I agree that it is not always easy to find an hour in the day to get a full workout in, especially with a brand new semester and all the work that comes with it giving you the stink eye.

That is why you need to work out more efficiently.

There are certain exercises and combinations of exercises that burn calories faster than others. If you only have 30 minutes to work out, walking on a treadmill is probably not the best way to burn off that box of cookies from last night (though it is better than skipping the gym altogether…)

So, which exercises are the quickest calorie burners and the fastest routes to a healthy and fit body?

1. Running

2. Rowing

3. Swimming

Not only do these three exercises burn the most calories in 30 minutes (avg. 300 for a 145 pound person), but they also build muscle and tone your entire body. Walking, biking and even using the elliptical trainer will not work your body as hard or as well, because those exercises target your lower body and leave your upper body hanging out and doin’ nothing.

If you don’t even have 30 minutes in your action-packed schedule to get to the gym, try jumping rope. You probably haven’t picked up a jump rope since playing Double Dutch in 2nd grade, but 10 minutes of jumping rope can burn up to 200 calories! Picking up the jump rope for a few 10-minute sessions throughout the day (between classes, right when you wake up, etc…) is a super easy way to burn calories quickly.

It is really easy to find excuses not to work out, but try and squeeze these exercises into your day. You’ll feel better, look better, and give yourself a much needed break from catching up on all the reading you’re somehow already behind on even though it’s only the first day of class. (Seriously, WTF is up with that?!)

After finishing another long day of classes (a whole 3 hours!), you head home to grab a quick snack and go to the gym. You don’t even let yourself sit down or get comfortable, knowing that getting near that couch – even for a moment – means you would never get up again. You have a ton of reading to do, but you must squeeze in that daily workout.

You throw on a pair of workout pants, squeeze into a sports bra, grab your iPod and a bottle of water and make your way to the gym.

You play your cardio mix as you walk, pumping you up for the big workout ahead. It’s gonna be a long run, or maybe 45 minutes on the elliptical.

When you get to the gym you realize that you weren’t the only one with this plan today. The gym is packed. You make your way to the cardio room and notice a short line has already formed for both the treadmills and the ellipticals.

So you wait.

As you stand there, losing any motivation you may have had for a long, sweaty workout, you look over at the machines to see if anyone is close to finishing. That is when you spot her.

She’s wearing crisp, tight yoga pants and a sports bra. Not under a shirt, but as a shirt. Her hair is perfectly straight and her face is made up for a night at the bars. And she is on the phone. Her feet are barely moving – god forbid she should break a sweat and ruin her eyeliner – as she discusses her evening plans (quite loudly) with whomever is on the other end of the call.

15 minutes go by. The rest of the girls on the ellipticals are still working hard – sweating, breathing heavy, staring at Cell Phone girl. And she continues chatting.

You sigh loudly and obviously, shifting your weight from side to side. Maybe, you think to yourself, this girl doesn’t realize people are waiting to get a real workout.  She looks at you.  And keeps on talking.

All of that energy you had stored up for your workout is surging through you. You want to walk over and ask her nicely (“Bitch, can you get off that machine so someone who wants to actually USE it can get on?!) to get off the machine, but you don’t. Instead, you stand there and stew.

Another 5 minutes go by and, finally, she hangs up the call and stops pedaling. “Thank god,” you think to yourself.  You start walking towards her elliptical when you realize that someone else is already there. And has struck up a conversation with her. She stands on the elliptical – not moving – and chats it up with her muscley friend.

Another elliptical opens up and you finally get your workout started. It is another 20 minutes before Ms. Thang gets up and leaves the gym, not a bead of sweat dripping from her flawless face.

She walks by your machine on the way out. “Yeah, I’m leaving the gym,” she says into her Crackberry. “I’m so tired from my workout!”

Fuming, you pedal faster.

We’ve all been there. And we’ve wanted to throw some hand weights at her too.

