By Katie Rosenbrock

When it comes to fitting exercise in our lives, a busy schedule may be one of the most difficult hurdles to overcome. It’s not that your health isn’t important to you or that you seriously hate working out (OK well, maybe some of us do), it simply just comes down to the fact that your time is extremely limited.

So, for those of us who don’t have the leisure of spending hours upon hours at the gym, it’s important that we use the time that we do have wisely; even if it’s just 10, 15 or 20 minutes. Any amount of activity, no matter how little, is always better than choosing to do nothing at all.

Of course, when you do only have a little bit of time to spare, you want to make sure that you’re using it wisely. Maybe you've been trying your best to squeeze workouts in when you can, which is great, but you’re not seeing the results you’re aiming for.

Or maybe you really just can’t figure out how the heck you can fit a trip to the gym into your schedule at all.
Whatever the case, these tips can help solve your time-crunch quandaries and teach you how to make the most of your precious exercise time.

While guys spend a lot of time working their abs, they don't pay as much attention to their backside. And that's a problem because one of your body's largest and most powerful muscle groups resides there: your glutes. So BJ Gaddour, C.S.C.S., creator of the Bodyweight Muscle Burners DVD, combined one of your favorite core moves -- the situp -- with one of the best butt-building moves -- the hipup -- to hit your front and backside in one go.

"The situp to hipup is the ultimate ab-and-glute-carving exercise," says Gaddour. Plus, transitioning between the two moves calls into play a lot more muscles than just doing each move separately. This will ramp up your heart rate and make you break a sweat faster, he says. (Think you have the pushup down? Think again. Here are 5 Body-Weight Exercises You're Doing Wrong.)

Ready to try it? Watch the video to learn how to perform the situp to hipup with perfect form.

Add these 4 Post-Workout Moves That Burn Fat to your regimen, and that extra belly roll will be gone soon.

If you think it's impossible to sweat buckets in under two minutes, you haven't tried this challenge from Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan. He choose three total-body moves -- the burpee, the dumbbell renegade row, and the squat to curl to press -- that will jack up your heart rate, hit every muscle from head to toe, and leave you spent. If you go fast and you go hard, there's no way you won't be dripping by the end of it.

Here's how it works: Perform the three moves in row with no rest. Do 5 burpees, 10 renegade rows, and 15 squat to curl to presses. That's one round. Finish two more as fast as possible.

Your goal: 2 minutes or less.

Ready to try it? Watch the video above to see how to perform the challenge. Let us know your time--and if you beat Durkin's time of 1 minute and 59 seconds--in the comments below.

Try these 5 Secrets to a Perfect Workout and you'll never be held back in the gym again!

Every week, you perform basic big-muscle moves like the squat, deadlift, row and bench press. Those are your meat-and-potatoes exercises, and they're important for revving your metabolism and building size and strength. But are you getting enough of your workout vegetables? Probably not, says Sean De Wispelaere, expert coach for Men's Health Thrive.

"Vegetables are the exercises you love to skip because they're hard, make you move in new ways, call out muscle imbalances, or highlight weaknesses," says De Wispelaere. "But they're also some of the best moves for you."

Over time, neglecting these exercises can slow your progress and your gains. After all, to build a body that moves better, lifts better, and feels better, you can't just focus on strength alone. You need a balanced routine that incorporates other facets of fitness, too, says De Wispelaere.

So add some of these effective -- but commonly disregarded -- vegetables below to your weekly routine. You can do them as part of your warmup or during rest periods so you're not logging extra time in the gym. Then reward yourself by doing an exercise you love directly afterward. Think of it as your dessert.

DO THIS: Perform three 30-second planks between each circuit or set of your workout.

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The plank is one of the best moves for a hard core, even if it's not the most exciting abs exercise. It forces your core to brace against potentially spine-injuring motion like rotation, flexion, and extension, explains De Wispelaere. And stronger you are in a plank position, the more weight you'll be able to lift in every exercise. (Think you have the pushup down? Think again. Here are 5 Body-Weight Exercises You're Doing Wrong.)

