Hotel gyms beware! Kick your body into better shape with this 16 minute Time Cruncher Workout from Sane Fitness.

16 minutes of hard focused work can be better than 30 minutes of unfocused exercise and chatting in between sets. Although for ultimate results in health, fitness and weight loss, Sane Fitness recommends 45 minute workouts three times a week.

Perform this workout every other day, 3 or 4x/week

3 min cardio challenge
Can be done on any cardio machine: Bike, Treadmill, Elliptical.

1 min moderate pace
2 min all out effort

Strength circuit:

The dumbbell weight you choose should feel very heavy after the 12th rep. If your muscle does not feel fatigued, increase weight by 2 lbs. Do one set of 15 reps of each of the following exercises without rest. Rest 30 seconds and repeat sequence.

Dumbbell Split Squats (1 set with each leg)

Push-Ups

Dumbbell Bent Over Row

Bench Dip

Dumbbell Curl

Back Extension on Ball

Double Crunch Abs

3 min drill challenge
Jump rope 1min
Jumping jacks 1min
Jump rope 1min

Level 2: once you’re able to do the 2 circuits in 10 minutes with relative ease, increase the weight by 2.5 to 5lbs in the split squats, bent rows, bench dip (put a dumbbell between thighs) and curls. For push ups try doing as many as you can on your feet.

Max effort: After conquering Level 2, go for speed!! Without losing form, try to complete 3 circuits in the same 10 minutes.

Beverly Caen has made health and fitness a part of her life as a mom of 3 and Wall Street recruiter.  Her portabel workouts: Sane Fit QuickStart and Sane Fit Preggers are available on SaneFit.com.