Everyone’s got a vice, a bad habit, something they know they need to change. Unfortunately, everyone also has a million excuses why they just can’t do it. Not anymore. Every month we will be following a different CollegeCandy writer as she takes on a personal challenge. This month we’re following Norah on her quest to bring exercise into her life. Last week she climbed aboard the elliptical, what’s she up to now?

At some point this week, exercise stopped being something I had to do and started being something I wanted to do. I’m honestly not sure what changed. Maybe it was the physical pain and exhaustion I felt after Irish dancing at a pre-St. Patrick’s Day event last weekend. And then watching all my old friends performing on St. Patrick’s Day, so full of energy, making it all look so easy.

I guess I liked to think that at any time, I could just get right back into Irish dancing, that it would be just like riding a bike. But it was so much more difficult than I ever remembered.  I was frustrated with myself for letting my laziness cancel out the years of strength and endurance I built up through dancing. Whatever the cause of this new-found motivation, though, I knew I needed to take advantage of it.

The weather here has been beautiful, and Spring Break gave me a little more free time than I have back at school. So I set my sights on venturing into the great outdoors this week. Now, here’s a confession: I love Rollerblading. I know Rollerblading is something that probably should have stayed in the ’90s, but for someone who can’t run, Rollerblading gives me the chance to cover a bit of ground outside in a way that doesn’t leave me clutching my sides in pain. So on Thursday afternoon, I strapped on my Rollerblades and set out into the crisp air.

Last week I wrote about my struggles on the elliptical–15 minutes left me tired and bored. Rollerblading was completely different. It was anything but boring. I bladed through a few parks, through some new housing developments, explored my hometown a little bit. Now, my hometown is relatively small, but I actually got lost in one of the developments while I was out there doin’ my thing. And that’s when I realized the main benefit of Rollerblading (or running or walking or biking, I suppose): you can’t just stop. For someone who tends to give up a little too early during exercise, the added challenge of having to make it back home was just what I needed. I ended up Rollerblading for AN HOUR–by far the longest period of continuous exercise I’ve had in probably four years.

And if that’s not enough to motivate me, I bought my first sports bra! I know it’s ridiculous that I didn’t have one, but whatever. I don’t buy new clothes that often–really only a couple times a year–and so it always feels like a bit of a treat. So I’m going to set specific goals for myself (go to Pilates twice a week for a month, etc.) and then reward myself with a pair of cute yoga pants or another new sports bra. If you’re noticing a trend here, yes, I’m excessively motivated by physical rewards. What can I say? Last week’s Shamrock Shake was delicious.

Everyone’s got a vice, a bad habit, something they know they need to change. Unfortunately, everyone also has a million excuses why they just can’t do it. Not anymore. Every month

OK, so Week 1 wasn’t entirely unsuccessful. But that’s not saying much.

By the time Wednesday night rolled around, I realized I had yet to do any physical activity whatsoever. I hadn’t even walked to class all week. Sure, I had a busy week – it was midterms time, the week before spring break. And any other week, I would have brushed it off as just another week without exercise, no big deal–there’s always next week. But I knew that I had this post hanging over my head, and how the heck was I going to write a blog post if I had nothing to write about?

So off I trekked to our campus rec center with my friend Martha, a triathlete and former competitive swimmer. This girl is way more intense than I could ever be, so I knew she wouldn’t let me slack off. And for going, I offered myself the reward of a Shamrock Shake afterward.

Once we got there, Martha chose her treadmill right away and started running. I wandered around for a few minutes, trying to find the least daunting piece of exercise equipment to start with. I remembered that a reader named Ellen had recommended I start with a cross-trainer (thanks, Ellen!), so I climbed onto the machine and got ready to start. Except there were all these buttons, and that created a problem. Martha came to my rescue, starting the machine and upping the resistance to level 6 (which may or may not be a big deal, but believe me, I was just fine with no resistance).

