If you want an effective workout that saves time, consider a full-body workout that works all your major muscle groups and your heart and lungs at the same time. Full-body workouts are challenging, so choose one you enjoy, and reap the benefits of both increased strength and endurance in one fell swoop. Check with your doctor before starting any exercise plan.
Boot Camp Workout
Boot camp workouts are a challenging way to build agility, strength and endurance. Usually very intense, these workouts typically include military-style drills, sprints and traditional calisthenics, such as lunges, crunches, push-ups and pull-ups. Interval training -- episodes of high-intensity exercise alternating with lower-intensity episodes -- is proven to burn more calories than exercising at a steady pace and is more effective at increasing aerobic capacity, according to the Mayo Clinic. Before signing up for a boot camp workout, find out what level of fitness you need to participate, make sure the class offers a mix of strength training and aerobic exercise and look into the instructor's credentials.
Kettlebells
Kettlebells aren't new, but kettlebell workouts are becoming increasingly popular as a great way to get a full-body workout. Their spherical shape -- a kettlebell looks like a cannonball with a handle -- makes it possible to work with momentum and centrifugal force that enable you to obtain strength and aerobic benefits at the same time. To avoid injury while working with kettlebells, proper technique is especially important.
Nordic Walking
Walkers at any fitness level can participate in Nordic walking, an efficient and effective full-body workout that combines the benefits of walking and cross-country skiing. Nordic walkers use a pair of modified ski poles to help propel themselves, which reduces impact on the legs and adds an upper-body workout to walking. It also reduces strain on your knees and helps if you have poor balance.
Rowing
Rowing, whether on a rowing machine at the gym or in a boat on the water, is a very effective total-body exercise. It works all the major muscle groups as it improves cardiovascular fitness. Rowing is done with a continuous, smooth, low-impact movement. A rowing machine allows training on many different levels, including fat-burning, aerobic conditioning, interval training and high-intensity anaerobic training, according to the American College of Sports Medicine. Learn proper rowing technique to prevent injury and get the most benefit from this effective full-body workout.
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