For all the busy bees out there who want to stay fit but find the time and energy to exercise limited, we have just the solution for you! Here’s a list of the best home workouts that will help you stay active without taking an excessive amount of time out of your busy schedule. Get ready to find out about the top five home workouts for busy individuals!
1. Get Fit Anywhere with These Time-Saving Home Workouts
It’s hard to find the time to head to the gym, especially when you’re already busy with work or other commitments. But that doesn’t mean you can’t stay in shape! With these time-saving home workouts, you’ll be able to get fit anywhere, even when you’re short on time.
No Equipment Necessary! The great thing about these workouts is that you don’t need any equipment. You just need to use your own body weight to burn fat and build muscle. Some of the most effective no-equipment exercises include:
- Jump squats
By combining different moves and intensifying your workouts with high-intensity interval training, you’ll be able to maximize your gains and get in shape quickly.
Fit in Your Workouts Anywhere Finding time to get in your workouts can be difficult, especially when you’re on the go. But with these simple home workouts, you can easily fit them into your busy schedule. All you need is around 10-20 minutes.
For example, if you are catching a flight you can try the following: 2 minutes of high knees, 45 seconds of jumping jacks, 45 seconds of squat jumps, 45 seconds of plank and 45 seconds of mountain climbers. Repeat three times and you’re done!
These effective home workouts are the perfect way to stay in shape and save time, so give them a try and see the results for yourself!
2. Squeeze in a Quick Workout Even When Your Schedule is Packed
When life is busy, it can be difficult to find the time to squeeze in a workout. But with a bit of creativity, it’s possible to fit in a workout without disrupting your daily schedule.
Go for a Walk or Run at Lunchtime
Swapping your desk lunch break for a walk or run is a great way to fit in a workout. You can try changing up your routine by running sprints or walking up and down stairs for an interval session. Bonus: the fresh air will invigorate you and help you stay focused for the rest of the day.
Squeeze In Workouts During TV Commercial Breaks
Put those TV commercial breaks to good use – time yourself during the break then do each of the following exercises for the duration of each commercial in your next TV show:
- 20 jumping jacks
- 10 push-ups
- 20 sit-ups
- 20 squats
- 15 second plank
Turn Chores into a Workout
Chores can be a great way to get the heart rate going while you’re tackling life’s mundane tasks. Some ideas to try: mowing the lawn? Try doing a few push-ups every lap or two. Vacuuming? Throw in squats and skips. You’ll have a clean house and a good workout done in no time.
3. 5 Home Workouts to Keep You Fit Without Wasting Time
Staying fit doesn’t have to take up a lot of your time. We have all heard the claim that it takes 30 minutes of exercise daily to stay healthy and fit. But if you’re pressed for time or not keen on going to the gym, home workouts can help. Here are 5 hacks that you can tackle right at home:
1. Jumping Jacks
Jump with your arms and legs outstretched simultaneously and return to your neutral position in one swift jump. This gets your heart rate up without leaving the comfort of your own living space. Jumping jacks are great as a warm up exercise and will help you sweat your way into the desired shape.
2. High Knees
Raise your knees so that they’re at hip level and alternate between legs as you run in place. This can be done at different levels of intensity to work different muscle groups and tone your entire body. High knees will help get your heart rate and energy up.
Push-ups have been around for centuries and remain one of the best ways to tone the arms and chest. A great way to start with push-ups is to use a Swiss ball, simply place your hands on the ball and start pushing. You’ll be able to control how much you push and gradually increase your level of intensity.
This is a great exercise for the lower body. Start by placing your feet shoulder-width apart and lower yourself as if sitting in an invisible chair. At the bottom, make sure your thighs are parallel to the floor and slowly return to your initial standing position.
Lie on your back and bend your legs at a 90 degree angle for more stability. Take a deep breath and slowly raise your torso up while exhaling. Make sure you keep your chin tucked into your chest for the full range of motion. Repeat and count till 20. Sit-ups will strengthen your core and burn uncomfortable belly fat fast.
4. Get Moving Even When You Only Have Minutes to Spare
Is your schedule so packed that you rarely find the time for a workout? Don’t worry—you can still squeeze in some exercise, even in those precious few minutes. Here are 4 ways to get moving even when you’re short on time.
1. Maximise the Mid-Day Break
If you’re lucky enough to have a lunch break during your workday, make sure you use it to your advantage. You don’t need to head to the gym, try doing a fitness routine in your office or outside, including simple exercises such as squats, lunges, planks, push-ups and crunches. Track your progress with fitness apps that can help you get into a consistent habit and monitor your improvements.
2. Reach for Resistance Bands
Resistance bands are easy to get, store, and use to get a quick and effective full-body workout. They come in different sizes and levels of resistance, which can help you get the best out of your session in no time. You can use them for a range of exercises such as arm and shoulder strengthening, lateral shoulder raises, biceps curls, and triceps kickbacks.
3. Use the Power of Tabata
Tabata is simple yet a powerful workout methodology which gives you maximum results in minimal time. It doesn’t require any special equipment and can be used to strengthen and build different muscle groups. It consists of 20 seconds of high-intensity exercise followed by 10 seconds of rest. For example, you can do 10 sets of:
- Burpees —> 20 seconds high- intensity/ 10 seconds rest
- Jump squats —> 20 seconds high- intensity/ 10 seconds rest
- Mountain climbers —> 20 seconds high- intensity/ 10 seconds rest
- Plank jacks —> 20 seconds high- intensity/ 10 seconds rest
4. Squeeze and Stretch
If you’re really pushed for time, try doing a few simple stretches. Stretching your body and doing simple movements helps prevent tightness and keeps your body flexible. Try calf stretches, ankle rolls, chest and shoulder stretches, and standing arm circles.
It can be tough to make time for your workouts when your days are full and you’re always on the go. But with the right home workouts, those busy days are no excuse. So why wait? Take the time to focus on your exercise routine and experience the physical and mental health benefits every day!