On-the-clock workouts

In a time crunch? Star trainer Jessie Pavelka suggests 10-,20-, 30- and 60-minute routines.
Workout1
Greg Schwartz/Lifetime Television1 ; Derek Wiesehahn; Location: Kinetic pt of Ramsey; Model: Lauren Coza

On Lifetime’s hit reality show DietTribe, personal trainer Jessie Pavelka helps five real-life friends lose weight while juggling jobs, family and other struggles. It’s a premise many of us can relate to, as our own busy schedules leave little time—and motivation—for exercise. But the truth is you don’t have to set aside large chunks of time to reap the benefits of fitness: According to the Centers for Disease Control and Prevention, exercising in shorter bursts throughout the day still does your body good. So Morris Health & Life asked Pavelka to design workout routines of four different lengths to give you a chance to choose what works best for you. (Remember: Always check with your physician before starting an exercise routine.)

10-Minute Workout

“Even though 10 minutes isn’t a lot of time, you can still get your blood pumping and your heart rate up,” says Pavelka. “For great results, try interval training on a treadmill.”

  • Walk for 1 minute at a moderate to fast pace.
  • Jog or sprint for 1 minute.
  • Repeat this pair of steps four more times.

Kick it up a notch! “If you’re in good shape, challenge yourself by increasing speed and incline,” says Pavelka.

20-Minute Workout

“Here’s a quick routine you can do on your lunch hour that helps burn fat and build muscle,” says Pavelka. “You can do these exercises practically anywhere—all you need are some dumbbells and yourself!

If you’re a beginner, start off with light weights that aren’t too taxing, and feel free to take short breaks between exercises.”

  • DO 3 SETS OF SQUATS (15–20 REPETITIONS PER SET): Stand with your legs shoulder-width apart. Keeping your chest up, bend your knees and lower your behind as if you’re sitting in a chair. Do not let your knees jut out past your toes. Return to a standing position. Repeat.
  • DO 3 SETS OF PUSH-UPS (15–20 REPS/SET): Lie chest-down on the floor with your hands flat on the ground beneath your shoulders, your legs straight and your toes tucked under. Keeping your body straight, press into your hands to raise your torso and legs off the ground, then bend your elbows to lower yourself back toward the floor, stopping before your body reaches the ground. Repeat.
  • DO 3 SETS OF LUNGES (15–20 REPS/SET): Stand with your feet shoulder-width apart. Step forward with your right leg, bending your knees until both legs are at approximately 90-degree angles. Push up with your right leg to return to the starting position. Repeat with the left leg.
  • DO 3 SETS OF BENT-OVER ROWS (15–20 REPS/SET): Standing with your knees slightly bent and your feet about shoulder-width apart, hold a dumbbell in each hand. Keep your arms fully extended so the dumbbells hang straight down. Bend forward at your hips so your chest is leaning over your feet. Keeping your torso stationary, bring your elbows straight back to approximately a 90-degree angle, so that the dumbbells stop at your sides. Return to start position and repeat.
  • DO 3 SETS OF SIDE LUNGES (15–20 REPS/SET): Stand with feet together facing forward, hands on your hips. Place your right foot out to the side, away from your body, bending your right knee as you do so. Keep your chest up and make sure that your knee does not extend past your toes. Push into your right leg to return to the starting position, then repeat with your left leg.
  • DO 3 SETS OF SHOULDER PRESSES (15–20 REPS/SET): Sit on a bench or chair and hold a dumbbell in each hand. Bend your elbows and raise your hands up to shoulder height so the dumbbells are positioned next to your ears. Keeping your back straight, push the dumbbells up until your arms are extended overhead. Lower the dumbbells to shoulder height. Repeat.

Kick it up a notch! As you get stronger, try forgoing breaks between exercises—for example, going from squats straight into a set of push-ups, says Pavelka.

60-Minute Workout

“If you have time to enjoy a full hour’s workout, here’s one that I do for myself and my clients that combines intense cardio with some good resistance training,” says Pavelka. “The routine may be strenuous for some, so if you don’t get through all the exercises at first, just keep working at it.” You can take a break between circuits, he adds; just aim for each circuit to take about 10 minutes. Start with stretching and 5 to 10 minutes of walking to warm up.

CIRCUIT 1:

  • DO 3 SETS OF SQUATS (15–20 REPETITIONS PER SET): Stand with your legs shoulder-width apart. Keeping your chest up, bend your knees and lower your behind as if you’re sitting in a chair. Do not let your knees jut out past your toes. Return to a standing position. Repeat.
  • DO 3 SETS OF PUSH-UPS (15–20 REPS/SET, PICTURED TOP RIGHT): Lie chest-down on the floor with your hands flat on the ground beneath your shoulders, your legs straight and your toes tucked under. Keeping your body straight, press into your hands to raise your torso and legs off the ground, then bend your elbows to lower yourself back toward the floor, stopping before you reach the ground. Repeat.
  • DO 3 SETS OF JUMPING JACKS (15 REPS/SET).

CIRCUIT 2:

  • DO 3 SETS OF LUNGES (15–20 REPS/SET): Stand with your feet shoulder-width apart. Step forward with your right leg, bending your knees until both legs are at approximately 90-degree angles. Push up with your right leg to return to the starting position. Repeat with the left leg.
  • DO 3 SETS OF BENT-OVER ROWS (15–20 REPS/ SET): Standing with your knees slightly bent and your feet about shoulder-width apart, hold a dumbbell in each hand. Keep your arms fully extended so the dumbbells hang straight down. Bend forward at your hips so your chest is leaning over your feet. Keeping your torso stationary, bring your elbows straight back to approximately a 90-degree angle, so that the dumbbells stop at your sides. Return to start position and repeat.
  • DO 3 SETS OF EXPLOSIVE VERTICAL JUMPS (10–15 REPS/SET).

CIRCUIT 3:

  • DO 3 SETS OF DEAD LIFTS (12–15 REPS/SET): Stand with your feel shoulder-width apart, grasping a barbell or other weight with an overhand grip. Squat down until your hips are even with your knees, keeping your chest up and your heels down at all times. Come to a brief stop when the weight reaches the floor. Slowly lift back to standing position, pushing up with your thighs and pulling up with your back. Repeat.
  • DO 3 SETS OF BICEP CURLS (12–15 REPS/ SET): Stand holding a set of dumbbells at your sides. Bending your elbows, raise both hands to your shoulders, your palms facing in. Slowly lower arms to the starting position. Repeat.
  • DO 3 SETS OF SIDE-TO-SIDE JUMPS (10–15 REPS/SET).

CIRCUIT 4:

  • DO 3 SETS OF STEP-UPS (12–15 REPS/SET): Step onto and off of a platform, such as a step stool or a park bench.
  • DO 3 SETS OF TRICEP KICKBACKS (12–15 REPS/SET): Hold a dumbbell in each hand and bend over at the waist so that your torso is at a 45- to 90-degree angle to the floor. Bend your arms and pull your elbows up to torso level. Keeping your elbows in place, straighten your arms out behind you, then bend them back to the starting position. Repeat.
  • DO 3 SETS OF CRUNCHES (15–20 REPS/SET). End with 5 to 10 minutes of walking to cool down.

Kick it up a notch! Incorporate interval training into the mix (see 10-minute workout) for an extra boost of cardio, says Pavelka.

Categories: Health & Beauty Features, Homepage Features, Morris/Essex Health & Life