If you dread going to the gym, you’ll be happy to hear that new research shows that exercising just 10 minutes a day can be as effective as those hour long jogs you’ve probably been putting off anyway. The thought of working out for up to an hour is enough to make most of us skip exercising all together. But staying fit in your 30s, 40s, 50s, and beyond is the key to preventing chronic illness as you age and can add years to your life.

Kudos to all the runners out there who “love” pushing their body for miles. I’m not one of them. Luckily exercise, especially in middle age, doesn’t have to be long, or hard. Scientists have found that high intensity interval training, otherwise known as HIIT, is the most effective way to work out. To reap the body toning rewards all you need to do is 10 minutes a day.

HIIT is the biggest bang for your buck! Less time, more results.

Professional athletes have been in on the secret for years. Alternating periods of short but intense cardio exercise with less intense recovery periods is the ultimate body tune up. You’ll keep burning calories for hours. You’re more likely to finish your workout and stick with it. And it’s great for your heart.

Here’s a real 10 minute HIIT workout from Prevention Magazine to speed up your metabolism, strengthen your muscles, and get your heart pumping.

Total body HIIT Workout

Repeat each exercise for 40 seconds and rest for 20 seconds between transitioning to a new move. For best results do this workout every day. It’s only 10 minutes!

If you can’t even find 10 minutes every day to set aside for your health, 3 times a week for 8 consecutive weeks will give you visible results.

Exercise 1: The Charleston

HIIT 10 Minute WorkoutPrevention Magazine

1. Start in plank position (here’s how to troubleshoot your form).
2. Step one foot forward between your hands and power through that knee to lift the other leg up.
3. Return to plank; repeat on the other side.
4. To make this move more challenging you can hop off your planted foot as you lift the opposite leg.

Exercise 2: Thread the Needle

HIIT 10 Minute WorkoutPrevention Magazine

1. While in plank position, weave one leg long beneath your body and touch it with the opposite hand.
2. Return to plank; repeat on the other side.

Exercise 3: Pop Jack

HIIT 10 Minute WorkoutPrevention Magazine

1. From plank, jump both legs forward into a wide sumo squat with toes pointed outward. (Here’s how to do squats and lunges without killing your knees!)
2. Place your hands in front of your chest like you’re ready to catch a ball.
3. Return to plank and repeat.

Exercise 4: Push Up Side to Side

HIIT 10 Minute WorkoutPrevention Magazine

1. From plank, bring your right arm and right leg further out to the side, then do one push-up (drop to your knees, if necessary).
2. Return to plank; repeat on the left.

Exercise 5: Thrust

HIIT 10 Minute WorkoutPrevention Magazine

1. From plank, jump your feet in, just behind your hands.
2. Leap up high to the sky with arms outstretched, then tuck back down.
3. Jump back to plank and repeat.

Exercise 6: Plank Jack with Tuck

HIIT 10 Minute Workout Prevention Magazine

1. From plank, jump your legs out wide and then back in.
2. Next, jump your feet forward, tucking your knees toward your tummy.
3. Jump back to plank and repeat.

Exercise 7: Superman

HIIT 10 Minute WorkoutPrevention Magazine

1. From plank, drop your body down to the floor.
2. Raise your arms overhead and lift them slightly up (or lift arms AND legs, if your lower back allows).
3. Drop to the floor and place your hands under your shoulders to press back up to plank.
4. Repeat.

Exercise 8: Lateral Tick Tock

HIIT 10 Minute WorkoutPrevention Magazine

1. From plank, jump both feet outside of your right hand.
2. Return to plank. Jump both feet outside of your left hand.
3. Repeat.

Exercise 9: Inchworm

HIIT 10 minute workoutPrevention Magazine

1. From plank, walk your hands in until they nearly touch your feet.
2. Walk them back out to return to plank.
3. Repeat.

Exercise 10: Leggy Burpee

HIIT 10 minute workoutPrevention Magazine

1. From plank, take your hands out slightly wider than your shoulders and do one push-up.
2. Jump your feet in.
3. Rise up and do two lunges (alternating legs), then leap up high.
4. Tuck back down with feet in, then jump back to plank with wide arms.
5. Repeat.

And you’re done! Another way to get a HIIT style workout in is to alternate between sprinting and briskly walking for 3 minutes each for 4 sets. You’ll get a quick but super effective 12 minute workout that’s better for your body than 30 minutes of non stop jogging!