I stalled a little bit longer, making a playlist on my iPod Touch and, of course, “checking in” to the rec center on Foursquare. To add insult to non-athletic injury, Foursquare proclaimed, “This is your 1st check-in here!” I know, I know. With nothing left to do, I reluctantly started the machine. And once I fell into a rhythm, it really wasn’t that bad. Listening to music was a good distraction, because it kept me energized (United State of Pop, anyone?) as I ellipticized (Can I make that a verb? Well, I just did). I challenged myself to make it to 5 minutes, then 10, and finally 15, and before I knew it I’d met my goal. And even though it was only 15 minutes, it felt GREAT.

When I stepped off the machine, my legs were shaky and clammy, and I was a little dizzy. Probably not a good thing, so I went over to the exercise bikes to sit down. I was going to start biking, but then this guy sat down next to me, and rather than allowing him the privilege of watching me in all my awkwardness, I decided it was time to stretch. (Meanwhile, Martha’s still running. I think she ran, like, 3 miles. This girl is ridiculous.) Martha joined me in a few minutes, suggesting we do a plank for 30 seconds–which was a success! I did it! My entire body was spasm-ing for the last, well, 25 seconds, but I did it!

So, Shamrock Shake in hand, I returned home slightly exhausted but mainly really proud of myself. Working out once may not seem like a huge accomplishment, but I’m taking this all in baby steps. And this next week provides an added challenge–I’ll be home, without access to free exercise facilities or fitness classes. Wish me luck–and keep sending the advice my way! I’m going to need it.

Ew.

Be honest.

One of the biggest motivations for us college girls to get to the gym every day is the thought of all the hot guys that will be there. Yeah, we go there to burn off last night’s margaritas and nachos, but doing all that burning is so much better while ogling delicious, muscle-y coeds lifting weights, the sweat dripping off of their glistening brows.

But then there are the other guys. Those dudes that show up in attire that makes us want to throw up last night’s indulgences rather than jump their bones right up against the leg press.  Everyone knows that the bar gym is a great place to pick up guys, but these five fashion choices are definite dealbreakers.

Guys, no matter how hot you are, you don’t look good in these.

1. Spandex

I don’t care what kind of exercise you’re doing, spandex is NEVER necessary. This goes for outside the gym, too.  There’s nothing like seeing a guy jogging around campus and having a clear outline of his junk to wake you up for a 9 am lecture.  Spare me.  If you’re lucky, we’ll wanna see your man parts after a few drinks at more appropriate times (that is, unless we remember that we saw you at the gym wearing spandex).

2. Sleeveless Muscle Tees

Unless you’re Pauly D or The Situation, don’t wear muscle tees. They make you look like Pauly D and The Situation. We get it, you have huge biceps, and trust us, we love to watch you flex them. But not in an old t-shirt you tore up with arm holes that hang down to your waist. If we can see your entire upper body already, what’s the point of wearing a shirt anyway? And while we’re on the subject, let’s just make these illegal, K?

3. Short Shorts

Short shorts on girls? Fine. Short shorts on guys? Gross. Guy thighs are big, pale, and hairy – a very unattractive combo.  And trust me when I say I did not need to see that guy’s junk flop out onto the mat during a particularly intense butterfly stretch.

4. Velour Sweatpants

If you wear these to the gym you are probably also sporting #2, a fake tan, and a blowout (and maybe even a sweatband around said blowout. And sunglasses).  I always see guys wearing these in colors like maroon, teal, and white. Forget the fact that we can see the outline of your man parts, but WTF? Did you get lost at Macy’s and end up at Juicy Couture?

5. Anything one-piece
Like this. Or these. Come on now; do I really need to say it?

On the flip-side, though, one thing guys should wear MORE of to the gym: deodorant. Please and thank you.

[We originally ran this post at the end of 2008. Unfortunately it still rings true in 2010 so we're bringing it back for round 2. Share your own resolution gripes in the comments section below!]

I don’t make resolutions for the new year. Not only do I know I will not keep them, but I also know that anything important enough to give up on December 31st should probably be given up on any other day. I tried to give up cake once – what a disaster. Just knowing the 31st was coming and that I would soon be without my beloved buttercream sent me on a downward spiral that resulted with me, a fork and a missing Costco sheet cake.

