only will you not notice the missed sleep, but you'll also get an energy buzz from the exercise.
3. Push yourself. When your workout is short -- 20 minutes or less -- "going all out is much more doable, and that's what will really make your cardio count," Smith says.
Related: 5-Minute Workout: Brazilian Butt Lift
The Plan: Got only 5 minutes?
Follow this do-anywhere Tabata routine from Jessica Smith. To make timing it a cinch, use the Tabata Pro app ($3, iTunes) or the pocket-size Gymboss ($20, gymboss.com) interval timer.
| Time | Activity |
|---|---|
| 0:00-0:30 | High knees |
| 0:30-1:30 |
Squat jumps for 20 seconds; then march in place for 10 seconds. Repeat. |
| 1:30-2:30 | Mountain climbers for 20 seconds; then march in place for 10 seconds. Repeat. |
| 2:30-3:30 | Burpees for 20 seconds (squat, place palms on floor and jump feet back into full plank; do a push-up, then jump feet back in and jump up with arms overhead); then march in place for 10 seconds. Repeat. |
| 3:30-4:30 | Alternating jump lunges (lunge back with right leg and jump, switching legs to land in lunge with right foot forward) for 20 seconds; then march in place for 10 seconds. Repeat. |
| 4:30-5:00 | March in place. |
The Plan: Got 10 minutes?
Do this kick-butt stair workout. "Compound moves that use your glutes -- the biggest muscle in your body -- burn more calories," Smith says. Complete the circuit twice.
| Time | Activity |
|---|---|
| 0:00-1:00 | Step-ups (Step up and down on bottom step of a staircase.) |
| 1:00-2:00 | Side-step squats (Stand with right side facing stairs, place right foot on bottom step and lower into squat; return to start. Do for 30 seconds; switch sides and repeat.) |
| 2:00-3:00 |
Knee tucks (Facing stairs, place right foot on bottom step, right knee slightly bent. Lift left knee toward chest as you bend elbows by sides; lower to start. Do for 30 seconds; switch sides and repeat.) |
| 3:00-4:00 |
Step hops (Facing stairs, place right foot on bottom step and jump up, extending arms overhead and lifting left knee toward chest. Return to start. Do for 30 seconds; switch sides and repeat.) |
| 4:00-5:00 |
Liftoffs (Facing stairs with hands on hips, place right foot on bottom step; lunge back with left leg, then stand up on right leg, raising left leg behind you. Return to lunge. Do for 30 seconds; switch sides and repeat.)
|
The Plan: Got 20 minutes?
"This high-intensity walk-run session burns about 10 calories per minute," Smith says.
| Time | Activity |
|---|---|
| 0:00-2:00 | Walk at a slow-to-moderate pace. |
| 2:00-5:00 | Jog. |
| 5:00-17:00 | Sprint for 1 minute, then walk or jog for 2 minutes. Repeat combo 4 times total. |
| 17:00-20:00 |
Walk at a slow-to-moderate pace. |
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