60-Second Cardio Moves

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-- By Shape.com

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You know you should exercise more. You want to exercise more. But sometimes it's tough to squeeze a full workout into your busy schedule. The good news: A number of published studies show that you can stay in shape and burn enough calories to maintain or lose weight by doing mini-workouts throughout the day. In fact, research has shown that short bouts of exercise—as few as three 10-minute sessions—are just as effective as long ones, provided the total cumulative workout time and intensity level are comparable. Repeat any of the following exercises for a minute.

1. Jumping jack Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.

2. Stair running Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.

3. Jumping rope Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.

4. Squat jump Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.

5. Split jump Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.

6. Step-up Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.

7. Alternating knee lift Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.

8. Hamstring curl Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.

9. Jog in place Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.

10. Side-to-side leap Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.

See the original article on Shape.com .

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Member Comments

AMLANE04

I love this! I could do this at work...might get a few comments :) - 7/6/2012 1:29:57 PM
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LTANTALO

I just wanted to mention that My knees were bothering me and always would creek whenever I bent them or walk down steps, I mean sounding like snap, crackle, pop. I take a maintenance dose of 2000 a day Vitamin D and daily Calcium and Ride my bicycle all over, really challenge myself on long rides and hills. I just now bent both my knees back and fourth..and they are perfect. I do believe exercise actually helps build back some synovial fluid that serves as lubrication in our joints. . - 5/8/2012 11:58:39 PM
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SCAWTHON1

I agree the limitations of bad knees are often ignored in many articles about good exercises. - 10/26/2011 10:16:56 PM
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YOUNGCRONE

I also have "bone-on-bone" knees and have been told by the orthopedic surgeon who will be replacing them next year - "No running, jumping, squats, lunges, or leg lifts (with weights)." I even tried Zumba, because I love to dance.... and the pain was too much. Can you come up with quick cardio exercises that DON'T use the lower body? - 10/26/2011 5:31:11 PM
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SLENDERRILL

Joint problems? Revise the exercise so you are using the same muscles, but not wearing the joint. For example, instead of stair climbing, simply squat and hold this position until you feel the burn. Beginners may want to squat/hover over a chair until muscles are stronger. You can revise most exercises in this manner. - 10/26/2011 4:48:28 PM
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TISTYEN

My physical therapist has told me to limit the amount of stair climbing I do because of arthritis in my knees and ankles. Likewise, stooping and squatting. Most of these exercises seem like they'd be very hard on the knees and ankles. In the summer, I speed-walk half a mile to the park, eat my lunch there, and then speed-walk back, but once it starts getting to cold and grubby outside, that one goes away. Any suggestions for those of us that are in the shape we're in because we can't do these exercises without doing ourselves a damage? - 10/26/2011 9:23:43 AM
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BEATRIMSOON

I have to chime in with many others here: Joint problems? forget these. - 10/26/2011 8:06:18 AM
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ELLSJO

Why not do half jacks. That is stand as though going to do a jumping jack but reach over your head with one arm and push the foot on the same side out and tap it. I'm 56 with srthritus in my knee and an over active bladder and I can do the excercises, albeit with some adaptions sometimes. Plus doing many of the excercises help me strengthen my pelvic floor muscles which help me out anyway, Ellsjo - 10/20/2011 5:47:08 AM
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TIMOTHYNOHE

That's funny .... at age 58 my doctor to me, when I asked Marathon?, to go for it. - 8/27/2011 3:15:25 PM
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BRAVEFAN54

not for my knees! My physical therapist told me that at my age, which is 58, I should never jog, or run. Jumping jacks?? not with bad knees. There are other exercises though that can be done, just not anything that affects the knees. (or back) - 8/7/2011 4:07:14 PM
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MELLIL

I do that Step Up all the time while my gas is pumping! (what else is there to do while you wait?) These are great suggestions! - 8/3/2011 3:34:16 PM
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TISUS1982

i agree with others not practical for bad knees, hips or back - 8/2/2011 5:54:00 PM
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KAYTLENSMOM

I have started a new routine at work where I walk down 2 flights of stairs and then walk back up...it only takes me like 2.5 minutes but my legs burn at the top...is this helping me lose weight? Do I need to increase the time? Thoughts?

I think the article was inspiring. Thanks! - 8/2/2011 3:41:38 PM
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JOCEYANN

these exercises sound good, but most would be unwise for those with a weak bladder! Jumping in any shape or form is out for such folk! Joceyann - 8/2/2011 2:07:38 PM
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CMAESANTOR

Just to reiterate the other comments on joint issues, often get in shape articles seem geared towards people that are already mostly healthy and in shape, but the people who need the most help are the ones with joint problems, foot problems & weight issues that prevent them from doing exercises like jumping jacks and so on. Water aerobics can be a good alternatives, but not useful for "60 second workouts" in the middle of your workday and not everyone likes being in the water. How about more alternatives for workouts that can be done sitting, standing or lying down without stressing the joints and feet? - 8/2/2011 1:34:10 PM
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