Short Workouts May Give Big Benefits

If you want to get fit, you don't have to pack a bag, drive to the gym and spend more than an hour working out.

DVDs played in the comfort of your home can provide a chance to get in much-needed exercise in 20, 15 or even 10 minutes, their makers say.

Although many may believe that at least an hour is needed for exercise, the 2008 Physical Activity Guidelines for Americans says that 10-minute intervals work just as well.

The guidelines suggest getting 150 minutes of cardio or aerobic activity each week. They also suggest spreading the activity out during the week, breaking it into smaller chunks of time during the day.

As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time, you get benefits, the guidelines say.

Better Than Nothing

Exhale Spa, which has facilities across the country and says it set the trend for fusion classes, now offers DVDs to people who can't visit the spa.

Fred DeVito, vice president of mind-body training and co-founder of Exhale's core fusion program, says the DVDs are not a cure-all.

"They are a good idea because they eliminate the excuse that, I don't have the time,' to workout. Doing something is better than doing nothing," DeVito says.

Core fusion includes exercises and moves that contain the principles of Pilates and yoga.

Devito says some people will not work out to their fullest potential when using the DVDs.

"They are a bad idea (for some people) because some will get complacent and never push themselves to do more," he says. "Our DVDs are used both ways. Most people do all five 10-minute sections in a row to complete a full body workout. This is what we would recommend, but (we) also want to give you the option to do sections rather than nothing."

Devito says a mind-body connection is an important part of Exhale's workout plans as well.

"At the end of the day, whether you gain, lose or stabilize your weight is a mathematical formula of caloric intake versus caloric expenditure," he says. "If you consume more calories than you burn, you will gain, if you burn more than you consume, you will lose weight."

Should DVDs Be First Choice?

Zeena Dhalla, an online fitness coach, also understands the importance of getting into workout routines.

She uses various DVDs when developing workout plans for her clients.

Dhalla, who teaches Pilates in Orange County, Calif., says that while she uses DVDs with some of her clients, it is not her first choice.

"Nothing is better than working out with a trainer," she says, adding that at a facility is her second choice.

Nevertheless, she says DVDs fit perfectly into the lives of people already struggle to manage time.

With online coaching, she is able to track nutrition and provide input or answer questions to refine workout plans. She says that her online plan is best for anyone looking to lose 20 pounds or less.

"I understand the plight of a mom or someone who is a professional who works 14 hours a day. You are busy," she says. "A little is better than nothing at all."

Where To Carve Out Time?

So how can a person fit a short DVD workout into busy schedules and hectic lifestyles?

"If it's a very intense cardio workout, you may not want to do it right before bedtime, since that could make it difficult to fall asleep," says Paige Waehner, a personal trainer. "Beyond that -- anytime of day will work, so choose the most convenient time for you."

Waehner also suggests developing a workout schedule.

"It helps to sit down at the beginning of the week and plan out your workout time so you already have it scheduled," she says. "Working out in the morning is usually a good idea. Its harder to fit in exercise later in the day when things get hectic."

Staying motivated will also help people make sure they fit a workout into their schedule.

"Have a variety of DVD workouts in your library so you always have something new to try," she says. "You should also try to choose workouts that offer lots of variety. Many videos include things called premixed workouts' in their DVDs."

"This will help you choose workouts you know you'll enjoy," she says.