Ankle Mobility Drill
DO THIS: Perform three 10-second holds on each side. Do between squat sets.

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Sure, mobility drills are boring, but they improve your range of motion, help you lift more weight, and decrease your risk of injury, says De Wispelaere. One of the least-mobile areas on men are the ankles. Lack of ankle flexibility can cause unstable foundations in your squat and lunge patterns. The result: You can't support as much weight and the neutral alignment of your spine is compromised. (Which moves do fitness experts hate? Read 5 Exercises That Make Trainers Cringe.)

Lateral Slide Lunge
DO THIS: Perform 10 reps per side during your warmup

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"At the gym, most guys perform forward-and-backward or up-and-down movements," says De Wispelaere. "But life rarely happens in just one plane of motion." Moving laterally strengthens the muscles that run down the sides of your body, while testing your hip flexibility and targeting your glutes and groin muscles. You'll build strength you can use inside and outside the gym, he says. (Build a better performing body and a sculpted core with The Toughest Exercise You Aren't Doing (but Should)).

Bulgarian split squat
DO THIS: Do 8 to 12 reps on each leg. Perform between sets of an upper-body exercise.

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The Bulgarian split squat might be one of the hardest moves you'll ever do, which is why many guys try to avoid it. Unlike the regular split squat where your back leg pushes about 50 percent of the load, this version relies on the back foot only for balance. Your front leg is doing the majority of the work. But training one leg at a time prevents imbalances and increases total-body stability, says De Wispelaere.

Carve the invincible abs you've always wanted in as little as 2 hours a week with The New Rules of Lifting for Abs.

You might remember the dragon flag from the Rocky IV training montage. Rocky Balboa laid on a bench, and then lifted and lowered his feet, legs, butt, and torso in one straight line. It makes your abs burn just watching it. But then we saw Josh Halbert, Director of Education at Kinetic Systems Strength and Conditioning in Columbia, Maryland, do the walking version of the exercise. Suddenly, the dragon flag didn't look so tough. Check out the video below to see him perform the move.

"Just like the dragon flag, the move requires extreme core strength," says Halbert. However, "walking" your legs during the movement requires every last stabilizing muscle in your body to fire. The reason: You not only have to resist your back from sagging or bowing, but you also have to stop your body from tipping side to side, he says. (Carve the invincible abs you've always wanted in as little as 2 hours a week with The New Rules of Lifting for Abs.)

Think about the move as an upside-down plank: While holding a plank position, your glutes, quads, and core are braced as one solid unit. The second you pick up one foot from the floor, though, the move instantly becomes more difficult. The muscles that are still involved must work even harder to maintain the same rigid, straight torso you had before.

To prepare your body for the challenge, start with an exercise called Rocky Abs, seen in the video below. It focuses on the eccentric, or lowering, portion of the movement. Your muscles can handle more weight on that phase of a lift, but slowing the pace forces your muscles to work harder. Once you master that, add in the "walking" leg movements. (Reveal the abs you never knew you had with the 6 Moves for a Six-Pack.)

Your workout could be all wrong. Ditch these 4 Moves Trainers Hate.

By Katie Rosenbrock

Maybe at first, dating a runner might not seem like a bright idea. Really, who wants to spend the majority of their time with a fitness-obsessed freak who usually wakes up before the sun is out, hands over their hard earned cash for race entry fees and is probably missing a few toenails?

It doesn’t really sound all that great, does it? Well, maybe we can convince you to reconsider, because if you can get over the toenail thing (really, that's only true for a small portion of long-distance runners anyway), then you'll likely find that dating a runner comes along with a pretty long list of sweet perks.

And I’m not just saying that because I am a runner. I asked my boyfriend to share his perspective. “You’re passionate, dedicated and just the perfect amount of nuts,” he said, inserting a smiling emoji with its tongue sticking out and a “JK.” (Whatever, most runners can admit they're a little nuts, so no need to cushion the blow.)

“But seriously, just being fit and pushing others to better themselves, but not in an overbearing way,” he said. “Being around someone with too much passion can rub off on another person the wrong way.”

