Even with a packed schedule, you don’t have to put your fitness goals on hold. Among its many benefits, exercise can lower stress, improve mental health, prevent heart disease and help manage blood sugar, so you have every reason to work up a quick sweat.

Wondering how to get the best workout in the shortest amount of time? Here are five options designed to get your heart pumping and calories burning in nearly no time. Remember—to reap the most benefits and prevent injury, check with your doctor before beginning any exercise routine.

1. Go for a run. Tried and true, running is a staple for those looking for a high-impact calorie burner. Because it can be done indoors or outside with no special equipment, running is an easy option for some quick cardio. Depending on speed, a 155-pound person running for about 30 minutes can burn between 288 and 526 calories.
2. Pedal away. Whether going for a bicycle ride on a scenic trail or pedaling a stationary bike, cycling is a great cardio option. If you’re looking for a little camaraderie, a number of in-person and virtual spin classes are available. At a medium intensity, a 155-pound person on a 30-minute stationary bike ride will burn 252 calories, or about 288 calories on a regular bicycle.
3. Dive in. Swimming is a great low-impact, total-body option that combines cardio, strengthening and toning. Easy on the joints, swimming some laps engages nearly every area of the body. Even at a moderate pace, a 155-pound adult can burn anywhere from 216 to 360 calories in 30 minutes, depending on the stroke.
4. Try rowing. This intense exercise, whether done indoors on a rowing machine or outdoors in a boat, offers major bang for your buck. The resistance moves involved engage up to nine muscle groups, including your core, arms, back, legs and glutes. The harder you row, the more you’ll burn, with an average 155-pound person burning 252 calories in 30 minutes at a moderate pace on a rowing machine.
5. Mix it up. High-intensity interval training (HIIT) is an option if you crave a little variety in your workouts. Characterized by short bursts of intense exercise with periods of rest in between, HIIT is designed to be completed in about 15 or 20 minutes. HIIT generally does not require extra equipment and includes moves like sprints, burpees, squat jumps or even bursts of vigorous cycling. On average, 20 minutes of HIIT can burn between 180 and 260 calories.

Next Steps & Resources

• To make an appointment with a doctor near you, call 800-822-8905 or visit our website.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.