A man doing lunges at home.
Sports / Orthopedic

Best Quick Workouts When You Are Short on Time

Sep 26 2022

Staying active and scheduling exercise as part of your regular routine helps support a healthy lifestyle. The benefits of regular exercise range from improved heart health to easier weight management as well as boosted mental status.

Experts suggest shooting for 150 minutes of exercise every week, but sometimes you may not be able to fit a full-hour workout into your schedule. However, that doesn’t mean you need to skip it altogether.

Even just 10 minutes of exercise a day can help you increase your activity level and stay motivated.

Wondering how to make time for exercise with a busy schedule?

To help you get started, we’ve rounded up some of the best quick workouts. Use them whenever you’re short on time or just looking for a quick workout routine for something different to add to your repertoire.

Quick HIIT workouts

HIIT (high-intensity interval training) routines are more than quick workouts at home to lose weight. HIIT routines are very flexible because they are made of short, intense bursts of exercise alternated with lower intensity recovery periods. They typically last 10 to 30 minutes and are linked with a variety of health benefits. In many cases, quick HIIT workouts burn more calories in less time compared to traditional workouts. They also may boost your metabolism, lower blood pressure and increase fat loss.

The activity can vary from bodyweight exercises like lunges, planks and squats to walk/sprints, biking and jumping rope. For example, you might sprint for 30 seconds before walking at a slower, more moderate pace for a few minutes and then sprinting again.

AMRAP quick workout routines

Like HIIT, this exercise option lets you get a fast, quick full-body workout anywhere. However, AMRAP (as many rounds as possible) is time-based. You’ll fit as many reps or rounds as possible into the time you allot.

You set the amount of time you’ll spend doing the moves you choose. Then, work out at a relatively high intensity level with minimal rest breaks, only resting when you need it. You can even make it into a competition by comparing the number of rounds and reps you’re able to fit into your workout today versus other days. Ideally, choose moves that combine for a full-body workout.

Weightlifting quick effective workouts

Weightlifting gives you many benefits in minimal time. In just 30 minutes, you can get your heart rate up, start increasing bone density, boost strength and even elevate your mood. Weightlifting routines are quick and effective workouts. You don’t have to opt for the heaviest weights. Even lighter weights can yield benefits.

For example, you might do three to five reps of each move, resting for 30 to 60 seconds before moving on to the next one. One move to consider adding to your routine is the deadlift. To do it, start by bending at your knees and hips, with the weight on the floor. Then, grab your weight, holding it with your hands shoulder-width with an overhand grip. Keep your back straight as you pull your torso up and back, thrusting your hips forward and standing up with the weight. Keep it close to your body as you lower it back down.

Quick ab workouts

You can’t spot-target fat loss. But quick ab workouts are an effective way to build your core strength. That, in turn, helps support your back.

The good news is that you’re almost constantly working your core while you’re weightlifting and doing other exercises. But if you want to target your core, all you need is five to 10 minutes. Choose your ab exercises and perform them at high intensity. Do as many repetitions as you can do before resting for 30 to 60 seconds and moving on to the next move.

A few to consider include:

  • Knee-in crunches
  • Flutter kicks
  • Bicycle crunches
  • Glute bridges

Quick workouts to improve your health don’t have to be overly hard or boring. Figuring out how to fit exercise into your daily routine will be well worth the effort. Even if you only have five to 10 minutes, you can enjoy the benefits of regular exercise.

Before starting any new exercise routines, first consult with your primary care provider. They will be able to provide guidance on what is safe for you to do based on your own personal medical history.

Also, if you get injured while exercising, we are here to help. Learn about the sports medicine services we offer at Mercy Health.

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