Quick workouts are a great way to get fit and stay fit. The key to getting great results from quick workouts is doing all the right things before and after. Incorporate these 5 simples tips and you'll notice physical and visible results within days.

Warm-up for 5-8 minutes before you start. More than that will tire you out and less than that is just asking for injuries. A warm-up may sound like a big waste of time but it does 3 important things:

• 1. It lubricates joints and increases blood flow and oxygen to muscles. This means more endurance and less injuries
• 2. It prepares you mentally and for some emotionally. This means better focus and more efficiency.
• 3. It increases heart rate and oxygen to muscles. This means more calories burned.

Focus on quality reps not rep quantity. The number of reps you get is less important than the quality of those reps. Using full range of motion, good form, full contractions, and controlled tempo burns more calories, builds more muscle, burns more fat, and sculpts a sexier body than just speeding through reps carelessly. So 10 perfect reps will produce 10 times better results than 20 sloppy ones. Do it right and your body will show it.

Work at 85% max during cardio intervals. Most quick workouts include cardio bursts i.e. jogging in place, mountain climbers, jumping rope, etc. Work at 85% of your max during these bursts and you will burn more calories and boost endurance faster which means more energy for your strength segments and even more calories and fat burned overall.

Do your stretches!!! Flexibility is often the most overlooked part of a fitness program. It's not exciting, it doesn't burn many calories, and it for some it's painful but doing it does 3 things. 1. It re-aligns your body and when your body is in alignment it works more efficiently and burns more calories. 2. It relieves tightness and fatigue so you have more energy for more activity plus you are less likely to overeat and binge because you are exhausted and in pain.

Do it daily. One of the advantages of quick workouts is it doesn't take long for muscles to recover. This means you should do quick workouts daily. This boosts metabolism burns more calories and fat for better results. Another great advantage of quick workouts whether they are 15 min. or 30 minutes, is they really keep you in shape for tougher activities like hiking, basketball, or kayaking. People who perform quick daily workouts are in much better shape than weekend warriors or those who come in twice a week for an hour (athletes excluded). Keep that in mind next time you think you feel like skipping!

Get these 3 quick workout tools and be ready to train anytime anyplace.
These bands attach to a door, don't take up much space, and provide as much or as little resistance as you can handle.GoFit Ultimate ProGym with DVD

This heart rate monitor will ensure that you are working at 65% of max during warm-up and 85% of max during cardio bursts.Polar M61 Heart Rate Monitor Watch

This mat is great for stretching, abs or glute work, and the blocks and strap are awesome for those who need help in the flexibility dept.Non Slip Comfortable Set Yoga Mat , 2 Blocks, and Cotton Strap. Pilates, Exercise Mat