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" Here are three fast but effective workouts to choose from, designed especially for the time-crunched by New York-based personal trainer Cody Foss.  --&amp;amp;gt; --&amp;amp;gt; --&amp;amp;gt; Organize your clothes the night before so you can roll out of bed and into the gym. Save the shower for after your workout, when you can congratulate yourself on having started the day with efficiency. You&amp;#039;ll probably be ready for work even earlier than if you&amp;#039;d gotten dressed at home! This workout combines cardio (bike riding) with strengthening moves (hand weights) for maximum efficiency.  You&amp;#039;ll be doing interval training on the bike -- alternating fast &amp;quot;sprint&amp;quot; and slower &amp;quot;recovery&amp;quot; phases -- which helps you burn fat as well as upping overall fitness. Instead of counting reps and sets, do as many reps of the given exercise as you can in a minute. &amp;quot;This workout may be short, but it&amp;#039;s intense,&amp;quot; says Foss. For this routine, you&amp;#039;ll need a stationary bike, a pair of light (three- to eight-pound) weights and a bit of stamina!   Warm-up: Bike at moderate level (75 RPM), holding weights down at either side of body.Total time: 1 minute   While pedaling, do as many shoulder presses as you can. (Bend arms so weights are on either side of head, at ear level. Extend arms to press weights overhead.) Total time: 1 minute   Speed up pedaling by 5 to 10 RPMs. Hold weights down at sides. Total time: 1 minute   Slow pedaling to moderate intensity (75 RPM) while doing as many lateral raises as you can. (Start with weights down, then raise arms straight out to the side to level of shoulders.) Total time: 1 minute   Speed up pedaling by 5 to 10 RPMs. Hold weights down at sides. Total time: 1 minute   Slow pedaling to moderate intensity (75 RPM). While pedaling, do as many seated rows as you can. (Hold weights in front of body, just below breast level. Pull arms back while squeezing shoulder blades together.) Total time: 1 minute   Speed up pedaling by 5 to 10 RPMs. Hold weights down at sides. Total time: 1 minute   Slow pedaling to moderate intensity (75 RPM), doing as many triceps extensions as you can. (Position arms over head; bend elbows so hands are behind head. Slowly straighten arms overhead, keeping upper arms close to sides of head.) Total time: 1 minute   Speed up pedaling by 5 to 10 RPMs. Hold weights at sides. Total time: 1 minute   Slow pedaling to moderate intensity (75 RPM), doing as many biceps curls as you can. (Hold arms straight down by sides, palms facing forward. Keeping elbows close to body, bend arms to bring weights toward chest.) Total time: 1 minute   Speed up pedaling by 5 to 10 RPMs. Hold weights down at sides. Total time: 1 minute   Push-ups: as many as you can from your toes. Total time: 1 minute   Abdominals: Immediately roll onto your back and work abs by doing as many standard crunches, oblique crunches (twisting from side to side, opposite elbow to opposite knee) and reverse crunches (legs in the air, curling tail bone off floor) as you can. Do each exercise for one minute. Total time: 3 minutes   Total: 15 minutes  &amp;quot;Exercise is time-consuming,&amp;quot; says Clarice Turnbull of Rec Center 54. &amp;quot;But don&amp;#039;t get stuck on length -- consistency is also key.&amp;quot; How about getting up a little earlier or squeezing in a little gym time in the middle of the day? You&amp;#039;ll find the &amp;quot;lift&amp;quot; worth the effort. On those time-crunched, adrenaline-pumping days, you&amp;#039;ll find that a &amp;quot;stolen&amp;quot; half hour for some stress-reducing physical release is often repaid in increased efficiency for the rest of the day!  This workout uses circuit training -- alternating bouts of strengthening and toning moves -- with cardiovascular exercises.&amp;quot;While 45 minutes is the ideal length for a workout, intensity is the most important factor. Do this workout intensely and you&amp;#039;ll see results,&amp;quot; says Foss. Do as many reps and sets as you can in the time allowed (use the numbers as a general guideline). You&amp;#039;ll need a jump rope and a resistance band (available at any sporting goods store).   Jump rope at moderate speed. Total time: 3 minutes   Push-ups: Do as many as you can, while maintaining good form. Total time: 1 minute   Jump rope at moderate intensity. Total time: 3 minutes   Stationary lunges: Stand with hands on hips, feet hip-width apart. Step right foot forward about a stride&amp;#039;s length, and bend both knees until right thigh is parallel to floor and left thigh is perpendicular to it. Your left heel will lift off the floor. Press back with right foot to starting position. Continue for 30 seconds; switch legs. Total time: 1 minute   Jumping jacks: Do as many as you can, while maintaining good form. Total time: 1 minute   Seated row: Sit on floor, legs together, knees slightly bent. Loop band around feet and sit tall, arms bent at sides. Row arms back by squeezing shoulder blades together. Do two sets of 15 reps. Total time: 1 minute   Rotational twists: Stand with feet slightly apart, jump and twist lower body to the right as you rotate upper body and arms to the left. (Imagine you&amp;#039;re dancing the Twist.) As soon as you land, jump in the opposite direction, so feet point to the left and your upper body and arms to the right. Total time: 1 minute   Wall sit: Press back to wall, slide down to sitting position, with legs bent at a 90-degree angle. Hold for 30 seconds. Repeat. Total time: 1 minute   Jog in place, lifting knees as high as you can. Total time: 