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No time to work out? Try following this speedy routine three times per week (but first check with your doctor): Warm up for 2 minutes. Then exercise as hard as you can for 20 seconds, followed by 2 minutes of activity at a slower pace. Do that three times. Finish by cooling down for 3 minutes.

A recent study from Canada’s McMaster University found that after six weeks, overweight and sedentary study participants improved their endurance and blood pressure. Volunteers cycled, but walking, swimming, or using exercise equipment such as a rowing machine or an elliptical trainer would work, too.

Source: PLOS One, Nov. 3, 2014