How to Get Fit, 60 Seconds at a Time

Too time-crunched to hit the gym, let alone go for a walk? Here's how to get a cardio workout in quick, easy bursts.

fitness young woman doing push ups on beach

Medically reviewed in March 2021

Updated on March 11, 2022

You can do a lot in 60 seconds, like whip up a smoothie, update your Facebook status, or find out if that plastic stick you just peed on is going to turn pink and change your life forever. But getting a full-body workout? No way, right?

Way.

Cutting your exercise into tiny bits is a genius way to sneak toning into a day that seems too packed even for a lunch break, much less a workout, say the experts at the National Academy of Sports Medicine.

Here’s what to do if you’ve only got a minute (literally): Each time you get up from your desk or pass through the kitchen, stop and do a single minute’s worth of moves. By the end of the day, you’ll have accumulated enough activity to make a real difference to your fitness and your weight.

Here’s how the experts suggest you spend your 60 seconds:

  • Devote 30 seconds each to push-ups and crunches.
  • Do burpees (or body-weight squats) for 60 seconds.
  • Crank out a quick interval of 20 seconds of jumping jacks, 20 seconds of jogging in place, and 20 seconds of high knees.

Of course you’ll get more benefit from doing 5 or 10 (or more) minutes at a time. But on days when that’s just not going to happen, becoming a minute man (or woman) is a savvy solution.

Got a minute? We thought so.

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