I know that like many working people out there (myself included), you have a busy schedule, and can't always find a dedicated continuous block of time during the day to head to the gym, take a jog, go for a long walk, etc. You probably still want to exercise, but the daily grind just doesn't allow you much of an opportunity. What to do? Well, the answer is quite simple, and actually doesn't take up much of your time at all...
Break up your workout into 4 minute intervals spread throughout the day!
During these sessions, you will experience a very efficient workout that will improve your cardiovascular endurance and strength at the same time. This is based on the principles of the "Tabata Method," named after famed Japanese researcher, Dr. Izumi Tabata. Here is how it works.
20 seconds exercise as intensely as you can, with maximum speed / reps
10 seconds rest
Repeat until 4 minutes have elapsed. Simple as that. This totals 8 sets at 20 seconds apiece.
If you like, you can do all eight sets with the same exercise, but I prefer to mix things up in a more cross-training style. The types of exercises performed are strictly up to you - basically anything that will keep your heart rate up for the said amount of time - but should normally consist of compound movements that activate numerous muscle fibers. Since I promote strictly calisthenics, anything from push ups, pull ups, muscle ups, dips, burpees, squats, crunches, sprinting, jump roping, etc. will work well. If you are more advanced, you can add more difficult variations of these.
I usually recommend alternating between two exercises, performing four sets apiece. Typically, it is best to switch between opposing bodyparts (chest / back, chest / legs, etc.), as this allows a bit of rest time while the other muscles are working. Sometimes I also do three different exercises (3, 3, 2 sets) or four (2, 2, 2, 2), but for this, just make sure that you don't lose count. Heck, if you are feeling spontaneous, you can try something different with all eight of them. Just remember to keep up the intensity for every single set. Below is just a sample of the different combinations you can try:
Two exercises, alternating: E1, E2, E1, E2, E1, E2, E1, E2
Two exercises, one before other: E1, E1, E1, E1, E2, E2, E2, E2
Three exercises, alternating: E1, E2, E3, E1, E2, E3, E1, E2
Three exercises, one before other: E1, E1, E1, E2, E2, E2, E3, E3
So, how many and how often? The answer: Whenever you can find the time. Ideally, you should be able to muster four to five Tabata sessions stretched thoughout each day. Say you wake up in the morning, bang out two back to back before work, and you will have only spent a whopping eight minutes! Perhaps during your lunch break, before heading out to grab your soup and salad, you can find an empty space at your office to perform another one. Then, after work, before dinner, another one or two. If you have the time and energy, you can even attempt four Tabatas in a row, with a one minute break in between each.
Doesn't this sound much easier than having to drive to the gym after work, spending 30 minutes or even an hour slaving away on the treadmill and Precor machines? Total elapsed time per day, 16 to 20 mins. That's it! I know that even the busiest of people can certainly spare a measly four minutes at various times thoughout the day.
Have a nice workout, and let me be the first to wave goodbye to all that extra fat you will shed.