Many busy professionals feel that working out isn’t worth the time unless they can exercise for forty minutes or longer and it’s true that many healthcare workers and government agencies used to recommend that all adults get thirty consecutive minutes of aerobic exercise per day. But this is the twenty-first century and the fact of the matter is that you don’t have to do all your exercise at once to reap the health benefits. Research has shown that short, intense exercise segments throughout the day are just as effective as longer workouts at burning calories, increasing cardio endurance and lowering blood pressure and cholesterol. Even as little as five minutes can go a long way towards balancing hormones in the body and making you a happier person – is that great or what? You no longer have to worry about finding a large block of free time to work out; just take a coffee break and in five minutes you can feel totally rejuvenated.

One of the greatest things about shorter workouts is that they have tremendous potential to reshape your body with a minimum time commitment. Incorporating strength training exercises into your daily schedule is a powerful tool for both heart health and muscle strength. Spend five minutes doing lower body exercises and after several weeks you can tell a difference. Spend ten minutes on a power workout and results will show up in three weeks or less. Use the following ten-minute express workouts on a regular basis for a month and you will see remarkable changes in your body’s strength. You can do these workouts in your office with the door closed or, if your office is a cubicle, in the restroom or some other private area. Do whatever is necessary for you to fit in your exercise time at work.

Express Workout 1: Hips and Thighs

Hips and thighs can be a frustrating area to shape up especially for women. Thanks to the physiological design of female bodies, fat tends to be stored in the thighs and hips and can be very resistant to toning efforts. Perform this routine three to four times weekly in conjunction with aerobic exercise and your body will begin to reshape in six to ten weeks.

Squats: Squats are performed by standing with feet about shoulder-width apart and arms by sides. Keep strong posture and slowly lower buttocks as though about to sit down in a chair. Lower several inches and then slowly raise.

Pliès: Adopted from ballet, pliès are performed by standing with feet just wider than shoulder-width and toes pointed outward. With a hand on a chair or wall for balance, slowly drop body straight down for several inches and then come back up. To increase intensity, on the final pliè, stay in a lowered position and slowly pulse your body up and down about an inch. This fatigues the muscle faster.

Lunges: Lunges are performed by standing with feet about shoulder-width apart and hands on hips. Stand tall and take a large step forward with one foot, and remain in that position. Turn your back foot up until balanced on the toes and then slowly lower your body until your front knee forms a right angle. Slowly raise your body back up. Repeat on each side.

Leg Stretches: Stand with feet about shoulder-width apart and one hand holding a chair or wall for balance. Raise one foot behind you and reach back with your hand, grab the foot and gently pull it towards your buttocks. This stretches the quadriceps muscle on the front of the leg. Repeat with each leg.

For stretching the calf muscle, place one foot slightly in front of you and point your toes up, balancing on the heel. Keep your weight on the foot that is not being stretched. Repeat on both sides.

All times are approximate.

0:01 – 1:00 – Begin by walking briskly in place to warm up the muscles. Warming the muscles makes them pliable and will allow you to work longer.

1:01 – 3:00 – Perform as many squats as possible in two minutes.

3:01 – 4:00 – Rest for one minute.

4:01 – 6:00 – Perform as many pliès as possible in two minutes.

6:01 – 7:00 – Rest for one minute.

7:01 – 9:00 – Perform as many lunges (both legs) as possible in two minutes.

9:01 – 10:00 – Recovery and stretching.

Express Workout 2 – Arms and Shoulders

Building strength in your upper body is a vital part of any workout plan and fortunately it can be a fairly easy area to strengthen. Powerful arms are important for both men and women to assist with everyday life – it’s surprising how many typical daily tasks require using the shoulders, back and arms. By building those muscles, you will take some of the daily stress of your body. This 10-minute express workout develops the biceps, triceps, upper back muscles and shoulders.

Bicep Curls: Curls are done by standing with your feet about shoulder-width apart and weights in both hands. Tuck your elbows firmly against your sides with palms facing forward. Slowly raise the weight almost to your shoulder for a count of 5 and then lower it, again for a count of 5.

Overhead Press: The overhead press is performed by standing with feet about shoulder-width apart and a straight back, holding a weight in each hand. Bring the hands up to the shoulders and then slowly lift up for a count of 5. Raise the weights until the arm is almost fully extended; then release and lower downward.

