Busy girl's guide to fitness

Use the time you have

Instead of trying to fit a workout into your already busy day, why not use the few down moments you actually have? When you're at home watching television, get up during the commercial breaks to do a few sets of push-ups or crunches. If you have a spare lunch hour, grab a few colleagues and go for a walk outside; even 30 minutes of walking will help your metabolism stay revved.

Exercise at your desk

If your job keeps you chained to your desk, there are several ways you can get into shape even while sitting in your chair. Knee and leg lifts; neck, back and arm stretches; sucking your belly button back to your spine; and torso twists will tone your muscles, increase your flexibility and help to reduce stress.

Avoid gyms

This may seem counterintuitive, after all, gyms are a place you go to get in shape. But if the gym you go to is busy, you may spend as much time waiting for a machine to use as you do working out.

If you're truly busy, squeeze in a workout in the morning before you go to work and then after your day ends. As an added bonus, you'll get to enjoy the "exercise high" (aka endorphin rush) more than once a day.

The solution? After a busy day at work, head home and go outside for a run, bike ride or walk. Not only will you be working your body, you'll be saving time as well.

Use makeshift weights

Weight lifting is a key component to any exercise routine. If you don't have – or can't afford – a set of dumbbells, there are still some clever options to help you work out at home. Use filled water bottles to do bicep curls or hold them in your hands while doing lunges or squats.

You can also rely on your own body weight as a good weight lifting tool. Research shows push-ups and tricep dips are just as effective as using weight machines at a gym. You just have to actually do them.

Get your family and friends involved

Be a true multitasker and get your friends or family involved in your fitness routine. Come up with a sport or activity you can all do together. Not only will you be burning extra calories, you'll also have the pleasure of spending time with them in a new and unique way. This is good for your health but it can also enhance the bond you already share.

Break up your routine

Recent research shows breaking up your exercise routine into chunks – 15 minutes in the morning and 15 minutes when you get home from work – can be just as effective at keeping your heart healthy as exercising in one session.

So, if you're truly busy, squeeze in a workout in the morning before you go to work and then after your day ends. As an added bonus, you'll get to enjoy the "exercise high" (aka endorphin rush) more than once a day.

More ways to fit exercise into your day

• 5 Tricks to sneak fitness into your day
• The unexpected workout: Work out without trying
• Yoga for the working girl