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The 30–Minute Fitness Blitz

Think you don't have time to work out? You do. It's the intensity of your workout that's key. A short–burst, high–intensity workout boosts your metabolism and tones muscles. Get moving with this 30–minute "quickie" routine that includes cardio and resistance training.

Helpful Tips for

Fitness and Nutrition

We all want to be our best, healthiest selves. Still, with so much advice floating around, it can be hard to choose which healthy lifestyle tips are worth trying.

To make your life a bit easier, we've rounded up some of our go-to diet and fitness strategies to help you achieve your goals.

Stay Hydrated

Whether you're heading off to spin class, boot camp, or any other exercise class, it's always important to hydrate so you can stay energized and have your best workout.

Keep Your Portions in Check

When you change your diet, portion control can help with weight management.

Stock Healthy Foods

Foods like fruits, vegetables, and lean meats can go a long way for your fitness journey.

Fuel for Fitness

If you plan on picking up the pace during your next workout, you'll want to eat food that will help keep you going strong.

Take Whey Protein Creatine Supplement

Take 20g of whey protein and 3-5g of a creatine supplement. Researchers from Victoria University (Australia) reported that subjects who consumed a protein and creatine supplement immediately before and after workouts over a 10-week period increased muscle mass by 87%, bench press strength by 36%, squat strength by 27%, and deadlift strength by 25%, and decreased bodyfat by 3%, more than a group taking the supplement before breakfast and before bed.

Take Caffeine Before Your Workout

Take 200-400mg of caffeine 1-2 hours before your workout. Research shows that caffeine taken pre-workout increases fat-burning and endurance and blunts muscle pain during training, which means you can do more reps. A more recent study, from the University of Nebraska (Lincoln), indicates that subjects who took a caffeine supplement before their workouts immediately increased their one-rep max (1RM) on the bench press by about 5 pounds. Studies show caffeine supplements work better than caffeine from coffee.

Find a Workout Buddy

A friend you can work out with is very helpful for staying motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criterion, Andrew Kastor, an ASICS running coach, told Health