Best Workouts for Busy People: No Gym, No Problem

Staying fit can feel more like a task than a lifestyle. Whether you are in a sedentary life or an active one during your 9-to-5, which usually lasts from 10 am to 10 pm, when you come back to your home sweet home, you often feel disheartened, exhausted, and fatigued, to the point of not even having a decent meal, let alone stepping out. Amid all the commuting, back-to-back calls, managing the household, and other pains of adulting, you seem to lose your motivation to embrace and work towards a fitter lifestyle. But you don’t really need expensive gym memberships or fancy equipment to stay in shape. All you need is a plan that works with your schedule and not against it.

Let us see how we can make your busy day more productive by adding a fitness slot in your daily calendar.

Busy Yet Fit

Do you know what is the most misunderstood part of workouts? The school of thoughts that ask you to dedicate 1 or 2 hours daily in order to get results! That is not at all true. All you need in 30 minutes, willpower and discipline to show up consistently every day for those 30 minutes. This can do wonders

Short and smart workouts can give you more benefits than no workout at all if you end up chasing the hour-long ones and give up on them. So if you are busy, do not aim for perfect but for possible.

Best Workouts for Busy People at Home

For all the busy people still reading, if you are here, that means you really want to know how to make the most of the little time you are left with during your day. Here are some of the best workouts for busy people to do at home. These require no equipment or a huge space. Your living room is good enough.

1. Squats

To target glutes and thighs, they are great if you start with 3 sets of 15 reps each. You can do these while you wait for your coffee to brew.

2. Push-Ups

These will target your upper body like chest, shoulder, triceps and core. If a full push-up feels a bit tough, you can start with knee push-ups. Do 2 or 3 sets of 10 reps each.

3. Plank

This will engage your core, shoulders and back. Start with 30 seconds while you wait for your YouTube video to load after ads. Don’t skip ads, plank through them!

4. Jumping Jacks

This is a full-body cardio, but if you are a heavy chest person, go a little light on these and do 3 sets for 30 seconds each. Rest in between whenever you feel it is straining your back, but do not give up.

5. Chair Dips

To target your triceps and shoulders, all you need is a sturdy chair. 3 sets of 10 reps can get those arms in shape soon.

These 5 exercises can form a 15 to 20 minute circuit, and you can do this right before your breakfast. Easy, effective and efficient workout comes easily.

Quick Workouts for Busy People

You think you have no time at all for a full session? No worries. You can squeeze the workout into your day as you go. These two super quick workouts take less than 10 minutes each and can fit into your schedule easily.

10-minute fat burner workout:

• 1 minute of jumping jacks
• Take a break of 30 seconds
• 1 minute of push-ups
• 1 minute of squats
• Take a break of 30 seconds
• 1 minute of mountain climbers
• Take a break of 30 seconds
• 1 minute of plank.
• Repeat this circuit one more time!

This circuit targets your strength training and cardio while elevating your metabolism throughout the day.

8-minute morning stretch (each exercise for a minute)

• Cat and cow
• Downward dog
• Low lunge on each side for 1 minute
• Forward fold
• Child pose
• Shoulder rolls
• Neck stretch

This gently helps release tension from your body and relaxes your muscles. Now you are ready to take on the day ahead.

Bodyweight Workouts for Busy People

Bodyweight workouts for busy people are a blessing in disguise if you know how to crack them. They can be done anywhere, need no equipment and no matter which fitness level you are on, you can make the most of it.

You can try this 15-minute bodyweight workout, which is beginner-friendly too:

• 15 jump squats
• 10 push-ups
• 20 mountain climbers
• 15 sit-ups
• 15 crunches
• 30-second plank
• 15 jumping jacks
• 15 kettlebell swings with a filled bottle of water

This circuit will hit all the major muscle groups and also give your heart a healthy push. As this gets easier for you, you can add more levels by including burpees or jump lunges.

How to Fit Workouts in a Busy Schedule

If time is your enemy, planning is your best friend. Here are some practical tips to get moving if you are serious about your fitness.

• Take walks after lunch breaks, even if for 5 minutes.
• Block 15 minutes each day in your calendar for a meeting with yourself
• Use mini workouts instead of overwhelming yourself with hour-long ones
• Workout while you watch your favourite show.

Read Also: How to Build a Workout Routine for Your Fitness Goals

Takeaway

Being busy need not push you away from your fitness goals. With a little flexibility and a lot of determination, you can become a much more healthier version of yourself. So get your bottles & shakers ready because the journey from kettlebell swinging with filled up bottles to deadlifting with a lifting strap requires you to follow the road of determination. With a no-excuse attitude, all you Ziddis can make fitness a lifestyle, not just a habit!