Between juggling work, family, and social commitments, it’s easy to let fitness fall by the wayside. But with quick workouts, you can easily incorporate exercise into your busy schedule and reap the many benefits. Here are a few tips for squeezing in a quick workout:
1. High-Intensity Interval Training (HIIT)
HIIT is the darling of the fitness world, and for good reason. These workouts are designed to be short, intense, and incredibly effective. They involve alternating between periods of high-intensity exercise and short rest periods. The best part? You can complete a HIIT workout in as little as 20 minutes!
Try this: Start with a 5-minute warm-up. Then, do 30 seconds of high-intensity exercises like burpees, jumping jacks, or high knees, followed by 30 seconds of rest. Repeat this cycle for 15 minutes, then cool down for 5 minutes. You’ll be amazed at how much you can sweat in such a short time!
2. Tabata training
Tabata is a form of HIIT that involves 20 seconds of maximum effort, followed by 10 seconds of rest, repeated eight times for a total of four minutes. It’s a quick, efficient way to get your heart rate up and burn calories.
Try this: Choose an exercise like squats, push-ups, or mountain climbers. Perform the exercise at maximum effort for 20 seconds, rest for 10 seconds, and repeat eight times. You can do a single Tabata round or stack several together for a longer workout.
3. Circuit training
Circuit training involves performing a series of exercises in quick succession, with little to no rest in between. It’s a great way to work multiple muscle groups at once and keep your workout interesting.
Try this: Choose 5-6 exercises that target different muscle groups, such as lunges, push-ups, planks, and jumping jacks. Perform each exercise for 30 seconds, moving quickly from one to the next. Rest for 1 minute after completing the circuit, then repeat 2-3 times.
4. Yoga flows
Yoga isn’t just about relaxation—it can also be a great workout! By flowing quickly between poses, you can increase your heart rate and build strength.
Try this: Start with a Sun Salutation sequence, moving quickly between poses like Mountain, Forward Fold, Plank, and Downward Dog. Repeat the sequence several times, focusing on your breath and moving with intention. Even a quick 15-minute flow can leave you feeling refreshed and energized.
5. Walking meetings
Turn your meetings into workouts by taking them on the go. Walking meetings are a great way to get some exercise while still being productive. Plus, the fresh air and movement can boost your creativity and problem-solving skills.
Try this: Instead of sitting down for your next one-on-one meeting, suggest a walk around the block or in a nearby park. If you’re working remotely, take your phone meeting outside and walk while you talk.
Remember, the key to staying fit is consistency, even if you only have 15 minutes a day for a quick workout. Every little bit counts, and these efficient workouts can make a big difference in your overall health and well-being.