3 minutes   Military presses: Stand on resistance band with feet hip-width apart. Grasp ends of band, positioning hands at shoulder height, palms facing outward. Slowly straighten both arms overhead. Lower to starting position. Do two sets of 15 reps. Total time: 1 minute   Jump rope at a moderate intensity. Total time: 3 minutes   Triceps dips: Sit on the edge of bench or sturdy chair with legs straight out in front of you, heels on the floor, toes pointing up. Grip the edge of the chair or bench and slide forward off seat so arms support your body weight. Bend elbows, lowering body in a straight line until upper arms are parallel to floor. Press up to starting position. Do two sets of 15 reps. Total time: 1 minute   Jump rope at moderate speed. Total time: 3 minutes   Biceps curls: Stand on resistance band with feet hip-width apart. Grasp ends of band and hold arms straight down by sides. Keeping upper arms close to body, bend elbows to curl forearms up to chest and upper arms. Slowly lower to starting position. Do two sets of 15 reps. Total time: 1 minute   Skip in place, bringing knees as high as you can. Total time: 3 minutes   Abdominals: Work all abdominal muscles by doing standard crunches, oblique crunches (twisting from side to side, opposite elbow to opposite knee), and reverse crunches (legs in the air, curling tailbone off the floor). Do each exercise for one minute. Total time: 3 minutes Total: 30 minutes This workout will fit neatly into a lunch hour, with enough time for a quick shower afterward. The 14-minute aerobic portion uses interval training -- alternating fast &amp;quot;sprint&amp;quot; and slower &amp;quot;recovery&amp;quot; phases. During the 22-minute strengthening part, you&amp;#039;ll do two exercises back-to-back that target the same muscle group. Why so much strength training? The more muscle you build, the faster you&amp;#039;ll burn calories and fat. Do as many reps and sets as you can in the time allowed (use the numbers as a guideline). You&amp;#039;ll need a resistance band, three- to eight-pound weights and a Swiss ball, available in most sporting goods stores.   Warm-up: Jog or walk on treadmill or track at low intensity. Total time: 3 minutes   Run or walk briskly on a treadmill or track, changing speeds every two minutes. For example: two minutes at 5 mph, two minutes at 6 mph, two minutes at 5.5 mph, two minutes at 6.5 mph, two minutes at 6 mph, two minutes at 7 mph, and two minutes at 5.5 mph. Total time: 14 minutes   Stretch. Total time: 3 minutes *For this section of the workout, you can choose A or B. (Both require the same amount of time.)  a. Swiss ball pli\u00E9s: Stand with a Swiss ball positioned between you and a wall at about mid-back. Point feet out to a 45-degree angle and bend knees to lower yourself until thighs are parallel to floor, rolling down the wall on the ball. Return to starting position. Do 15 reps.  b. Kneeling abduction: Kneel on floor on all fours. Bend right leg and press right knee out to the side. Return to starting position. Continue for 90 seconds; then switch legs and repeat. Do 20 reps. Total time: 3 minutes  a. Swiss ball squats: Stand with a Swiss ball positioned between you and a wall at about mid-back. Place feet parallel to each other, hip-width apart. Bend knees to lower yourself until thighs are parallel to floor, rolling down the wall on the ball. Return to starting position. Do 15 reps.  b. Stationary lunges: Stand and step right foot forward about a stride&amp;#039;s length; bend both knees until right thigh is parallel to floor and left thigh is perpendicular to it. Your left heel will lift off the floor. Press back with right foot to starting position. Continue for 90 seconds. Switch legs and repeat. Do 15 reps. Total time: 3 minutes  a. Standing calf raises: Stand on edge of stair with heels hanging off edge. Lift heels as high as you can, then slowly lower down. 15 reps.  b. Standing foot flexion: Stand on floor; raise toes as high as possible; slowly lower down. Do 15 reps. Total time: 3 minutes  a. Seated rows: Sit on floor, legs together, knees slightly bent. Loop resistance band around feet with arms bent at sides. Row arms back by squeezing shoulder blades together. Do 15 reps.  b. Biceps curls: Use five- to eight-pound hand weights. Hold arms straight down by sides, palms facing out. Keeping elbows close to body, bend arms to bring weights toward chest. Do 15 reps. Total time: 3 minutes  a. Chest presses: Lie on bench holding weights just below shoulder level. Press weights up above chest. Return to starting position. Do 15 reps.  b. Triceps presses: Sit with a weight in each hand. Position hands behind head. Straighten arms overhead, keeping upper arms close to ears. Return to starting position. Do 15 reps. Total time: 3 minutes  a. Shoulder presses: Sit holding weights. Position weights at ear level. Push weights overhead. Lower slowly to starting position. Do 12 reps.  b. Lateral raises: Stand holding weights. Lift arms out to sides, just below shoulder level. Slowly lower to starting position. Do 12 reps. Total time: 3 minutes   Lower-back extensions: Lie facedown on floor. Lift both upper body and legs off floor; hold for 15 seconds. Slowly lower to floor. Repeat. Total time: 1 minute   Abdominals: Do standard crunches, obliques (twisting side-to-side, opposite elbow to opposite knee), and reverse crunches (legs in the air, curling tailbone off the floor) . Do each exercise for one minute. Total time: 3 minutes   Cool-down. Total time: 3 minutes   Total: 45 minutes From RealAge.com: Want to build a better body? Visit the RealAge Workout Center.   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