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If you’re as limited on time as I am (or have a limited attention span for exercise), you may want to seriously rethink your workout routine.

I used to think that if I didn’t have time to workout for at least a full hour, it made no sense for me to workout at all. You see, I was taught the “old-fashion” rules of exercise . . . longer workouts = better results. When I was working long hours at my last corporate job in New York City, I would often forego my workout all together because I didn’t think I had enough time to get in a “good” workout (not to mention the fact I was continually stressed, tired, and overworked . . . even though a workout would have been the perfect antidote . . . sound familiar?).

Since making my career-change from corporate manager to fitness trainer, I’ve spent a lot of time researching how to create effective fat-burning workouts for my clients who are primarily success-driven working women on tight schedules given the demands of their careers and schedules.

So here’s what I discovered (and what is backed up by loads of research), the problem with the “old way of exercising” is that in a typical workout you might spend 30-45 minutes of slow cardio on the treadmill and then 15-30 minutes of moderate resistance exercise. Problem is, you basically wasted almost an hour of the valuable time you could be getting work done, setting up meetings with your important clients, hanging with the gals, or shopping for that new top-notch work wardrobe.

Oh . . . and worse yet, you wasted a great opportunity to set your body up for maximum fat burn. You’re getting ZERO return on your investment.

High-intensity interval training (HIIT) is my fat-burning training of choice. Why? Because it works. Plain and simple. And I don’t waste my time. I love working out, but frankly, I’ve got better things to do. I hate wasting time . . . I bet you do too.

You need to do these high-intensity interval workouts to burn maximal fat and maintain muscle and give up long, boring cardio for good!

Here is an intense workout I call my “12-Minute Body Blitz,” perfect for the busy gal like you. You’ll not only burn maximum fat calories during your workout, but this method of training will amp-up your calorie-“afterburn” (basically the calories you burn post-workout for several hours following your workout) and will enhance your results helping you reach your long-term fat loss and fitness goals. Best part . . . you don’t need any equipment so you can do this anywhere!

12-Minute Body Blitz

This is a timed workout: perform each exercise for 1 minute, then rest for 30 seconds before going to the next exercise.

Pace yourself so you can perform each exercise properly—quality over quantity!
Take a few minutes to warm-up at the beginning and end of your workout (jog in place, jumping jacks, jump rope, etc.).

Tip: Log the number of repetitions you do each workout (you can do this workout anywhere from 3-5 times/week for no more than 2-3 weeks to avoid a plateau) and watch your strength and fitness level improve!

For an added challenge as you get stronger and more conditioned, you can repeat the entire workout 2-3 times.

Min. 1: Jog in place, run up and down the stairs, jump rope, dance . . . anything to get your heart rate elevated to an intensity level of 6-8 (on a scale of 1-10).

Min. 2: Parallel squats – hands behind head
Stand with feet shoulder-width apart. Keeping your back rigid, bend at the knees until your thighs are parallel to the floor, then return to the starting position. To avoid knee strain, be sure to keep your weight on your heels rather than on your toes, also be sure that your knees do not “cave in.”

Min. 3: Push-ups

Min. 4: Mountain Climbers
Start in a push-up position. Bring your right knee toward your chest while your left leg stretches back. Alternate quickly to switch your left knee forward and stretch your right leg back. Repeat as quickly as you can for 1 minute.

Min. 5: Lunges – hands behind head (30 seconds/leg)
Start with your feet shoulder-width apart. Take one large step back with your right foot, making sure to stay on the top of your right toes. Bend the right knee toward the floor, then press up through the left heel to the starting position. Be sure that your left knee aligns directly above your left ankle. Repeat for 30 seconds. Switch legs.

Min. 6: Dips
Use a sturdy bench, chair, or step and place your hands on the edge of the seat and your feet flat on the floor, knees in line above your ankles. Start by “sitting on your hands” ensuring that your hands align with your shoulders. Slowly lower your upper body off the edge of the chair and using your triceps and shoulders, bend only at the elbows to about 90 degrees. Imagine your back “scraping” against the chair for proper form. Push back to the starting position and repeat.

Min. 7: Jump squats – hands behind head
Stand with your feet wider than shoulder-width, toes slightly pointed outward. Squat, then “explode” and jump up a few inches. Return to a squat position and repeat as quickly as possible.

Min. 8: Plyometric wall push-ups
Place your hands on a wall in line with your shoulders, and slightly wider. Place your feet about 3 -4 feet from the wall so that you are in a push-up position. Slowly lower your upper body toward the wall then push your body away from the wall. As your hands leave the wall, squeeze your chest and shoulders. “Catch” your upper body back in the starting position, and repeat quickly.

Min. 9: Jog in place

Min. 10: Plank
Get into a pushup position, with your shoulders lined up above your wrists. Hold the position, keeping your abs contracted and back straight (don’t collapse your back in the middle).

Min. 11: Reverse ab curl-ins
Lay flat on your back, knees bent and pulled into your chest, hands to your side. Slowly lower your feet and tap your toes on the floor. Quickly bring your knees back to the starting position. Use your lower abs to control the movement and keep your back flat on the floor.

Min. 12: Hop-overs
Stand with your feet together. Jump to the right several feet, keeping knees bent and landing in a squat. Jump back to the left and continue jumping from side to side (place a book or pillow on the floor to jump over for added challenge).

Have fun, commit to YOU, and remember that mindset is everything!

Lindsay Vastola, CFT is corporate manager-turned-fitness professional specializing in designing fitness programs for the success-driven career woman. Updated frequently, you can find information on Lindsay’s latest transformation programs, online workouts, and nutrition tips on her blog at http://www.BeABoardroomBabe.com. She is also the founder of Body Project Fitness located in Central New Jersey. Her goal is to help the ambitious career woman get to the top and look damn good while she’s at it!