Better Health & Living: Article: The Short-on-Time Workout

Issue: February 2006

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The Short-on-Time Workout

When life is busy--exercise quickly

by Marianne McGinnis

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Deadlines are looming, and your to-do list has spilled over to page 2. You might be able to squeeze in a fast 10-minute workout, but what good will that do?

A lot, according to new Canadian research that found that just 6 minutes of intense exercise can keep you as fit as a 3-hour jog can. Unfortunately, the workout in the study was so vigorous--four bouts of all-out effort on a bike followed by a minute's rest--that it's really only safe to do under medical supervision. But if you're moderately active, you can benefit from a similar--but less strenuous--mini-workout. The trick is to exercise at a good, heart-pumping pace, but at a level that you can manage without the need to have a doctor standing by.

The following routine (developed especially for Better Health and Living by Fabio Comana, a fitness instructor at the University of California, San Diego, and a personal trainer certified by the American Council on Exercise) takes only 5 to 10 minutes and incorporates strength moves and high-intensity aerobic drills to give you a full-body workout.

This quickie workout...

Is great when you're low on time
Builds muscle, lung, and heart strength
Improves core muscle (abs and back) strength and stability
Gives you noticeable results after two weeks
Is designed for people who exercise for at least 30 minutes four or five times a week.

If you don't normally exercise, it's vital to establish a cardio routine (such as walking) for at least three months before attempting this workout, because your heart can't take the sudden, intense burst of hard work. Talk to your doctor before starting any exercise program.

Your 5 + 5 Plan

You'll be alternating between five strength and five high-intensity exercises. Perform the strength-training moves slowly and steadily. Use lighter weights--3 to 5 pounds for most women and 5 to 8 pounds for men. If they get too heavy, continue the moves without them. During the high-intensity intervals, try to move at a speed that feels moderately difficult: You should be able to say your name but not philosophize about the meaning of life. If you become overly fatigued, march or jog in place.

The plan:

During the first two weeks, do each exercise for 30 seconds. Starting in week three, add 10 seconds per week until each move lasts a full minute. Do this routine two or three times a week, but give your muscles at least 48 hours between workouts to recover.

Warmup/cool-down. Before and after each workout, make sure you spend at least 3 minutes walking in place, stepping side to side, and doing gentle arm circles.

Squat/Press

Stand with your feet hip-to shoulder-width apart, holding a pair of dumbbells in front of your shoulders with your palms facing in. Bend your knees and sit back as if lowering yourself onto a chair. Keep your weight over your heels. As you stand back up, press the dumbbells directly over your shoulders, turning your wrists so your palms face forward. Pause, then lower. Repeat.

Step Switches

Stand at the base of an aerobic step; a wide, low footstool; or a stairway. Rest the ball of your left foot on top of the step. With your arms at your sides, bend your elbows at 90-degree angles. Switch feet in a hopping motion so that the ball of your right foot rests on the step. Continue the alternate hopping, starting off slowly to get your balance, then picking up speed so it's almost like step jogging.

Lunge/Raise

Stand with your feet shoulder-width apart, holding dumbbells at your sides with your palms facing your thighs. Raise your arms to the sides at shoulder level, maintaining a slight elbow bend and turn your palms upward. Lift your right knee and take a big step forward. Pause, then slowly lower your left knee toward the floor. Your right knee should be bent at a 90-degree angle. Press into your right foot in a lunge, the lift it and pull it back toward your left foot, lowering your arms. Repeat, stepping with your left foot.

Jumping Jacks

You'll remember these from phys ed classes. Follow the intervals described under "The Plan," in "Your 5+5 Plan," left.

Dead Lift with Heel Raise

Stand with your feet shoulder-width apart, holding dumbbells at your sides. Bend your knees and sit back as if lowering yourself onto a chair until the dumbbells touch the floor. Keep your weight over your heels. Using your legs, press back up to a standing position, keeping the dumbbells as close as possible to your sides. Once standing, press through your toes to raise your heels off the floor, pause, and lower. Repeat.

Mountain Climbers

Lie on the floor and raise your body into a pushup position. Move your left foot forward by bending your left knee toward your chest. From this position, jump your left foot back while simultaneously moving your right foot forward. Continue jumping your feet forward and back. Keep your hips low, your hands on the floor, and your back flat.

Bucket Toss

Stand with your feet shoulder-width apart, holding one dumbbell in both hands in front of your body. Bend your knees and sit back as if lowering yourself onto a chair. At the same time, lower the dumbbell along the outside of your right thigh until it reaches your knee. Pause, then stand back up, moving the dumbbell diagonally up across your body and simultaneously rotating your torso to the left until the dumbbell is above your left shoulder. Return to the starting position, then switch sides and repeat.

Side-to-Side Shuffle Touch

Set two dumbbells on the floor 10 feet away from each other. Stand by one dumbbell, then shuffle quickly across to the other. When you reach it, crouch down and touch it. Continue shuffling back and forth.

Single-leg Torso Rotation

Stand with your feet together, holding dumbbells at your sides. With your right knee bent, lift your leg slightly off the floor so you're balancing on your left leg. (If balancing on one leg is too difficult, rest the ball of your right foot on the floor.) Bend your right elbow and move your right hand to just above your navel. Extend your left arm to the side at shoulder level, palm facing forward, and rotate your torso to the left while keeping your hips facing forward. Pause, then return to the starting position. Switch sides and repeat.