The 3 Best Workouts for Busy People

In today’s fast-paced world, finding time to work out can be challenging. However, maintaining physical fitness is crucial for overall health and well-being. And you sure are a busy person, otherwise why would you have clicked here? Regardless of how busy you are, you would like to stay fit and so you have landed on the right place to get you there.

In the paragraphs below, we have come up with three workouts for busy people – if you are a busy parent or can’t seem to have enough time before or after business hours to get pumped, we got you covered.

So let’s check these 3 best workouts for busy people, highlighting their benefits, how to perform each exercise, and including a bodyweight-only workout so you can do it even when you are stranded at home or without access to a gym – actually

High-Intensity Interval Training (HIIT) Workout

Benefits of HIIT

High-Intensity Interval Training (HIIT) is an excellent choice for those with tight schedules. HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. This approach offers several benefits:

1. Time Efficiency: HIIT sessions can be as short as 20-30 minutes and still provide significant health benefits .
2. Improved Cardiovascular Health: Studies have shown that HIIT can improve cardiovascular fitness more effectively than moderate-intensity continuous training .
3. Increased Metabolism: HIIT boosts metabolic rate, helping you burn more calories even after the workout is over .
4. Muscle Retention: HIIT helps preserve muscle mass while promoting fat loss .

How to Perform HIIT Exercises

Here is a simple 20-minute HIIT workout you can do anywhere:

1. Warm-Up: 5 minutes of light jogging or brisk walking.
2. Exercise 1: Jump Squats
   • Stand with feet shoulder-width apart.
   • Lower into a squat, then jump as high as possible.
   • Land softly and immediately go into the next squat.
   • Perform for 30 seconds, rest for 30 seconds.
3. Exercise 2: Push-Ups
   • Start in a plank position with hands under shoulders.
   • Lower your body until your chest nearly touches the floor.
   • Push back up to the starting position.
   • Perform for 30 seconds, rest for 30 seconds.
4. Exercise 3: Burpees
   • From a standing position, drop into a squat and place your hands on the ground.
   • Kick your feet back into a plank position.
   • Perform a push-up, then jump your feet back to your hands.
   • Explode into a jump as you stand up.
   • Perform for 30 seconds, rest for 30 seconds.
5. Exercise 4: High Knees
   • Stand tall and run in place, bringing your knees as high as possible.
   • Maintain a fast pace.
   • Perform for 30 seconds, rest for 30 seconds.
6. Exercise 5: Plank
   • Start in a plank position with your forearms on the ground.
   • Keep your body straight from head to heels.
   • Hold for 30 seconds, rest for 30 seconds.
7. Cool-Down: 5 minutes of stretching.

Circuit Training

Benefits of Circuit Training

Circuit training combines resistance exercises with aerobic activities, providing a comprehensive workout that can be completed in a short time. The benefits include:

1. Full-Body Workout: Circuit training targets multiple muscle groups, ensuring a balanced workout .
2. Improved Strength and Endurance: This workout improves both muscular strength and cardiovascular endurance .
3. Calorie Burn: The combination of resistance and aerobic exercises maximizes calorie expenditure .
4. Versatility: Circuit training can be easily adapted to different fitness levels and goals.

How to Perform Circuit Training Exercises

Here is a 30-minute circuit training routine that can be done with minimal equipment:

1. Warm-Up: 5 minutes of dynamic stretching.
2. Station 1: Dumbbell Squats
   • Hold a dumbbell in each hand at shoulder height.
   • Lower into a squat, keeping your back straight and knees behind your toes.
   • Return to the starting position.
   • Perform for 1 minute.
3. Station 2: Bench Dips
   • Sit on the edge of a bench with your hands next to your hips.
   • Slide off the bench, supporting yourself with your arms.
   • Lower your body until your elbows are at a 90-degree angle.
   • Push back up to the starting position.
   • Perform for 1 minute.
4. Station 3: Jump Rope
   • Jump rope at a fast pace.
   • Maintain a steady rhythm.
   • Perform for 1 minute.
5. Station 4: Medicine Ball Slams
   • Hold a medicine ball overhead.
   • Slam the ball to the ground with as much force as possible.
   • Squat to pick up the ball and repeat.
   • Perform for 1 minute.
6. Station 5: Kettlebell Swings
   • Hold a kettlebell with both hands.
   • Swing the kettlebell between your legs, then thrust your hips forward to swing it up to shoulder height.
   • Let the kettlebell swing back down and repeat.
   • Perform for 1 minute.
7. Station 6: Mountain Climbers
   • Start in a plank position.
   • Bring one knee towards your chest, then switch legs rapidly.
   • Perform for 1 minute.
8. Cool-Down: 5 minutes of stretching.

Bodyweight-Only Workout

Benefits of Bodyweight Workouts

Bodyweight workouts are ideal for those who don’t have access to a gym or equipment. The benefits include:

1. No Equipment Needed: You can perform these exercises anywhere, anytime .
2. Functional Strength: Bodyweight exercises often mimic everyday movements, improving functional strength and mobility .
3. Scalability: These exercises can be easily modified to match any fitness level .
4. Injury Prevention: Bodyweight exercises typically have a lower risk of injury compared to lifting heavy weights .

How to Perform Bodyweight Exercises

Here is a 20-minute bodyweight-only workout:

1. Warm-Up: 5 minutes of light jogging or high knees.
2. Exercise 1: Bodyweight Squats
   • Stand with feet shoulder-width apart.
   • Lower your body as if sitting back into a chair.
   • Keep your chest up and knees behind your toes.
   • Return to the starting position.
   • Perform for 1 minute.
3. Exercise 2: Push-Ups
   • Start in a plank position.
   • Lower your body until your chest nearly touches the floor.
   • Push back up to the starting position.
   • Perform for 1 minute.
4. Exercise 3: Lunges
   • Stand with feet together.
   • Step forward with one leg and lower your body until both knees are at 90-degree angles.
   • Push back to the starting position and switch legs.
   • Perform for 1 minute.
5. Exercise 4: Plank
   • Start in a plank position on your forearms.
   • Keep your body straight from head to heels.
   • Hold for 1 minute.
6. Exercise 5: Bicycle Crunches
   • Lie on your back with hands behind your head.
   • Lift your knees to a 90-degree angle.
   • Alternate touching your elbows to the opposite knee in a cycling motion.
   • Perform for 1 minute.
7. Exercise 6: Burpees
   • From a standing position, drop into a squat and place your hands on the ground.
   • Kick your feet back into a plank position.
   • Perform a push-up, then jump your feet back to your hands.
   • Explode into a jump as you stand up.
   • Perform for 1 minute.
8. Cool-Down: 5 minutes of stretching.

Key Takeaways

15-Minute AMRAPs For Busy People – 15 Free Workouts For You to Try

Bibliography

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2. Weston, M., Wisløff, U. and Coombes, J.S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. British Journal of Sports Medicine, 48(16), pp.1227-1234.
3. Schoenfeld, B.J. and Aragon, A.A. (2017). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 14(1), pp.1-6.
4. Milanović, Z., Sporiš, G. and Weston, M. (2015). Effectiveness of high-intensity interval training (HIIT) and continuous endurance training for VO2max improvements: a systematic review and meta-analysis of controlled trials. Sports Medicine, 45(10), pp.1469-1481.
5. Garber, C.E., Blissmer, B., Deschenes, M.R., Franklin, B.A., Lamonte, M.J., Lee, I.M., Nieman, D.C. and Swain, D.P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), pp.1334-1359.