Triceps Raise: Stand tall with feet slightly more than shoulder-width. With weights in hands, lift straight overhead until almost fully extended. Turn palms inward to face each other. Slowly begin to lower the weight down toward your back until the elbow forms a right angle; then raise the weight.

Forward Press: Standing with feet a few inches past shoulder-width. With weights in hands, bring up to shoulders. Slowly press the weights forward; then pull back. Be sure to keep arms level with shoulders and move forward and back slowly.

Stretches: Stretch the arms by raising your arms overhead, dropping one hand behind your head and using the other hand to gently press the elbow back to stretch the triceps muscle. Repeat with the other arm. Next, raise both arms overhead, lace fingers together and press arms outward. Lastly, bring one arm across the front of your body and use the other hand to press the arm against the body to stretch the biceps muscle.

0:01 – 0:30 – Warm up

0:31 – 2:30 – Perform as many slow, quality biceps curls as possible within two minutes.

2:31 – 3:00 – Rest for thirty seconds.

3:01 – 5:00 – Begin overhead raises and complete as many quality raises as possible within two minutes.

5:01 – 5:30 – Rest for thirty seconds.

5:31 – 7:30 – Complete as many accurate triceps presses as possible within two minutes.

7:31 – 8:00 – Rest for thirty seconds.

8:01 – 10:00 – Complete as many properly done forward presses as possible within two minutes.

Extra time: Stretch if you have time available.

Express Workout 3 – Abdominal Muscles

Having strong core muscles is crucial to protecting the spine and maintaining good posture. When your body is supported by strong central muscles it’s easier to perform everyday tasks as well as exercise. Abdominal workouts won’t flatten the stomach – that requires aerobic exercise – but they will strengthen and tone the muscles.

Basic Curls: Perform the basic curl by lying on your back with knees bents. Place your fingertips at your ears and use your stomach muscles to pull yourself about five or six inches. Slowly lower back down. Avoid using momentum to perform the exercises.

Cross-Curls: Begin in basic curl position. Contract stomach muscles and lift to the right as you bring your right elbow to your left knee. Switch and bring left elbow to right knee.

Bicycle: Begin in basic curl position but prop your upper body up on your elbows. Straighten your legs and then raise both legs several inches off the floor. Pull your right leg in to your body; then extend it as you pull in your left leg. Continue doing so; thus “bicycling.”

Rope Climb: Begin in basic curl position. Raise your legs straight up into the air while keeping your upper body flat on the floor. Using your abdominals to lift your upper back off the floor, use your hands and arms to pretend you are climbing a rope. Grasp the “rope” with your right hand as you bring your right side off the floor; then switch and use your left hand.

Stretches: Lie on your stomach with hands at about shoulder-height. Slowly use your hands to lift your upper body off the floor and stretch your abdominals.

0:01 – 2:00 – Perform as many well-done basic curls as possible within two minutes.

2:01 – 2:30 – Rest for thirty seconds.

2:31 – 4:30 – Complete as many accurate cross-curls as possible within two minutes.

4:31 – 5:00 – Rest for thirty seconds.

5:01 – 7:00 – “Bicycle” for two minutes.

7:01 – 7:30 – Rest for thirty seconds.

7:31 – 9:30 – “Climb” the “rope” for two minutes.

9:31 – 10:00 – Stretch the abdominal muscles.

Time is in short supply for almost everyone these days but it’s still important to include physical activity throughout your busy day. Most people believe that to get a good workout, you must exercise for thirty minutes or more without stopping or else you don’t get anything out of it. Wrong! Research proves that short, intense segments of activity spread throughout the day are just as effective as one long workout, so there are no more excuses about not having enough time. Everyone can spare at least five minutes somewhere and there are brief workouts that challenge your whole body in that amount of time. To get you started, here are some fantastic workouts that really only take five minutes!

Workout 1: Fast and Furious Cardio & Conditioning Work

Have hand weights nearby and ready to use.

0:00 – 0:30: Warm up by briskly walking in place.

0:31 – 1:00: Increase the pace to a power-walk speed.

1:01 – 1:30: Keep walking and add a simple overhead reach by raising your arms straight up with every two steps.

