According to the latest美国人的体育锻炼指南- 美国卫生与公共服务部发表的一份报告 - 成年人每周应旨在进行150分钟的运动。理想情况下，此练习在整个星期中分布，包括有氧运动和力量训练。每周进行五天进行五天的锻炼是达到150分钟的好方法，但这不是完成工作的唯一方法。
研究表明，可以全天组合活动的时间更短（通常称为“运动小吃”）以满足建议的总数。In some cases, doing a few quick workouts controls blood sugar better than doing one longer workout.
“Short bursts of exercise reduce health risks and benefit your heart and brain and lead to weight loss,” says NYC-area certified fitness trainer Jessica Mazzucco. “When you engage in a short burst of activity or a 10-minute workout and accumulate up to 30 minutes a day, you elevate your heart rate each time. This can lead to reduced blood sugar levels and decrease your risk of metabolic disorders.” She notes that other benefits may include a boost to your concentration, memory and mood.
FIT EXERCISE SNACKS INTO YOUR DAY
Going to the gym first thing in the morning or working out at the end of a long day can be difficult — you’re likely low on energy and short on time. But most of us have a few minutes of downtime sprinkled into our regular schedules. Mazzucco suggests harnessing these moments to squeeze in a quick workout.
Try waking up a little earlier than usual, and use the extra time to engage in some brisk exercise. Fit a short workout into your lunch break, during a lull in your workday, when you get home from work or before you go to bed. If you find a few different periods to move, you can tally that time up to reach the 30-minute goal with ease.
Mazzucco说：“制定健身计划也可以帮助您保持目标。”“尝试每天三次预留10分钟的空闲时间。将其标记在日历中，并尝试坚持当时。请记住，一致性是达到更实质性结果的关键。然后，完成您的练习并变得更像日常工作变得更加容易。”
5 QUICK WORKOUTS TO TRY
Below, Mazzucco recommends five workouts you can do anywhere — at home, in your office or even outside — quickly and with minimal equipment. Do one exercise in the morning, one at lunch and one in the evening (or string them together however your schedule allows), and you’ll accumulate 30 minutes of heart-healthy exercise.
For each set, aim for 30 seconds of work and 20 seconds of rest, and repeat each set 3–4 times.
MOUNTAIN CLIMBERS
Get into a pushup position on your hands and toes. Alternate pulling your legs in toward your chest. As you pull one knee in, the other leg moves back to the starting position.
BEAR CRAWLS
在您的手和膝盖上进入桌面位置。支撑核心，并稍微抬起膝盖。同时将右手和左脚向前移动，将它们放回地面上，距离他们所在的位置一英尺。继续向前移动左手和右脚，然后来回交流。在整个运动过程中，请勿旋转臀部或脊柱。
CLICK TO TWEET THIS ARTICLE> Good news: Longer workouts might not be the best for our health. Read more on the @myfitnesspal blog. #exercise
下蹲跳
用双脚隔开臀部宽度，然后将臀部向下下沉，然后回到下蹲位置，直到大腿平行于地板。然后跳入空中，在蹲下的位置轻轻地降落。
UPRIGHT ROWS
“Purchasing a resistance band can help with arm and shoulder exercises, and they are easy to take to work or wherever you go,” says Mazzucco. Place the resistance band beneath your feet, and stand with your feet hip-width apart, resting your hands on the front of your thighs. Pull the handles up toward your chin, about chest height, so your elbows are facing out and up at the top of the move. Make sure your core is engaged and your back is straight.
BURPEES
蹲下，将手放在地面上，然后将腿和脚跳回木板位置。然后，将双腿向前跳，然后返回下蹲位置。然后，用双臂越过头跳到空中以完成代表。
For more fitness inspiration, check out “Workout Routines” in the app to discover and log a wide variety of routines by performance specialists. Or build your own routine with exercises that fit your goals.
