7 Ways to Sneak in a Quick Workout

7 ways to sneak in workout main

You’ve probably heard about new research showing that a mere 30–60 minutes of running a week— even in bursts of only 5–10 minutes a day (!)—can add three years to your life. 

But here’s the less-reported yet equally awesome part: “Any vigorous exercise, such as cycling or swimming, would provide a similar cardiovascular benefit because the heart doesn’t know if it’s running or cycling,” says Duck-chul Lee, Ph.D., who ran the study reported in the Journal of the American College of Cardiology. 

Yes, just 5–10 minutes a day of any vigorous aerobic activity can yield huge dividends. By “vigorous” we mean working at 60–84% of your max heart rate (easy formula: 220 minus your age) or, in Lee’s words, “so you can’t say more than a few words without pausing for a breath.” Think of it as sticking around for three more Super Bowls, World Series, birthdays, and 1,095 nights of sex (hey, we’re erring on the positive side). 

Sure, working out even more is better—but if you’re just getting into exercise, or having a hard time working fitness into your life, five minutes a day (see some ideas, left) is a great place to start. 

7 Best Exercises for Fast Results >>>


Run Before Showering

Run around the block or up and down the stairs of your apartment building before showering. 

10 At-Home Workouts to Build Muscle in Under 20 Minutes >>>


Sweat During T.V. Time

Using a treadmill, spin bike, or cordless jump rope handles, ride or jump for one segment of The Daily Show or an entire Conan monologue. 

Why You Should Be Doing These Six Exercises >>>

Embrace Digital Fitness

Do one workout with the Johnson & Johnson Official 7 Minute Workout app, a Daily Burn video session like “5/10 in Nine” ($10/month, dailyburn.com), or a 10-Minute Trainer DVD ($80, beachbody.com). 

The 7-Minute Workout >>>

Rock On

Create a Pandora station using an uptempo tune (like Avicii’s “Wake Me Up”) and do jumping jacks or run in place for four songs. 

Terry Crews’ Workout Playlist >>>

Traveling WOD

Perform a “traveling” CrossFit WOD (needing little or no equipment) from thetravelingwod.com. 

Do You Think CrossFit Will Hurt You? >>>

Fit Deck

Pick a random FitDeck exercise card (fitdeck .com) and do that exercise for 5–10 minutes.

We Tried It: Play Out the Game >>> 

Step Things Up

Do rapid stepups on and off your porch while your girlfriend yells, “I’m almost ready!” from inside. That’ll be 10 minutes, easy. 

Run, Sweat, Party, Repeat:Knox Robinson’s Best Advice for Beginner Runners >>>

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!