1:31 – 2:00: Change the arm movement to reaching in front and then pulling back. Continue walking.

2:01 – 2:45: Pick up the hand weights and perform as many bicep curls as possible while you continue your walk.

2:46 – 3:30: Change the movement to pushing the weight directly overhead and then lowering as you keep the pace.

3:31 – 4:00: Put the weights down and slow down to your original pace.

4:01 – 4:30: Perform as many squats as you can by sitting back and keeping your heels pressed into the ground.

4:31 – 5:00: Walk slowly as your breathing and heart rate return to normal.

This workout increases your heart rate quickly and conditions the cardiovascular system with the high speed of walking in place. Using weights for arm work while you walk maintains the aerobic work while you build muscle at the same time. By gradually slowing down, you allow your body to return to a normal state slowly but still fit in muscle toning by doing squats. The steadily decreased demand on the body allows the body to stabilize comfortably. By combining aerobic conditioning with muscle toning, you get twice the benefits in one brief workout – what could be better?

Workout 2: Steady Muscle Work

0:01 – 0:30: Warm up by walking gently and moving your arms at the same time.

0:31 – 1:00: Begin working the lower body muscles by doing as many squats as you can for thirty seconds. Make sure your body is properly aligned with your knees forming a right angle with your thighs and your back staying centered over your buttocks. Keep your heels pressed into the floor for support as you slowly lower and raise the body.

1:01 – 1:30: Stand up straight with your feet slightly wider than shoulder-width. With hands on hips, lower your body into a pliè and then raise for as many repetitions as possible in thirty seconds. At the end of the time, lower your body one more time and hold.

1:31 – 1:45: Stay in your lowered pliè position and move up and down very gently, no more than an inch or so. This helps isolate the inner thighs and tone them up.

1:46 – 2:15: Stand with your weight on your left leg, point your right foot behind you, and lift your right leg as many times as possible in thirty seconds. This helps tone the muscle at the back of the leg.

2:16 – 2:45: Switch legs, stand with your weight on your right leg, and lift your left leg behind you as many times as possible in thirty seconds.

2:46 – 3:15: Stand up straight with feet shoulder-width apart and then bend from the waist until you are slightly more than at right angles with your lower body. Stretch your arms in front of you and then raise each arm back. Repeat for thirty seconds. Be sure to hold your abdominal muscles in tightly. This tones the arms and upper back as well as the abs.

3:16 – 3:45: Stand up straight and place hands at shoulders. Begin reaching arms up and bringing back down to shoulder height. Repeat for thirty seconds.

3:46 – 4:15: Drop to the floor on hands and knees, and then ‘walk’ your hands forward several inches. Begin performing modified push-ups and do as many repetitions as possible.

4:16 – 4:30: Lay on your back, knees bent, with arms behind head and fingertips just touching the back of the head. Use your abdominal muscles to pull your upper body towards your knees but not too far. Lower down slowly for maximum muscle building.

4:31 – 5:00: Still lying on your back on the floor, stretch legs out and raise arms above the head, inhale deeply and stretch. Let your breath out slowly and let your body relax.

This workout focuses on building muscle and strength all over. The variety of exercises works dozens of muscles all over the body for an overall toning effect. Switch between the two workouts for maximum results in your weight and muscle tone.

Once you decide to start an exercise routine you will want to make sure that you can optimize your comfort level during your workout. Much of what you end up choosing will boil down to what feels comfortable to you. Buying a replica of your friend’s workout wardrobe may become a return headache unless you know that those pieces are going to work for you first. With this in mind, there are a few keys to picking out the best pieces for your fitness apparel.

The fabric of the workout clothes you purchase is going to determine much of your comfort level. Moisture wicking materials will keep you feeling comfortable the longest during the sweatiest parts of your workout. For running and high-impact workouts, material that will pull the moisture away from your body will keep you the driest. Apparel that advertises moisture wicking fabric will cost a little more, but will be worth it. If your workout is going to produce a lower amount of sweat, polyester, cotton and spandex blends, and velour are recommended. Just remember that the look of workout apparel can be deceiving and will mean nothing if it is made with impractical fabric.

