Have a (Cardio) Blast: 10 Minutes at a Time

FRIDAY, April 19 (eFit.com) - Is your life so action-packed, so busy and full of commitments that you literally don't have any free time to work out? Okay, life is hectic at the best of times, but if we absolutely had to, we could all find 10 spare minutes during the day, right? And with even that small amount of time, you can improve your fitness level by squeezing a brief cardio workout into your day. Don't believe it? "If you add even 10 minutes of cardio every day, that adds up to hundreds of calories burned by the end of the week," says eFit fitness expert Nancy Yumkas, who suggests the following 10-minutes-or-less cardio blasts.

Rise, shine and run: Set that alarm a tad earlier, roll out of bed, lace up those sneakers and go for a quick but effective 10-minute run. To really get your heart rate up and burn some calories, do the following: After a two-minute jog to warm-up, throw in a short 10- to 15-second sprint and then return to a jog for 30 seconds. Complete four or five "sets" before cooling down with a two-minute jog on your way back home. And remember to bring your watch (you'll need a seconds hand) to keep accurate time.

Step, bike or climb: If you're really lucky, your gym is mere minutes from your home, and you can hop out of bed and use your favorite cardio machine for a 10-minute blast. To begin, warm up for two minutes, then pick up the pace, doing 15 seconds at a very high intensity level and then slowing down for 30-second intervals. Do this for approximately six minutes and then slow it down for good, using the last two minutes to cool down.

Up in arms: If you're really looking to burn extra calories and get a total body workout, use a machine that incorporates your arms and legs, such as a Versaclimber, elliptical machine or ski machine. Follow the same routine as above.

Plyometrics in your living room: You don't even have to leave your house for this workout (only more advanced level fitness buffs should try this, however). This combines cardio and strength training and can still be done in less than 10 minutes. Start with two minutes of regular jumping jacks, followed by two minutes of jump squats (jump up into the air from the squat position and repeat), two minutes of jump lunges (jump up into the air after each lunge and switch legs, with your left foot landing forward, then your right, etc.). Then try two minutes of jumping knee tucks (standing with your feet shoulder-width apart, jump up, bringing your knees up to chest level, return to starting position and repeat). When you've completed these exercises perform two minutes of jogging in place. "You'll work up a big sweat and burn maximum calories, trust me!" says Yumkas.

However, if that alarm (or that pesky snooze button) causes you to oversleep, you can still squeeze in a workout. Even if it's impossible to shed the business suit during the day, you can still make good use of those 10 minutes. So, take a break (in fact, take a lot of breaks!) during the day and give these a try:

Take a brisk walk: Change into a pair of sneakers and take a swift walk around the block can invigorate your muscles and get your heart rate up. Ideally, you should shed the jacket (and the tie, too, guys) to make your trek more comfortable, and you can pace yourself as you see fit.

Take the stairs: This is a fantastic way to improve your cardio fitness, not to mention build up your legs and glutes. So skip the elevator, and walk up those stairs, whether it's just to the second floor or to the fifteenth. Try this several times a day, so it adds up to 10 minutes.