Welcome to the Get Fit Guys' quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy. And you know what? One of the top excuses I hear for not exercising is, I don't have enough time.

Sadly, we've been led to believe that in order to be physically active,

get the body we want, or whip our heart and lungs into shape, we need to dedicate 45 to 90 minutes

to exercise or go to the gym. But some of the busiest and fittest people I know rarely step foot in a

gym or exercise for longer than an hour. So in this episode,

you'll learn how to exercise effectively in 10 minutes or less, and you'll get three quick,

new workout routines. So here's why short exercise sessions work. In the episode, How to Do High

Intensity Interval Training, you learned that short, intense bursts of cardiovascular

exercise can boost your metabolism and ultimately burn far more calories than long, slow

cardio sessions. In the same way, quick 10-minute workouts spread throughout your day can elevate

your heart rate, get you breathing hard, and stimulate a toning

effect on your muscles without requiring you to slave away at the gym for long periods of time.

So here's how to do short workouts. The key to exercising for a short period of time is that you

must exercise consistently and with high intensity in order to get significant results.

So, for example, if I want to tone the back of my arms, my triceps, I could do a long workout at the beginning of the week that involves three to five sets of several different exercises for my triceps.

And that workout might take me 20 to 25 minutes,

but that would only address one part of my body, so I'd need to be at the gym much longer than

those 20 to 25 minutes to work the rest of my body. But if I perform a single, exhausting set of

narrow grip push-ups, which is actually a very effective exercise for targeting

the triceps, I can easily squeeze that push-up set into a two-minute window. So instead of one

long time-consuming triceps workout at the beginning of the week, I would simply do that

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