The Busy Woman's Workout

The Busy Woman's Workout

You haven’t seen your walking shoes in weeks. Your philosophy? If you can’t work out for 40 minutes, there’s no point in exercising. Ditch that all or nothing approach. Instead, break your workout in half -- walking off pounds in the morning and toning up in the evening. Our two 20-minute routines -- one cardio, one strength -- show you how.

Quickie Cardio

"Twenty minutes allows enough time to get your heart rate up and work up a sweat,” says Helen Kim, fitness manager of the Sports Club/LA in Miami. The key is intensity. This plan increases heart rate to boost cardio results. We recommend using a heart-rate monitor for accuracy, but if you don’t have one, here’s how to gauge your activity:

To determine your resting heart rate, place your first two fingers on your wrist or at the side of your neck and count your pulse for 10 seconds. Then multiply that number by six.

For your maximal heart rate (MHR), subtract your age from 220. Then figure your heart rate zones by multiplying that number by 50 percent, then 60 percent, and finally 80 percent. Those are the numbers you’ll want to hit on the routine below:

• 2 minutes: Walk at a slow pace (50% of your MHR).
• 5 minutes: Walk at a moderate pace, pumping your arms back and forth (60% of your MHR).
• 7 minutes: Walk faster, feeling your breathing increase (80% of your MHR).
• 4 minutes: Walk at a moderate pace (60% of your MHR).
• 2 minutes: Walk at a slow pace (50% of your MHR).