by Wendy Lafond

Created on: October 10, 2008   Last Updated: January 13, 2009

Quick workouts can be useful as part of a bigger overall fitness program. Some days things tend to "pile up" more than others and a 10-20 minute workout will keep your muscles supple, as well as ease the stress that has accumulated due to your high-pressure day. Here are some ideas to help you have a successful workout.

For this workout you will need stairs, a chair, a watch or stop watch, and if possible, a jump rope. If the jump rope is not available, just bring your imagination.

First, start with 1-2 minutes of brisk-paced stair climbing. This is a good warm-up exercise to increase your heart-rate and body temp. It is also an excellent calorie burner as it burns about 10 calories a minute.

While you are on the stairs, another 1-2 minutes of skater stairs will double the calorie burn. Stand at the bottom of the stairs, begin with your right foot all the way to the right side of the step, place your left foot all the way to the left side of the next step and continue vigorously up and down the stairs in this fashion.

Lunges are generally considered done on a flat surface, but stair lunges can double the effect of the exercise. With both feet on the bottom stair, heels extended off the edge, do 10-20 lunges with arms extended and back straight.

A brisk jog in place for 1-2 minutes, followed by 20-40 jumping jacks. On to 25 push ups, either traditional or modified to incorporate the chair.

Next, you want to stand in front of your chair and squat as if to sit lightly touching your backside to the seat, hold for a count of four and push back up. 10-20 reps.

Now, stand in front of your chair facing it, raise your right leg and place the ball of your foot flat on the seat with your left leg slightly angled behind you. Bend your left knee as far as possible and hold for a count of 4, push back up. Do 5 reps, switch legs, do 5 more.

Sitting on the edge of your chair, with your hands placed next to your thighs, begin by lifting your weight off the chair with your arms. Move your backside in front of the chair keeping your legs slightly bent. Bend your elbows keeping them parallel to each other and lower your body a few inches. Hold for a count of 4 and return to starting position. 10-20 reps.

Here is where you can use your jump rope, or your imagination, whichever you have with you. 1-2 minutes of power jumping with the rope, or 1-2 minutes of power jumping with your imagination. If you are using your imagination, don't forget to use your arms.

Stand with your feet apart at shoulder width. Raise your left leg, knee even with your hip, positioning yourself over your right leg. Extend your right arm out parallel to your right shoulder and place your left palm behind your head, elbow out. Now lift your left knee toward your left elbow. Squeeze, hold for a 2 count and relax. Do 15 reps and then switch sides, doing 15 more.

Follow this with 2 minutes of stretching exercises to help disperse the lactic acid that has built up in your muscles. That will help reduce the risk of cramping or muscle soreness.

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