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Call it the busy person's workout: Exerting yourself in 15-minute bursts, whether at home or on the move, can pump up your heart rate, stretch and strengthen your muscles, and go a long way to boosting your health and wellbeing.
Most doctors recommend pushing your heart to beat faster for up to 20 to 30 minutes at a time, several times a week. But even exercising for less than 30 minutes each day can reduce your risk of death from any cause by 19 percent, compared with someone who doesn't exercise at all, according to a recent study by the University of Cambridge in England.
Real Simple suggests adding one of the following five workouts to your day, or mixing it up with a different one each day of the week.1. Exercise ball workout: Target every major muscle group, and get your heart beating, with the help of an exercise ball. One of the reps you can do is the "dynamic push-up," which involves lying on the ball, placing your hands on the floor in front of you, and then bending both elbows into a push-up, while raising your legs.
2. Yoga workout: Get your om on with yoga, which, in addition to building strength and increasing flexibility, helps you focus and relax your mind. Each position-a veritable menagerie that includes cow, cat, downward dog, and locust poses-is held for three breaths before flowing to the next.
3. Strength workout: Besides toning your muscles, strength training will also boost your metabolism. Get ripped with a combo of reverse lunges, push-ups, and leg lifts.
4. Walking workout: For a low-impact workout that builds up your heart rate, simply walk fast for 15 minutes. If you want to perfect your walk for optimal calorie burning, stand straight, bend both elbows at right angles, relax your hands in loose fists, and step forward, swinging your opposite bent arm ahead of you.
5. Jumping-rope workout: Because jumping rope is a high-impact activity, you'll shed calories and build bone. The perfect jump will also strengthen your calves, thighs, shoulders, back, abs, and arms. To get this workout down pat, hold the handles at hip height, bend your knees slightly, and jump over the rope with both feet. Land on the balls of your feet, while bending your knees slightly and lowering your heels briefly.
Difficulty level: Easy to moderate
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