Now that you are committed to buying apparel made with appropriate workout materials, you will want to know which cuts will work best for specific activities. If you are going to be outside walking, jogging or running in various weather conditions, comfortable layers that can be removed easily and tied around your waist, or placed in a pocket, will suit you best. The layer closest to your skin should be a tank or long-sleeve (depending on the temperature) made from one of the moisture relieving fabrics like nylon, Supplex, Coolmax, polypropylene or Thermax. A sweatshirt or fleece vest can be worn over the first layer, and all of this can be topped with a rain protective jacket. For your lower half, there are a lot of moisture wicking pants, which even come in thermal styles for warmth, that can be worn alone or with a top layer of Cirrus pants, which breathe and repel water. Don’t forget to bring a knit cap or hat. The least bit of wind chill will leave you cold, especially when you pick up a little speed.

If you are going to be working out in a gym or in your home, it is also a good idea to start with layers. A tank with a t-shirt that you can remove once you get warmed up, along with spandex tights which can have loose fitting shorts thrown over them, will guarantee your free movement and range of motion. Wearing a t-shirt throughout a workout will often become cumbersome for any activity from yoga to lifting weights, so try to use them only for layering. Yoga and Pilates are comfortable in loose, but stretchy enough to retain their shape, pants, Capri’s and shorts. Tanks with scoop or slight v-necks are versatile for the weight room or step-class. For women, a tank should either leave enough room for a supportive, athletic bra, or should already include a quality, built-in-bra. Look for nylon, Lycra or spandex blends for your indoor workout apparel.

A lot of fitness enthusiasts are wearing loose fitting, athletic shorts made of jersey cotton, or nylon with polyester, over a base of cotton mixed with Lycra shorts. This provides a base layer to deal with moisture and a top one to deal with warmth and comfort. Lose fitting shorts can also be worn over ankle length spandex pants or tights. Another benefit from wearing these combinations is that you don’t have to feel like you is going skin-tight, yet you can enjoy the dryness and versatility of your base layer.

Buy a few pieces for outer and inner layers that are of quality fabrics which will let your skin breathe and keep it from chaffing. A workout should be done in as comfortable clothes as possible so you can focus on the muscles you are working and you’re breathing. Your layered pieces, matched with socks that are not too thin or too thick, and supportive sneakers, will help you get the most out of your workout.

When you’re a busy professional and spend a lot of time at your desk, it can be difficult to stay fit with your crazy schedule. You worked hard to get in shape, though, so don’t let it slip away without a fight! There are dozens of ways that you can maintain your fitness level without requiring a large investment time every single day. Studies from leading scientists now show that short workouts throughout the day are just as powerful for the body as one long workout, so don’t feel guilty about not being able to spend a full hour or even 45 minutes working on your body. Appreciate the time that you have and maximize it for the best results.

If your company is one of the enlightened few in America that offer fitness facilities on site, you’ve got a major advantage. Check the facilities out and note the machines you would be interested in. Talk to the employees who manage the fitness center and find out when the busiest time of day is so that you can avoid it. Many times that magic time is between 9-11AM and 1-3PM. It can be difficult to maneuver a workout in during those hours, but remember, it doesn’t have to be long and drawn-out. Visit the weight room for ten minutes twice a day and you will be able to maintain the muscle you’ve built up over time. If possible, fit in a 15-20-minute aerobic workout at the end of the day before you head home. Figure out what will work best for you and then commit to it. With a time commitment of less than three hours of every week you can maintain your fitness without sacrificing your professional life.

For those who aren’t so fortunate to have exercise centers available at work, there are other ways to get around that. Invest in some smart fitness equipment to keep at the office and set your computer to remind you when it’s time for a brief 5-minute workout. Hand weights, yoga mats, resistance bands, and other accessories are perfect for the office, and can be stored without taking up too much room. Plan to have at least four 5-minute exercise segments throughout the day. Scheduling a 5-minute workout around the 3 o’clock snack time can help you avoid the calorie-laden pitfalls of the snack-room while keeping your fitness level up. For aerobic workouts, try taking four flights of stairs for a brief, intense workout that calls on a lot of muscle to work hard in a short period of time. If you can walk around your company’s parking lot, power-walk for ten minutes using your arms to boost heart rate. For some people a jump rope can be a great tool that allows them to burn fast calories with only a three minute investment of time. That doesn’t work for everyone, since jumping rope can be hard on joints and difficult to do within the office, but if it works for you, go for it.

