Time to Work Out

There’s Always Time to Work Out

Leah’s best ways to fit exercise into a busy schedule

These four cardio workouts – two indoor and two outdoor – take 20 minutes each. So the next time one of you catches yourself saying: “I just don’t have time today,” you can remember that 20 minutes is all it takes for a fun, effective workout – no excuses!

Outdoor option 1:

To add intervals to a normal walk, start at your usual pace and gradually build up the intensity for each interval.

Warm-up: 2 min at 3.5mph, building to your regular walking pace 16 min: Walk fast for 2 min (5mph walking, 7mph running). Walk more slowly for 2 min (4mph walking, 6mph running). Do this four times. You should be breathing hard in the fast sections and able to speak only a few words. During the easy intervals, you should be able to hold a conversation

Cool-down: 2 min easy pace (3.5mph)

Total calories burned: 99

Outdoor option 2:

Grab a skipping rope and get ready to sweat – this program will keep your heart pumping. Do it in a park near some steps.

Warm-up: 2 min jogging

3 min running at a strong pace

2 min running up and walking down steps

1 min skipping

3 min running fast

2 min running up and walking down steps

1 min skipping

2 min running fast

1 min running up and walking down steps

1 min skipping

Cool-down: 2 min easy jogging

Total calories burned: 250

Indoor option 1:

Choose the manual program on a stationary bike and adjust the levels yourself. For each workout, take it down a notch if our suggestions are too hard.

Warm-up: 2 min at level 3 (maintain 80rpm)

1 min easy (level 4; this should be a pace that you could maintain for half an hour if necessary; come back to this pace for all subsequent “easy” intervals)

1 min hard (level 6)

2 min easy (level 4)

2 min hard (level 7)

3 min easy (level 4)

2 min hard (level 8; to get through this tough interval, breathe deeply while you focus on one point)

3 min easy (level 4)

2 min hard (level 7)

Cool-down: 2 min at level 3

Total calories burned: 189

Indoor option 2:

Choose two different machines at the gym (stairclimber, elliptical trainer, treadmill, bike or rowing machine) and alternate between them. For my example, I’ve used the elliptical trainer and stairclimber, but mix it up as you wish.

Warm-up: 2 min on elliptical trainer (level 3)

4 min on stairclimber (level 7)

4 min on elliptical trainer (level 7)

4 min on stairclimber (level 8)

4 min on elliptical trainer (level 7)

Cool-down: 2 min on stairclimber (level 3)

Total calories burned: 228

Twenty minutes that count

Need more evidence that a 20-minute workout is worth the effort? Let the numbers do the talking. First, look at how much you’d burn during a normal 20-minute routine and then see how much you can burn just by boosting your intensity for short periods of time. And remember, the more intense your workout, the more you’ll sweat and the more calories you’ll burn.

20 minutes regular activity burns the following calories*:

walking (3.5 mph) 80
running (10-minute miles) 200
cycling (level 4) 160
rowing (moderate effort) 140

20 minutes with intervals burns the following calories:

walking (3.5 mph/power walking) 85
running (10-minute/8-minute miles) 225
cycling (level 4/level 7) 180
rowing (moderate effort/very vigorous effort) 155
* All calorie counts are for a 150-pound adult.