If you prefer something a little less repetitive, Raphael suggests 10 minutes of what he calls a "free for all."
"Keep choosing different exercises for 10 consecutive minutes such as 15 reps of squats, followed by 3 minutes of jump rope, followed by 1 minute jogging in place, followed by 20 push ups and so on until 10 minutes is completed."
This will supply variety and can be changed for each workout. If you like a little more structure, Raphael also offers a more focused 10-minute treatment targeting just one exercise.
"Performing one exercise for 10 minutes with minimal breaks between sets will actually help that muscle recover. For example, if you perform bench press on day one, and then the very next day, perform 100 reps of a different chest exercise, it will send an abundant amount of blood supply into the muscle," Raphael explains.
"This has been proven to accelerate recovery and will allow the chest to be worked again that much sooner. However, one should not go to muscular failure with the extended reps. You won't get 100 consecutive reps, stop 1-2 short of the first 25 reps, followed by the next quick set, and so forth. Choose a weight that allow for 25-30 reps and continue to 100 or 10 minutes."
This can be done with any body part and is great for recovery.
These are great ways to burn more calories and build more muscle, the perfect plan for adding minimal time to your workout while reaping maximum rewards. However, consistency is the key according to our fitness pro. So, what happens when you don't have time for a full workout?
Here's a little routine that only takes 10 minutes of exercise to burn 100 calories. There's no reason to miss a workout anymore.