You're up for work at the crack of dawn and home long after the sun has set. When you get home there are bills to pay, dogs to walk, laundry to fold. How can you get in shape when it seems you're squeezing every possible minute out of your day? Here are some valuable tips to take full advantage of your lunch hour, that oft-forgotten, golden, get-in-shape opportunity.

You need to do less than you think: If you use your time wisely and efficiently, 30 minutes of exercise can go a long way and still leave you time to get changed and have a good, balanced lunch. For instance, a recent study by the American College of Sports Medicine found that 30 minutes of cardiovascular exercise three times a week offers plenty of healthy benefits including some weight loss, protection from heart disease, and bone density preservation. It also found that one concentrated weight-training session a week is enough to strengthen your muscles.

No gym cardio training: If you don't have gym at your disposal you can still take advantage of the time by quickly dressing into workout clothes and heading outdoors for a brisk walk. Walking is the most simple and basic workout you can do, and if you walk for just 30 minutes on your lunch hour you can burn 100-300 calories, depending on your body weight and pace. If you can throw in some hills, you'll not only up your overall calorie burn, you'll get a great butt- and thigh-toning workout as well.