The only thing I hate more than making New Years resolutions are the people that do. They are annoying, act all “holier than thou,” and make the first few weeks of every new year miserable for me.

The Gym Goers: Seriously, people, get off of my elliptical. I shouldn’t have to wait to get on my machine (that I have been using 5 days a week for the entirety of 2008 and 2009) just because you finally decided you’ve had enough with your muffin top. And, for those of you who don’t know because this is your first time at the gym, you are supposed to be sweating on that thing, not standing on it and texting your friends about the girl standing behind you giving you the stink eye.

The Smoke Quitters: Congratulations for finally kicking the smoking habit! I am proud of you – really, I am. But I am not there yet. This is not my year to trade in my black lungs for some shiny, healthy ones. So stop judging me and making that disgusted face when you walk by. You’ve given up cigarettes for .5 seconds and suddenly you can preach to me about how disgusting it is? You know you’d much rather be sucking down this sweet cancer stick right now. Don’t deny it.

The Healthy Eaters: Same goes to you, salad people. Sometimes I want a large order of sweet potato fries and I will not let you make me feel guilty. Besides, sweet potatoes are good for me!

The Money Savers: The economy sucks right now, so everyone is trying to save a buck or two. Good for you! Save that money! Earn that interest! But don’t get all cheap on me now and bring out the calculator when the bill comes at dinner, or give me a stack of your used books for my birthday after I got you a sweet new Kindle for yours. And, for real, stop talking about how little money you have. I. Don’t. Care.

While most people’s gym routines differ – I, for one, have always been an elliptical girl and hate the stationary bike – it’s safe to assume that almost everyone incorporates a “cool down” into their cardio program. After running for 30 minutes at 7 miles per hour, you’ll knock your speed down to 3 and spend five minutes jogging or walking before you hop off the machine. Many pieces of gym equipment even include a 5-minute cool down automatically, tacking it on to the end of your desired workout. All of this is supposed to prevent soreness or muscle damage and relieve strain on the heart.

According to University of Texas physiologist Hirofumi Tanaka, however, there’s no proof that a cool down has any positive benefits on the body. “Everyone thinks it’s an established fact, so they don’t study it,” he said in a recent New York Times article. The article notes the ambiguity of the concept as a whole, noting that it’s not even clear what a cool down is supposed to be or how long it should last.

Apparently, the cool down became standard gym practice after it was reported that muscles become sore after exercising due to the accumulation of lactic acid. This theory has been reported false, leading people to believe that reducing the intensity at the end of a workout (which was supposed to let the lactic acid dissipate slowly) is unnecessary. The article does note, however, that blood can build up in your legs and feet if you stop running (or biking or ellipti-cizing) shortly, making dizziness or even fainting a possibility.

The article adds that because lactic acid has been discovered to be beneficial, it might be better not to cool down. A study of a group of cyclists showed that cooling down wasted the lactic acid; when they just stopped without reducing their speed gradually, the lactic acid was turned into glycogen, a muscle fuel.

So what does this mean? It means that you don’t have to waste that extra ten minutes at the gym cooling down. In fact, for better results, it means that you shouldn’t. Finish your desired workout, grab your things and head home. Then use that extra time for something more productive, like studying, making a healthy snack… or stalking your crush on Facebook.

"Everything huuuuurts."

Between the nightly orders of cheese fries and the daily “I’m too tired/busy/stressed/wrapped up in this Friends marathon to go to the gym” you’ve let yourself go. And based on how much work it takes to get those bootcuts over your thighs, it’s all beginning to catch up with you.  So when Sunday night rolls around you put your (chubby) foot down and decide it’s time to get back in gear.

You eat a salad for dinner (with the dressing on the side), enjoy some Smart Pop Kettle Korn for a late-night study snack and set your alarm for a pre-class workout. “You’re gonna get up this time,” you tell yourself before you crawl into bed.