Make a point of sticking to your fitness schedule. Co-workers may find it amusing but you’re the one with the great body! You may want to consider forming an office fitness group that could support and encourage each other during the work day or even present a request to upper management for a more fitness-friendly environment at work. More and more companies are realizing the benefits of having employees who are healthy and fit, and as a result of that some are installing fitness facilities, signing deals with local gyms for employee usage, and rewarding employees that demonstrate commitment to personal health and fitness. Find out what your company’s policy is on employee fitness and make it work for you!

While you may not be able to fit in as much exercise as you would, you can still get enough intense movement into your day to maintain your fitness level. Stay committed and encouraged; you made the original effort to get your body into shape and that is too valuable a commitment to allow it to go to waste. Figure out what works best for you during the workday and then do it! Your body will thank you!

If the thought of bouncing around a gym or workout center in spandex makes you cringe, take heart. Experts in aerobic exercise say that you can reap the benefits of an aerobic workout without getting up off your butt.

Chair aerobics are designed to give those with mobility problems a good cardio workout without putting strain on the joints and bones. A chair aerobics session may include kicks, punches and stretches, and often includes the use of workout bands and weights to increase strength and resistance training as the workouts get more intense.

Sitting down to exercise may sound silly – but the workouts are real and so are the benefits for your cardiovascular system – and the rest of your body. There are chair workouts designed for just about everyone – including inconspicuous workouts for those in offices who don’t want to attract a lot of attention. Generally, a chair aerobics workout starts with ten minutes of stretching and warming up, then moves into an aerobics phase that may include punching the air and doing scissor kicks in your chair before moving into a series of weight lifting and finally into a cool down phase.

Mary Ann Wilson, whose television fitness show “Sit and Be Fit” airs on PBS stations across the country, says, “Our purpose is to keep people functionally fit as long as possible.” To help do this, Wilson leads 30 and 60 minute aerobics workout programs aimed at those who may be mobility impaired. She focuses her workouts on movements that support and strengthen muscles needed for everyday functional movements, including posture control, stretches for flexibility and light weight lifting to build and maintain strength in muscles and joints.

Wilson has been producing her show since 1987, and she attributes its popularity to the fact that chair aerobics is easy, convenient and inexpensive. There’s no expensive equipment needed – soup cans or filled cups work just fine as weights. Couch potatoes don’t need to leave home, and seniors don’t have to worry about losing their balance and falling.

For an easy workout, you can try some simple stretches and punches. Sitting in a comfortable, stable chair, pump your arms in the air overhead five times each, then five times together. Next, punch across your body, alternating arms to the count of twenty. Get your lower body into the action with some toe-tapping and heel lifts, then add in two to three minutes of seated ‘jogging’ – just lift your feet and cycle in your chair. Altogether, the workout takes about ten minutes. Do it two to three times a day and you’ll be hitting the recommended 30 minutes of activity without ever getting off your bottom.

Chair aerobics appeals to those who have limited mobility, or who have been told that weight bearing and high impact aerobics are out of the question because of arthritis or other joint problems. Motions as simple as neck rolls can be good for your heart, say one fitness instructor. For those who want a tougher workout, there’s an office chair workout that includes pushing and pulling yourself away from the desk and doing leg lifts while seated in your chair.

What are the benefits? Better heart function, lower blood pressure, increased circulation and heightened alertness, say the experts. Exercise doesn’t have to mean going out and jogging or working out at the gym. The whole idea is to get your body moving and your heart pumping – and chair aerobics does that as well as anything else. It’s the perfect solution if you can’t leave your desk or if you work at home and can’t get to the gym. It’s also an excellent solution for older Americans who may not be as mobile as they once were, but who can benefit from regular exercise.

Teresa Reyman, who teaches a class in chair aerobics at a Maryland senior center, offers these tips for seniors who exercise.

Pay attention to posture, whether you’re sitting or standing. Proper posture helps prevent osteoporosis by keeping muscles and joints strong enough to support the bones.

Exercise with a group. It’s more fun, so you’re more likely to stick with it, and the social benefits are important for senior citizens.

Make exercise a lifestyle change. Find an activity that you like and stick with it. It’s the best thing you can do to improve your health and your quality of life.