With work, family, and social obligations competing for our time, it seems we're all keeping a frantic pace these days. It's hard to find time for a workout routine - and easy to see the allure of quick workouts that promise fitness in just a few minutes a day. But can these popular programs really do the trick, or are they just another waste of precious time?

Well, say some fitness experts, it all depends on what you're after. Odds are, you won't become an elite athlete or greatly improve the health of your heart if you exercise only in quick workouts. But you might end up a little stronger and a little healthier - and maybe even look a bit better in your bathing suit.

The quick workout component consists of doing four sets each of two strength-training exercises (things like push-ups and bicep curls), six days a week. After a quick warm-up, you do one set of 12 repetitions of the first of the day's exercises, then immediately follow with 12 reps of the second exercise. Repeat the cycle three more times and you're done for the day.

Try two different exercises for each day, working chest and back one day; shoulders and abdominals the next; then triceps and biceps; hamstrings and quadriceps; calves and butt; and inner and outer thighs.  I think that it may help with weight loss…but this is not a lifestyle change

"The program is very specific, It has been designed to provide short workouts -- preferably done in the morning -- that will give your metabolism a boost throughout the day."

The eight minutes a day of strength training should help you lose an average of two pounds a day I also recommends an eating plan emphasizing portion control and "healthy" fats. I wish to emphasize that this program is not designed for overall fitness. "This is exclusively for weight loss.  If you want to work on anything else, the complete Tri for Life program is what you’ll need."

 Beyond strength training

But I am touting the health benefits of strength training - it keeps your bones strong and your muscles toned - he does not discount the value of other forms of exercise. "If you want to keep your heart and lungs healthy, then you need cardiovascular exercise"  

Indeed, the Institute of Medicine recommends that most Americans get a minimum of 60 minutes of moderate-intensity exercise each day (other health and medical organizations recommend at least 30 minutes of daily activity). But there is scientific evidence for the benefits of short bursts of exercise -- at least when the exercise is the aerobic type.

For example, in a study published in the journal Medicine & Science in Sports & Exercise, researchers found that three brisk, 10-minute walks taken throughout the day can be at least as effective as one 30-minute walk at reducing cardiovascular risk and improving mood.

The study involved 21 sedentary men and women in their mid-40s. Five days a week for a six-week period, the volunteers either took 10-minute walks three times per day, or a brisk walk lasting 30 minutes once a day. Then, after a two-week rest period, the two groups swapped their walking routines and continued for another six weeks. Both groups saw a slight drop in total cholesterol levels and improved their levels of "good" cholesterol and their aerobic ability. Both the long and short walks brought decreases in tension and anxiety.

And James Hill, PhD, director of the Clinical Nutrition Research Unit at the University of Colorado Health Sciences Center, who recently analyzed two national surveys of U.S. eating habits, believes most people can avoid weight gain by simply cutting back 100 calories daily - or by burning 100 extra calories a day. In the Feb. 7 issue of Science, Hill and his colleagues write, "this can be achieved by small changes in behavior, such as 15 minutes per day of walking."

When 8 Minutes Is Not Enough

Ken Turley, PhD, assistant professor of kinesiology and director of the Wellness Center at Harding University in Searcy, Ark., says the value of quick workouts depends on what you're aiming for

For instance, he says, if you want to improve your physical performance - say, increase your speed in a 10K race or win a power-lifting contest - working out for a few minutes a day probably won't do you much good.

If you're interested in improving a specific aspect of your fitness, such as strength, endurance, or flexibility, quick workouts might help. But that's only if it comes on top of any exercise routine you're already following.

"If the eight minutes of exercise is in addition to what you're already doing, excess calories will be burned, and - assuming your caloric intake doesn't change - this deficit will result in better weight management,".

One can only burn so many calories can in eight minutes, regardless of the intensity or the type of activity. Assuming you burn about 100 calories in each daily eight-minute session, burning a pound of fat (3,500 calories) would take you 35 days.

Even among fitness trainers, there's considerable doubt that eight minutes of exercise a day is really enough for anyone.

"Eight minutes a day, of course, is better than nothing, but the surgeon general and the American College of Sports Medicine are still recommending 20 to 60 minutes of cardiovascular exercise three to five times a week, and strength training two to three times a week on alternating days,".

"Those guidelines are proven to reduce the risk of deadly diseases like diabetes, atherosclerosis [hardening of the arteries], and obesity, as well as to improve fitness".

The benefits of quick workouts are that they simplify a subject many people find confusing; provide step-by-step guidelines to follow; recommend a reduced caloric intake; and set up an easy-to-follow schedule.

"You're not really meeting the guidelines set forth by the ACSM, but if you're a totally sedentary individual, even training each muscle group once a week is going to show results over no training at all”.

Get Fit the Sneaky Way

So what should you do if you want to improve your fitness and your health, but can't spare any more time or energy for a workout routine? Try sneaking in some exercise. Research has shown that working activity into your daily life can be as effective as a structured exercise program in improving long-term cardio-respiratory fitness and blood pressure.

Here are some “Sneaky” Tri for Life Tips:

Instead of taking the car for short trips, walk. Walking is a weight-bearing exercise that strengthens the bones and burns substantial calories.   

Combine a shopping trip with a brisk walk around the mall.

Instead of taking the elevator or escalator, use the stairs.

Listen to upbeat music while cleaning the house, and sweep to the beat.

When traveling for business or pleasure, look for hotels with a gym or a pool. Pack a resistance band in your suitcase to keep arms and legs toned, and bring along an exercise tape if the hotel has a VCR.

When you're traveling by car, stop periodically to stretch or take a short walk.

Work your neck muscles, shoulders, and back with simple exercises done at your desk.

Do abdominal crunches, push-ups, or leg lifts while lying on the floor watching television.

Keep in mind that adding exercise to your schedule, in any way, in any amount, can also improve other aspects of your life.

"Exercise lifts your mood, boosts your self-esteem, and reduces your stress”.  “If you can manage to make exercising a priority, you will be pleasantly surprised at how much better you will be at managing life's tasks”.

"In the long run, the time you invest in exercise, even in small amounts, will come back to you."