You shoot out of bed when Pitbull starts “singing” in your ear at 7am. You slip into the workout clothes you laid out the night before, brush your teeth and run out of the house before your brain has a chance to realize what is going on and lures you back to your warm, cozy bed. You’re still slightly out of it when you get to the gym, but 10 minutes into your elliptical session you’re awake, alert and ready for a serious workout.

You start with 30 minutes on the elliptical, rotating incline and resistance. You work up a pretty good sweat but decide to switch to the Stairmaster for a little more gluteal attention. Twenty minutes later you move to the weight room. You don’t want those big, beefy guys to think you’re some prissy little girl so you pick up some weights and start working.  3 sets of 15 reps of triceps, biceps, chest presses and lunges later, you’re soaked in sweat and feeling great.

Those workout endorphins have kicked in and you’re walking around, Britney Spears blasting into your earbuds, wondering why you aren’t doing this more often. You’re energized and productive for the rest of the day – going to class, doing your laundry, getting ahead on that reading for Wednesday. You even pass on the leftover mac and cheese your roommate made for dinner. You’re back on track and nothing is going to stop you.

That is until you wake up in the morning to do it all again. When Cosmic Starship starts blaring from your alarm clock at 7am you attempt to jump out of bed, but an intense soreness in your belly stops you. You roll onto your side and attempt to push yourself out of bed but your arms are burning. Then you lift your legs and, sure enough, those are crying too.

Five minutes and a few groans later, you are finally out of bed. “You’ll feel better once you get moving,” you tell yourself. But as you limp to the bathroom you realize that might not be the case. You spot a roommate in the hall and start groaning about your pain.

“This is why I don’t work out,” she jokes. You laugh and it sends shooting pains through your core.

Bending over the sink to wash your face makes your back ache and lifting your arms to brush your hair is out of the question. It takes you a full minute to lower yourself onto the toilet and forget about trying to do a little #2 – it hurts too much to try.

You curse yourself for getting so out of shape, then curse those thick-necked boys in the gym for “making” you lift heavier waits. Then you cough and your eyes fill with tears as every muscle in your body screams.

With a few hours left until class, you decide to skip the gym and crawl back into bed. You’ll take the day off and get back into it tomorrow. Only the pain doesn’t subside for days and instead of working out, you order cheese fries and lay on the couch catching up on some TV marathons. Dramas, of course; the comedies hurt too much to watch.

Yeah, we’ve all been there. And like your roommate, this is why we just stopped working out.

There are days when not even a new playlist, the latest issue of Glamour, AND Tough Love on VH1 could make my 45 minute elliptical sesh fly by. My mind is bored, and so is my body. And when my body is bored, it’s not burning as many calories. The human body is designed to be efficient so when I do the same exercise day after day (which gets boring), my body uses fewer calories to do the same amount of work on day 30 than, say, on day 1.

The same goes for you, people.
If your mind is bored, your body is bored.

As college students, we’re bored enough sitting in lecture each day; our workouts should be something that we look forward to! And at the risk of sounding like your mom, college is the time to try new things, so why not new methods of exercise? Cross-training (varying different types of exercise or activity), also helps you burn more calories by tricking your body with new and unfamiliar movements. It can also prevent exercise-related injuries, as you’re working different muscle groups and using different parts of your body for each activity. And, taking group fitness classes is an awesome way to meet people. Studies have shown that exercising with other people increasing the level of endorphins that we release during a workout, keeping us coming back for more!  Some universities even let you take sports or fitness classes for CREDIT! You pretty much just have to show up. Good motivation if you find it hard to get out of bed and to the gym, or wouldn’t otherwise have time to exercise.

If you’ve been doing the same 45 minute elliptical workout for the past few months (or few years!) it’s time to switch things up. Here are a few ideas to add a little mix to your workout:

Spinning / Group Cycling: An intense workout on a stationary spinning bike set to upbeat music in which an instructor will take you through a ride that will get your heart pumping, your legs working, and engage your core! Cycling can be adapted to your fitness level, and helps build endurance and muscle strength. It also tones your glutes like nothing else will and is an amazing cardio alternative.

