[ekidd]

If anybody needs to optimize exercise time, also consider high-intensity interval training (HIIT) and bodyweight or dumbbell exercises. These can both be done at home, and they consistently have more effect on my overall fitness than long, medium-intensity cardio.

HIIT is an old, popular technique; it's basically intervals of intense cardio separated by rest. For an introduction, see Couch-to-5K or the Zombies Run training app. Bodyweight exercises can be done anywhere. One reasonable introduction is You are Your Own Gym, but there are others.

If you raise your exercise intensity high enough to force your body to adapt, you can do a lot in 20 to 30 minutes several times a week without a health club membership. I'm not saying this is optimal-I'm not at all an expert—but it's certainly better than nothing, and I generally see far better gains doing this than when I do long, lower-intensity exercise.

[oh_sigh]

c25k isn't HIIT(high intensity interval training). It is just IT.

HIIT would be more like (sprint for 30 seconds, jog for 30 seconds) * 8

[jcmoscon]

Also, take a look at Tabata exercises. It's basically 20 seconds of HIIT and 10 seconds of rest. 10 minutes of it and you are sweating a lot!

[vidarh]

10 minutes of Tabata is pretty extreme... Starting at 4 minutes will leave beginners collapsing on the floor if they push themselves to the max...

[deanproxy]

I love Tabata! I usually use the "Tabata This" workout from Crossfit (one of the few workouts I use from that methodology). I break it up like this: Squats, Pushups, Pullups, Jump rope, situps. So the total routine is about 20 minutes including the 1 minute rests in between each round.

I have started people off on a single round of Tabata which is only 4 minutes (minus the warmup/cool down periods) and it leaves them laying flat on the floor if they push themselves to their limits.

[beedub13]

I will second this. There is a Tabata class at the local YMCA. They have great modifications for beginners to advanced.

[jsmeaton]

C25K was like an epiphany for me. I've always hated running and have never been very good at it. But working up incrementally and hitting goals has allowed me to really enjoy running. Great way to bootstrap an exercise routine IMO.

[photojosh]

Absolutely. Combined with the geekery of quantitative tracking with something like Strava or Runkeeper and I was very motivated.

[SkyMarshal]

HIIT also works with strength training, not just cardio-oriented stuff. 30 min workout per day, 3 sets of the heaviest weight you can handle, highest exertion you can muster, with a couple different exercises.

Our bodies respond well to extreme variation in exertion, and HIIT strength training is another way of accomplishing that besides HIIT cardio.

[cgag]

That's just standard lifting I'm pretty sure.