So there you have it; dating a runner means you get a partner who will inspire you to be better, not by badgering you, but simply by being who they are and doing what they love to do.

And if you’re still not convinced, continue reading to find out a few more (really good) reasons you might consider dating a runner.

There's no denying that the six-pack muscles are the most popular abs muscles. But your core houses of a bunch of abdominal muscles that help stabilize bend, and rotate your torso. This three-move challenge from Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan, hits all of them: the transverse abdominis, a deep abdominal muscle that's part of the musculature that maintains spine stability; the obliques, the muscles that run along the side of your core and help rotate and resist rotation; and the rectus abdominis, a.k.a. the six-pack muscles that pull your torso toward your hips. (Reveal the abs you never knew you had with the 6 Moves for a Six-Pack.)

Here's how the challenge works: Grab a stopwatch. Perform 16 tiger pushups, 16 single-arm thrusters, and 16 single-leg V-ups back-to-back. That's 1 round. Do 2 more. Complete the challenge as quickly as possible, but maintain good form the entire time to lower your risk of injury and to increase muscle recruitment. Your goal: 4 minutes and 10 seconds. What was your time? Let us know in the comments below.

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Add these 4 Post-Workout Moves That Burn Fat to your regimen, and that extra belly roll will be gone soon.

Completing 110 burpees in a row is extremely difficult. Doing them on one leg at a time in a suspension trainer -- as this week's challenge requires -- will make your muscles scream and test your willpower. The instability of the TRX makes it tough to stabilize your body throughout the movement, says Pete Holman, PT, C.S.C.S., director of Rip Training at TRX. You must activate more muscles and work harder to maintain proper form during each rep. (Try these 5 Secrets to the Perfect Workout and you'll never be held back in the gym again!)

That's why cranking out 110 reps requires an insane amount of athleticism and total-body stability. If you can reach that goal, you'll know your body is primed for peak performance at the Men's Health Urbanathlon, a 10- to 12-mile run that's filled with crazy barriers (taxi pileup, anyone?). "You'll have no trouble crawling under obstacles or jumping over them, and sprinting your way to a fantastic finish at the race," says Holman.

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Didn't reach 110 reps? Don't worry: Click here to get a full TRX Urbanathlon training plan. It'll prepare your body for race day and get you in the best shape of your life.

Want to perk up fast?

In the video below, I’ve focused on three of my favorite twists geared to awaken the energy in your spine and help you in releasing any stagnant energy. These postures stimulate the digestive system, and detoxify and massage the internal organs.

MORE: 5 Breathing Exercises to Try Today

Do this sequence anytime you’re feeling lethargic or have been out of commission for too long. It's guaranteed to give you an instant shot of energy and more vibrancy!

Discover the power of yoga to tighten, tone, and calm. Buy The Women's Health Big Book of Yoga today!

Kathryn Budig is a jet-setting yoga teacher who teaches online at Yogaglo. She is the Contributing Yoga Expert for Women's Health Magazine, Yoga Journal contributor, Yogi-Foodie for MindBodyGreen, creator of Gaiam's Aim True Yoga DVD, co-founder of Poses for Paws and author of Rodale's The Women's Health Big Book of Yoga today. Follow her on Twitter; Facebook; Instragram or on her website.

By Diana Gerstacker

Contrary to popular belief, your abs aren't the only group of muscles that have a major effect on total body strength and power. Your glutes are among the strongest muscles in your body and they play a huge role in overall fitness, too. Yet, despite their importance, they are often overlooked and under-trained.

The butt is a powerful tool. The muscles in our backsides help with everything from climbing stairs to running marathons and that's just the beginning. Our gluteal muscles -- the gluteus maximus, medius and minimus -- are three of the most critical muscles that keep humans standing upright. Without those muscles, we wouldn't be able to walk or maintain balance -- and heavy lifting, forget about it.

It is imperative, then, that we make an effort to strengthen and fortify these muscles. If total body fitness and proficiency at everyday tasks isn't enough motivation, these nine exercises will tone your behind and have your butt looking better than ever. How's that for incentive?

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