Your intentions are good: You want to exercise. But between work and other obligations, you truly can't find the time for a full-blown workout. Should you throw in the towel — or settle for fitting in a few minutes of exercise when you can?

According to the experts, when it comes to exercise, a little is better than none. In a 2013 University of Virginia study, an exercise physiologist asked participants to complete 15 10-minute exercise routines a week. After just three weeks, the participants' aerobic fitness was equal to that of people 10 to 15 years younger, and their strength, muscular endurance and flexibility also were dramatically improved.

Sometimes people get overwhelmed by the "how am I going to fit exercise into my life?" issue, but the good news is that you can always fit it in, and it doesn't have to be an hour-long workout at the gym. Especially if you do things that are higher intensity, you can reap really great benefits from just a few minutes.

If you have only a few minutes, aim for the highest intensity you can stand — running in place for a couple of minutes, or doing a power-walk while making sure to get your arms moving as well.

Recent research has found that high-intensity interval training — or HIIT — can help people burn more fat than exercising for longer periods at the same rate or intensity every day.

Go as hard as you can for 20 seconds, then rest for 10 seconds, then do it again as many times as you can. You can even walk as fast as you can for 20 seconds.

Little time, big benefits

According to the American Heart Association, people who exercise only a few minutes a day can still reap health benefits. Short bursts of exercise can:

  • BURN CALORIES, AND BURNING A FEW IS BETTER THAN BURNING NONE. If you focus on movement that gets your heart rate up, such as jumping rope, walking up and down stairs, or riding a bike, you'll burn up to 165 calories, depending on your intensity level and your weight. If you keep that up consistently, you could burn a whopping 1,155 calories in a week's time.
  • KEEP YOUR CONFIDENCE AND MOTIVATION UP. If you're feeling guilty about not working out at all, that guilt could manifest itself in a desire to overeat — or snowball into a tendency to skip exercise altogether. Even if you're exercising a few minutes a day, you're making exercise a priority, which will make you feel like less of a slacker.
  • KEEP YOU EMOTIONALLY HEALTHY WHILE BOOSTING YOUR PHYSICAL HEALTH AS WELL. Even five minutes of exercise can reduce tension, give you energy, help prevent depression, help you sleep better and clear your mind. It doesn't take long for those endorphins to start flowing and improve your mood.

9 ways to snag a quick workout

If you have just a few minutes a day to exercise, here are some suggestions to get you the biggest bang for your buck. As with any exercise regime, check with your health-care provider before starting.

  • 1. Before you leave for work, take a brisk five-minute power walk up the street in one direction and back in the other. If you're running late, walk up and down a corridor once you get to the office.
  • 2. If you heat food in the work microwave, power-walk while your food is cooking, even if it's just for a minute or two.
  • 3. Take the stairs at work every time you need to go up or down; once you get in the habit, you'll forget all about the elevator.
  • 4. Once in the morning and once in the afternoon, do a set of standing push-ups. Stand about an arm's length from a wall or counter and push your arms against that surface. Push in and out to tone your arms and shoulders.
  • 5. If you work in a tall building and do need to take the elevator, sneak a minute or two of exercise when you're in there alone. Do some squats or wall push-ups.
  • 6. While you're sitting at your desk, tighten and release your core muscles as many times as you can. Core strength is the key to strengthening other areas as well.
  • 7. Go in a conference room and try five minutes of jumping jacks.
  • 8. Bring light weights to work and do bicep curls as you work at your computer.
  • 9. Get up from your desk every hour and walk for a couple of minutes. Every time you walk to the restroom, add several feet to your walk — do an extra loop around your floor or even around your row of cubes.

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