5 Fitness Shortcuts For When You're Short On Time

fitness shortcuts
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We know how it goes: For weeks, you've been walking religiously. But then work piles up, the weather turns iffy—and, soon enough, your exercise gear is collecting dust in the corner. 

Sound familiar? The good news is that you don't have to go back to square one every time life gets busy. "If you're active, you can maintain your fitness level in less time than you think," says Carol Ewing Garber, PhD, a professor of movement sciences and education at Columbia University. So when your schedule gets hectic, don't sweat having to skip a few workouts. (And even if you're not superfit, these little tricks can help you get on your way.)

The following shortcuts will help preserve all the hard work you've already put in—so you can pick things up right where you left off. (Got 10 minutes? Then you can fit in the Fit in 10 workout.)

1. Squeeze in one resistance-training session a week.

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Even if you can't make your regular total-body conditioning classes, hit the weights at least once every 7 days. In a study from the University of Alabama at Birmingham, adults who strength-trained 3 times a week were able to maintain their muscle when they dialed their routine back to one full-body lifting session a week over the course of 8 months. No time for the gym? Keep a set of weights at home, or consider using resistance bands: Research shows these stretchy bands offer similar results as dumbbells. (Here are some resistance-band exercises to get you started.)

MORE: 9 Proven Ways To Lose Stubborn Belly Fat

2. Every little bit of cardio counts.

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Although the American College of Sports Medicine recommends a minimum of five 30-minute, moderate-intensity workouts (or 20 minutes of vigorous exercise) a week, they conclude that less exercise is still beneficial. Even one or two 20- to 30-minute workouts a week is probably enough to maintain your fitness level for a few weeks, says Garber, who was the lead author on the report.

3. Do intervals.
Get the same health gains in a fraction of the time by adding all-out sprints to that run or bike ride. Research published in the Journal of Physiology showed that people who did 90 minutes of high-intensity interval training (HIIT) a week experienced the same heart benefits, such as less blood vessel stiffness, as those who did 5 hours of continuous exercise. In the HIIT workout, the exercisers went hard for 30 seconds, followed by 4½ minutes of recovery, for 30 minutes.  

MORE: The No Squats Belly, Butt, and Thighs Workout

4. Break it up.
Can't seem to find 20 or 30 minutes in your day? Try sneaking in two or three 10-minute sessions (try one of these 10-minute workouts)—they can lower your blood pressure as much as one longer workout, according to researchers from Arizona State University. "No matter how busy you are, you can fit in a quick 10-minute walk," says Garber. "Or squeeze in some quick planks, crunches, and push-ups. Along with the fitness benefit, it'll also help relieve stress."

5. Make the most of TV time.
It's okay if you park yourself in front of the tube at the end of the day. Just get up during the commercial breaks to step in place: People who did so during an hour-long show took an extra 2,111 steps and burned an additional 81 calories during their day, according to researchers from the University of Tennessee, Knoxville. Over a year, that little bit of effort could equal a 10-pound loss! So jump off that couch and do steps, leg lifts, or push-ups.     

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