Hooping: (As in hula.) Woooo, third grade! The hoops are bigger and weighted so that anyone can get the hang of it. Hooping builds core strength, tones the entire body, increases flexibility, and is a great cardio workout! You’ll also look sexy moving those hips!

Pole Dancing: A workout to make your Papa proud.

Belly, Ballroom, Salsa, or Hip Hop Dance: Any of these forms of dance will give you a great cardio and toning workout, while teaching you concentration, grace, and coordination!

Fencing: Fencing helps improve coordination, mental speed, discipline, and athleticism while giving you a great cardio workout. Learn to outwit your opponent and feel like a pirate. Cool? Clearly.

Surfing: Cameron Diaz attributes her body to surfing. Enough said. But really, surfing is a great workout for toning each and every muscle in your body. Legs help you up and keep you on the board, arms paddle out, and your core helps you keep your balance. Hot surf instructor also a plus.

Excursion Sports: Many schools have excursion clubs that take members on kayaking, rock climbing, and hiking adventures.  Each of these activities is a way to get some fresh air, a great workout, and an opportunity to flirt with your kayaking guide or trail guide.

Yoga (any variation): There are countless variations of Yoga classes available today, but don’t think that you need to take one with a name that you can’t pronounce to get the best experience. Good old Yoga will do the trick too. Yoga is wonderful for improving posture, flexibility, muscle strength, relaxation, strengthening the skeletal system, and releasing stress.

Boot Camp: Be prepared for pain with any boot camp! The instructor acts as a drill sergeant and will have you doing calisthenics, running steps, pushups, pull-ups, and pushing you to the limit. Be ready to work for this whole body cardio and toning workout. If your school is near the beach, the class may be held there. It’s tough, but it’s worth it!

IM Sports: Intramural sports are a great way to play the sport that you loved in high school, or to try a new one. It’s also a great way to meet people. Most teams are co-ed, and there are different skill-level options. Form a team with your floormates and sign up!

Water Aerobics: Old ladies in swim caps DOES come to mind, but it’s a great low-impact cardio workout. Resistance from the water also helps you tone without feeling like you’re doing that much work!

Circuit Training: Taught as a group class, circuit training classes can include cardio dance, cardio circuit, kickboxing, step interval, hi-lo, body pump, buts and guts…the list goes on and on! These classes combine high intensity cardio and typical weight training with small hand weights or resistance bands.

Self Defense / Martial Arts: Relieve stress, kick ass, and build muscle strength and endurance? AND be able to not only dress up like Lara Croft for Halloween but also roundhouse kick like her? Yes please.

Pilates: Tried and true, Pilates is a great toning workout for your whole body. Focused breathing and relaxation are also benefits of this low-key workout.

Every school or gym will offer some or all of these classes, so check your school’s fitness center and see what they got. Just find something you like and you’ll not only enjoy working out more, but see greater benefits, too.

“I’ve been dating since I was 15! I’m exhausted! Where is he?”

Yeah. That’s pretty much where I’m at right now. I mean, really, between meeting guys who beer bong in the wrong places and giving my number to rather questionable dudes…seriously! WHERE IS HE?!

I’ve got the “learn to be by yourself and love yourself” BS down pat… I’m ready for my prince charming g-dammit!

Then I had a revelation mid-fatburn program on the elliptical: Women have a come a long way and nowadays, we’re practically equal to men. So why should I just sit back and wait for prince charming to come up in his white horse…or BMW? I should get out there, strut my stuff, and find Prince-Effing-Charming myself!

Can I get an ‘Amen’?!

It’s time to get tough with men; no more games, fellas. I’m here for the real deal. I’ve got to be aggressive…be be aggressive!

Then I came back down to earth, and off the endorphins, and  I realized that might not be the best approach for me. I don’t do aggression to well. I need to have a serious sit-down with this guy – he seems to know more things about dating than I do.

I mean, if Heidi Montag can get hitched…then there has to be hope for the rest of us!