The Best Workouts for the Busy Person

Life can get hectic, but that doesn’t mean your fitness goals have to take a backseat. With the right approach, even the busiest individuals can stay active and maintain their health. The key is to prioritize efficiency and focus on exercises that deliver maximum results in minimal time. Here’s a guide to the best workouts for a packed schedule.

1. High-Intensity Interval Training (HIIT)

Why It Works: HIIT alternates between short bursts of intense effort and brief recovery periods, delivering a powerful workout in 20–30 minutes. It’s ideal for burning calories, improving endurance, and building strength simultaneously.

Sample HIIT Routine (20 minutes):

30 seconds: Jump squats
30 seconds: Rest
30 seconds: Push-ups
30 seconds: Rest
30 seconds: Burpees
30 seconds: Rest

Repeat for 4–5 rounds.

2. Circuit Training

Why It Works: Circuit training combines strength and cardio exercises with minimal rest between sets, keeping your heart rate up while working multiple muscle groups.

Sample Circuit (30 minutes):

Dumbbell squats – 10 reps
Push-ups – 10 reps
Kettlebell swings – 10 reps
Plank hold – 30 seconds

Complete as many rounds as possible (AMRAP) in 20–30 minutes.

3. Bodyweight Workouts

Why It Works: No equipment? No problem! Bodyweight exercises can be done anywhere and are perfect for building strength and improving mobility.

Quick Bodyweight Routine (15 minutes):

Lunges – 12 reps per leg
Push-ups – 10 reps
Mountain climbers – 20 seconds
Side planks – 20 seconds per side

Repeat 2–3 rounds.

4. Tabata Training

Why It Works: Tabata is a type of HIIT that lasts just 4 minutes per exercise. You work hard for 20 seconds, rest for 10, and repeat for 8 rounds.

Sample Tabata (8 minutes):

Round 1: Jumping jacks
Round 2: Dumbbell thrusters

Short but effective!

5. Strength Training Splits

Why It Works: Busy schedules don’t mean you have to skip strength training. Split your workouts to focus on different muscle groups on different days, keeping sessions short.

Example Split Routine (20–30 minutes):

Day 1: Upper body (e.g., bench press, rows, overhead press)
Day 2: Lower body (e.g., squats, lunges, deadlifts)
Day 3: Core (e.g., planks, Russian twists, leg raises)

6. Active Commuting

Why It Works: Turn your daily commute into a workout. Walk, bike, or jog to work if possible, or park farther away to fit in extra steps.

Tip: Carry a light backpack with essentials for convenience.

7. Micro Workouts

Why It Works: Can’t commit to a long session? Break your workouts into 5–10 minute chunks throughout the day. These micro workouts add up and keep you moving.

Examples:

Morning: 10 push-ups and 10 squats
Lunch break: 10-minute brisk walk
Evening: Plank holds and stretching

8. Yoga or Mobility Workouts

Why It Works: Yoga and mobility exercises can relieve stress, improve flexibility, and strengthen your core—all in as little as 15–20 minutes.

Quick Yoga Flow:

Downward Dog to Plank – 5 reps
Warrior Pose – 10 seconds per side
Child’s Pose – 30 seconds

9. Weekend Warrior Workouts

Why It Works: If weekdays are chaotic, maximize your time on weekends with longer sessions or group classes that cover strength, cardio, and flexibility.

Tip: Treat your weekend workouts like appointments to ensure consistency.

10. Incorporate Functional Fitness

Why It Works: Functional exercises mimic everyday movements, improving strength and coordination while saving time.