Activity log - flexibility and cardiovascular exercise workout

Explanation:

As the saying goes, an hour-long workout is roughly four percent of your day, so use it wisely. However, once you factor in your commute to and from the gym, a post-sweat rinse, and maybe even a quick blow-dry, that training session can end up taking a much bigger chunk out of your morning or evening. If you have a jam-packed schedule, a 40-minute workout can feel way more doable, and it's not just "better than nothing"—if you use your time wisely, you can fit the cardio and strength benefits of a 60-minute workout into 40 minutes without sacrifice. The key? You have to be willing to sweat.

It all comes down to intensity, Noam Tamir, C.S.C.S., founder of TS Fitness, tells SELF. “If you’re efficient at what you do, 40 minutes is more than enough as long as you’re monitoring your rest periods and have a plan,” he says.

How? Tamir shares his go-to 40-minute workout plan below.

0:00-5:00: Warm-Up

“You never want to skip your warm-up—it preps you body for the workout, which is especially important in the cold months,” says Tamir. This matters whether your workout is 10 minutes or 60. His advice is to start with some diaphragmatic breathing—this means deeply inhaling through your nose, filling your stomach, sides, and even low back with air (not just your chest). This can help activate your core, says Tamir. Then, move on to some mobility exercises—here are five to