15 Simple Workouts to Fit Into a Busy Schedule

1. Quick HIIT Session

• Duration: 10–15 minutes
• What to do: Alternate between 20 seconds of intense activity (e.g., jumping jacks, high knees) and 10 seconds of rest. Repeat for a full-body workout that burns fat and builds endurance in minimal time.

2. Bodyweight Squats

• Duration: 5–10 minutes
• What to do: Perform 3 sets of 15–20 squats. Squats engage the legs, glutes, and core, and they can be done anywhere.

3. Push-Ups

• Duration: 5–10 minutes
• What to do: Do 3 sets of 10–15 push-ups. Adjust the difficulty with knee push-ups or incline push-ups if needed.

4. Plank Holds

• Duration: 3–5 minutes
• What to do: Hold a plank for 30 seconds, then rest for 30 seconds. Repeat for 3–5 sets to target the core.

5. Jumping Jacks

• Duration: 5 minutes
• What to do: Perform as many jumping jacks as you can for 1-minute intervals, followed by 30 seconds of rest. Great for cardio.

6. Walking Lunges

• Duration: 5–10 minutes
• What to do: Do 2–3 sets of 15–20 walking lunges per leg to target legs and glutes.

7. Mountain Climbers

• Duration: 5–10 minutes
• What to do: Perform as many mountain climbers as you can for 30 seconds, then rest. Repeat for 3–4 sets to work your core and arms.

8. Burpees

• Duration: 10 minutes
• What to do: Perform 10–15 burpees in a row, followed by 30 seconds of rest. Repeat for 3–4 sets for a full-body workout.

9. Chair Dips

• Duration: 5 minutes
• What to do: Using a sturdy chair, perform 3 sets of 10–15 dips to work the triceps.

10. Jump Rope

• Duration: 5–10 minutes
• What to do: Jump rope for intervals, such as 1-minute jumping followed by 30 seconds of rest. Great for cardio and coordination.

11. Bicycle Crunches

• Duration: 5–10 minutes
• What to do: Perform 3 sets of 15–20 bicycle crunches to target your obliques and core.

12. Wall Sits

• Duration: 3–5 minutes
• What to do: Hold a wall sit for 30–60 seconds. Repeat 3–4 times to target the legs and improve endurance.

13. Step-Ups

• Duration: 5–10 minutes
• What to do: Find a step or platform, and perform step-ups for 2–3 sets of 15–20 reps on each leg.

14. High Knees

• Duration: 5 minutes
• What to do: Jog in place while bringing your knees up to your chest as high as possible for 1-minute intervals. This is a great cardio booster.

15. Shadow Boxing

• Duration: 5–10 minutes
• What to do: Throw punches into the air in quick succession for 1–2 minutes, focusing on footwork and speed. Repeat for 3–4 sets to engage your upper body.