Do a google search for “eight-minute workout” and you will get more than 190,000 hits. It’s no wonder. In a world of fast food, speed-dating and instant messaging, it’s only natural that an increasing number of people are looking for ways to cram their exercise into as little time as possible.

But, experts warn, a full-body workout can’t be achieved in mere minutes, and consumers should beware of any person or program that makes that promise. “There are a lot of fitness gimmicks out there,” says John Caoussias, a Montreal-based exercise physiologist and member of the Canadian Society for Exercise Physiology. “Everyone is trying to sell a book or a video. But the reality is you cannot get a full body workout in less than 15 minutes — and that’s the absolute bare minimum.”

The good news is it doesn’t take hours at the gym to reap the benefits of exercise if it is done properly. That means combining at least 15 to 20 minutes of cardiovascular exercise, and about 10 to 15 minutes of strengthening exercises three times a week. Even better news: you can fit exercise into your daily routine at the office.

“People are always surprised to learn that short workouts can be an effective way to incorporate fitness into a busy schedule,” says Laura Hancharuk, a certified professional fitness consultant in Grande Prairie, Alta. “Even small amounts of activity — three minutes here, 10 minutes there — all add up.”

Once exercise becomes part of your daily routine, she says, the body actually incorporates extra fat-burning capacity into its metabolism. Over time, this means the body can burn up to 50% more calories, even in the resting position. On top of the obvious benefits of losing weight, regular exercise has been linked to a lower risk of heart disease and obesity-related diseases such as Type II diabetes. It also increases alertness, boosts immunity and improves flexibility.

Hancharuk and Caoussias offer some ways to make exercise part of your everyday routine:

> Put down the phone. Instead of calling a co-worker in your office to deliver a message, get away from your desk and do it in person. “Anything that gets you off your butt is a good thing,” says Caoussias. “If you’re never idle for more than 10 minutes, that’s great.”

> Take the long way. Whether you’re running a few errands on your lunch break or meeting someone for coffee, opt for the route that will clock more travel time. If you’re taking a brisk walk, aim to break into a light sweat to reap cardiovascular benefits, Hancharuk suggests. “Sweating is a sign that your body is working at a high enough intensity to see benefits for the time you’re putting in,” she says.

> Take the stairs. Start climbing at least three flights of stairs a day, adding more as you progress. As far as everyday office activity goes, this is as rigorous as it gets. “It burns the most calories, and you’ll see results after six months. I guarantee it,” Caoussias says.

> Tone up at your desk. You don’t have to bring weights to your office to strengthen your upper body muscles. Caoussias recommends half-pushups at your desk: leaning against your desk at a 45° angle, push your body up and back down in repetitions of eight or 15. Keep the movements in both directions slow and controlled. Repeat three times.

> Don’t forget to stretch. Working at a desk all day can wreak havoc on your body. “Flexibility decreases significantly as we age unless we work to maintain it,” says Hancharuk. “A daily stretching program not only improves our range of motion and keeps us supple, but also helps decrease tension in stiff muscles caused from sitting for long periods or too much computer work.”

Finally, keep in mind that any activity — however short in duration — is better than no activity at all. “The key is to do a little more each time and keep working on it,” Caoussias says. IE