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Effective Workouts for Busy Schedules

Written By: Kaylie Ricks


In today's fast-paced world, finding time for exercise can be challenging. Between work, family, and other commitments, many people struggle to fit in regular workouts. However, staying active is essential for maintaining good health and fitness. The good news is that there are efficient workout options that can help you stay in shape without taking up too much of your time. In this blog post, we'll explore a few quick yet effective workout routines, including bodyweight exercises, circuit training, and high-intensity interval training (HIIT).


Bodyweight Exercises

Bodyweight exercises are a great option for those with busy schedules because they can be done anywhere without the need for equipment. These exercises use your own body weight as resistance, helping you build strength and improve endurance.


Here are a few effective bodyweight exercises you can incorporate into your routine:

  • Push-ups: Strengthen your chest, shoulders, and triceps. Start with your hands shoulder-width apart and keep your body in a straight line as you lower and raise yourself.

  • Squats: Target your lower body, including your quads, hamstrings, and glutes. Stand with your feet shoulder-width apart and lower your body as if you were sitting in a chair.

  • Lunges: Work your legs and glutes while also improving balance. Step forward with one leg and lower your body until your front knee forms a 90-degree angle.

  • Planks: Engage your core muscles while also working your shoulders and back. Hold a push-up position with your elbows bent and your forearms on the ground.


Circuit Training

Circuit training combines different exercises in a sequence, moving from one to another with little to no rest in between. This type of workout keeps your heart rate up and provides both cardiovascular and strength training benefits.


Here's an example of a simple circuit:

  • Jumping jacks: Perform for 30 seconds to warm up and get your heart rate up.

  • Push-ups: Complete 10 reps to target your upper body.

  • Bodyweight squats: Do 15 reps to work your lower body.

  • Mountain climbers: Perform for 30 seconds to engage your core and improve cardiovascular endurance.

Repeat the circuit 3-4 times with a 1-minute rest in between each round.


High-Intensity Interval Training (HIIT)

HIIT is a popular workout method that alternates between short bursts of intense exercise and brief periods of rest or low-intensity activity. These workouts are highly efficient and can be completed in as little as 15-20 minutes.


Here's a simple HIIT workout to try:

  • Warm-up: Start with a 5-minute dynamic warm-up, including light jogging and stretching.

  • Interval 1: 20 seconds of sprinting or jumping jacks followed by 10 seconds of rest.

  • Interval 2: 20 seconds of burpees followed by 10 seconds of rest.

  • Interval 3: 20 seconds of high knees followed by 10 seconds of rest.

  • Interval 4: 20 seconds of jump squats followed by 10 seconds of rest.


Repeat the intervals for a total of 4-6 rounds, followed by a 5-minute cool-down.


By incorporating these effective workouts into your routine, you can maintain your fitness levels even with a busy schedule. Remember to prioritize consistency and listen to your body to avoid overtraining. If you have any medical concerns, be sure to consult with a healthcare professional before starting a new exercise program. Stay fit, stay healthy, and make time for yourself even in the midst of a busy lifestyle! Don't forget we have several group fitness classes at our gym should you need an accountability partner!

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