Dear Sarah,
I have committed myself to going to the gym and exercising for about an hour or so, 3-4 times a week. But sometimes life gets so hectic that I just don't have an hour. I find it very discouraging. What should I do? Are shorter workouts effective or just a waste of time?
Melinda

Dear Melinda,
While an effective "proper" workout should include a warm-up, strength, cardio and flexibility training followed by a cool down, (clocking in at around 1- 1.5 hours) it's not the only way to reap the benefits of exercise. Short workouts can be an ideal solution for the time-strapped. If your aim is to look and feel better, reduce stress, increase energy and burn off a few calories, then short workouts are right up your alley.

The key to a short workout is being 100 percent focused on the task at hand. The American College of Sports Medicine recommends that the average, healthy adult do from five to thirty minutes of moderately intense cardio workouts per week or three to twenty minutes of vigorously intense cardio workouts per week. The important factor here is that as the intensity goes up, the time and frequency come down. They also recommend two strength training sessions per week.

Physical activity can also be accumulated throughout the day in 10-minute sessions and can be just as effective as exercising for 30 minutes straight. To make your 10 minutes count, stay focused and use the highest intensity you can.

By spending 10 minutes or so on one to two muscle groups, you will sculpt your muscles, burn calories, increase your metabolism and increase your energy. Here are my top 10 workouts that take 10 minutes or less:

1. Biceps curls and tricep kickbacks using dumbbells – three sets each.

2. The stairs – run up and down a flight of stairs, perform 10 tricep dips off the bottom stair - repeat for 10 minutes.

3. Power walk – walk as fast as you can away from your office for five minutes and then walk back.

4. Squats and push-ups – 20 squats, 20 push-ups – repeat three times.

5. Lunges – perform 10 lunges on your right leg followed by 20 push ups, repeat using left .

6. Jump rope for 10 minutes.

7. Planks: one minute each front and side.

8. Squats and shoulder raises – 20 squats, 20 shoulder presses (with dumbbells).

9. Bicycle abs – 20 bicycle abs, 20 crunches repeat three times.

10. Downward dog – hold your downward facing dog for five minutes.

Although 10 minute burst of exercises are not a replacement for finding the time in your day to get in a proper workout, they are an excellent way to fit in getting fit. If you apply focus and determination to your 10 minute exercises you will not only feel better, you will look better too.

Sarah Brown is a very healthy woman. She is not only a fitness instructor at Goodlife where she teaches Body Pump, Body Flow and yoga but she is also a Certified Nutritional Practitioner. If you have a question for Sarah, leave a comment below and she will try and help, but note that not all questions will be answered.