30-Minute Blast

Just because your schedule is jam-packed doesn’t mean you have to skip the gym. Short, explosive workouts can burn just as many calories and build just as much fitness as longer ones.

Camp24, a boot camp-style mix of cardio and resistance training, delivers a total-body workout in 30 minutes. The class alternates 3 minutes of cardio with 3 minutes of resistance training. “You never get bored because you only have 3 minutes to do each task,” says Sandra Augustin, a master instructor at the Laguna Sport 24 Hour Fitness in Sacramento.

By mixing activities such as jumping rope, kickboxing, push-ups, triceps extensions, squats, lunges, and step-ups, you keep your body guessing and prevent overuse injuries.

After a few high-intensity sessions, you’ll even enjoy benefits during more leisurely workouts. A study in the Journal of Applied Physiology found that after seven interval-training sessions over a 2-week period, participants burned 36 percent more fat and improved peak oxygen consumption by 13 percent when returning to moderate-intensity exercise.

Three Fast Full-Body Moves

1. Tuck Jumps (cardio)
   Squat and jump, trying to tuck your thighs to your chest as if you’re cannon-balling into a pool. Land toe-ball-heel to minimize the impact, then immediately squat and jump again. Repeat eight times and follow with 24 jumping jacks for active rest. Repeat the entire cycle 12 times.
   Make it harder: Extend your arms straight out in front of you while you’re jumping so the power comes from your hips and thighs.
2. Bent-Over Row and Hammer Curls (resistance)
   Grab two dumbbells (10 to 20 pounds each). Stand with knees slightly bent, arms extended, and palms facing your thighs. Hinge from your hips at a 45-degree angle. Lift your elbows up and back, as if you’re rowing. Do this three times and repeat the cycle for 90 seconds. From the same starting position, bend your elbows and curl dumbbells up until your thumbs point toward your shoulders.
   Make it harder: Increase the weight.
3. Jump Rope and Jacks (cardio)
   Jump rope for eight turns, landing on your toes to minimize the impact. Follow with eight jumping jacks for active rest. Repeat the cycle for 3 minutes.
   Make it harder: Add plunges to your jumps: Start with your right foot in a forward-lunge position. Switch legs as you jump, landing with your left foot forward. Follow with an “air jack”: Jump as high as you can with your body in an X. Land with feet together. Alternate air jacks with regular jacks.