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5 Quick But Effective Workouts for Busy People

5 Quick But Effective Workouts for Busy People

5 Quick But Effective Workouts for Busy People


You know how it goes: you want to hit the gym but barely have enough time in a day. Maybe you squeeze in a few minutes of exercise at home in between work or taking care of the kids. However, it’s the consistency to do it that seems so hard to reach.

Before you know it, weeks and months have passed since you failed to keep your fitness resolution.  


5 Quick But Effective Workouts For People On The Go

If you spend half of your day working, eight hours sleeping, and a couple of hours commuting, you will most likely end up spending your spare hours unwinding or taking care of your household.

Even though time often feels like a luxury that’s hard to come by, know that you can still achieve your fitness goals! 

Check out these five workout routines you can squeeze into your full schedule:

1. HIIT for 10 minutes. High-intensity Interval Training sounds like the last thing you can do in between your many tasks and errands. But did you know you can get your sweat on with HIIT for just ten minutes?

Warm up with half a minute of jumping jacks and overhead squats and do each of the following for 50 seconds:

    • Squat Jumps
    • Burpees
    • Mountain Climbers
    • Lateral Shuffle

    2. 5-Minute Strength Routine. This short strength routine will engage both the upper and lower body. You don’t need any equipment to perform this routine.

    Allot 1 minute to do the following movements:

      • Sumo Lunges
      • Squats
      • Jumping Jacks
      • Plank

    Then, finish off doing each of these moves for 30 seconds:

      • Left-side Plank
      • Right-side Plank
    3. 15-Minute Whole-Body Vibration Training (WBVT).  This fitness technology works by sending vibration signals to the muscles, body tissues, and tendons. The vibrations induce contractions that promote muscle strength, fat loss, coordination, and balance.

    Whole-body vibration training is made possible through Power Plate machines. Get a Personal Power Plate that you can use while standing, squatting, leaning, or lifting weights.

    The best thing about power plates? It produces such a high-intensity workout that its recommended use is between 3-4 days a week, making it the ideal exercise tool for people on the go!

    4. 4-Minute Cardio.  You only need four minutes to do a swift but satisfying cardio routine.

    Get your heart rate up through the following movements:
      • 20-second Jumping Jacks
      • 10-second Rest
      • 20-second Burpees
      • 10-second Rest
      • 20-second Skater Hops
      • 10-second Rest
      • 20-second Jump Squats
      • 10-second Rest
    Rest is essential for avoiding exercise-induced weariness. Make sure you perform each movement and pause for the appropriate amount of time.

    5. 10-Minute Glute Workout.  Your three gluteal muscles are your toughest, most stable muscles. However, a sedentary lifestyle can damage your glutes greatly. Don’t let this happen by doing a 10-minute glute workout!
    Perform the following movements for 40 seconds each, putting out maximum effort the entire time. Make sure to rest for 20 seconds between each movement:
        • Sumo Squats
        • Curtsy Lunges
        • Squat Jumps
        • Glute Bridges
        • Kettlebell Swing

    The Best Times to Exercise When You’re Busy

    The workout routines for busy people don’t even take half an hour. However, it is also just as important to know when you can squeeze them amid your flurry of activities. 

    Check out the best times to exercise when you have a full day:

    • After you get out of bed.  Your muscles will feel tight after hours of sleep. Start slowly by stretching your neck, arms, back, and legs.  An energizing routine right after you wake up will do wonders for the rest of your day. 
    • During work breaks. Most people get one hour of break at work. Why not allot a few minutes of your break time to get your heart rate up? If you have the Power Plate, you can do a whole-body workout in just 15 minutes! 
    • After work.  Release the extra energy that you have after a whole day’s work. Exercising for a few minutes after work will help ease the tension in your body. 
    • While catching up on your shows.  Watch your favorite shows while working out! You can do multiple routines while finishing one episode.

    Make the most of your workout time even amidst a packed schedule. Do these quick but effective routines specially designed for busy people.   
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