5 Quick Workouts for Busy People
Life is busy, and only getting busier.
Between work, family, and social obligations, it’s hard for most people to find time to focus on their health and wellness goals. However, you don’t need to commit to hours-long workouts to see results!
The CDC recommends 150 minutes of exercise per week to maintain your health and weight, but how you allocate those minutes is entirely up to you.
When it comes to your health, the most important thing is consistency, not intensity. If you can commit to short, but intentional and consistent movement each day, you will get closer to your goal weight without spending hours in the gym.
Yes, even short spurts of exercise will improve your energy, strengthen your immune system, and improve your mood. There’s a lot you can accomplish in just a few minutes.
Today, we are here to give you inspiration, including a quick 10-minute full-body circuit, a strength routine you can do at your desk, a power walk to get the blood flowing, a HIIT routine you can crush in under 20 minutes, or a mobility-focused circuit to calm you and increase your flexibility.
Taking just a few minutes out of your day to focus on your health will quickly build up, leaving you with lasting results, no fancy equipment or gym membership needed.
1. The 10-Minute Full-Body Circuit
A well-rounded workout includes a bit of both strength training and cardio to build muscle and get your heart rate up. What people don’t realize is that you really don’t need any equipment or even much space to accomplish these goals.
This workout combines strength and cardio moves that you can do in your living room or even your backyard.
How to do it
Do each move for 45 seconds, taking 15-second breaks in between. Repeat the whole routine twice and you’re done!
The moves:
Squats
Push-ups
Jumping jacks
Mountain climbers
Plank hold
Why it works:
These strength moves are designed to work all of your major muscle groups for better calorie burn and post-workout metabolic lift, plus some cardio moves that will elevate your heart rate quickly.
It’s an ideal workout for those on GLP-1s who are trying to build or maintain lean muscle.
2. The Desk Break Reset
On those busy days when you can barely leave your desk, these few moves can be done at home or in the privacy of your cubicle, for a quick, low-impact, mid-day reset that boosts your energy and focus to power through the mid-afternoon slump.
How to do it
Set a timer and do the whole routine twice if you have time!
The moves:
1-minute marching in place
10–15 chair squats
10 wall or desk push-ups
30-second stretch
Why it works:
Working at a desk all day can take a toll on your body, and this quick routine helps to reduce stiffness, increase blood flow, support blood sugar balance, and even boost focus.
3. The 15-Minute Power Walk
Combining movement and fresh air is the ultimate power move. Walking gets your blood flowing and heart rate elevated, and spending time outside in the sunshine boosts your mood and focus.
We love using our lunch hour for a quick breath of fresh air, or add a quick walk to your morning or evening routine.
How to do it
Lace up your shoes, pop in your headphones with your favorite playlist or podcast, and head outside!
The moves:
Warm up 2 min
Alternate 1 min brisk / 30 sec moderate pace for 10 min
Cool down 3 min
Why it works:
Walking supports your cardiovascular health, burns calories, supports digestion, regulates your blood sugar, and boosts your mood. This routine can help you manage stress and give you some extra energy.
4. The Tabata Blast
High-intensity interval training (HIIT) provides maximum impact in minimal time. In this routine, you focus on short bursts of intense energy output, maximizing your calorie burn in under 10 minutes.
How to do it
You’ll need some stable shoes and comfortable clothing you can run and jump in, and a soft surface underneath you, like a rug, carpet, or yoga mat.
Pick an exercise and cycle through 20 seconds of work and 10 seconds of rest, for a total of 4 minutes per round. Pick your next exercise and repeat.
The moves (choose your favorites):
Jumping jacks
Speed squats
Burpees
Mountain climbers
Why it works:
Short bursts of effort raise your heart rate quickly, improving your metabolic efficiency long after the workout ends.
5. The Morning Mobility Flow
Mobility work is an important and underrated form of exercise that helps to loosen up tight muscles, improve flexibility, and support joint health. Doing this flow in the morning and evening can also help you reduce stress and relax.
How to do it
Put on some comfortable clothes and find a soft surface like a rug or yoga mat, and flow through each move for about 45 seconds to a minute before moving on to the next.
The moves:
Cat-cow
Downward dog while pedaling your legs for an extra stretch
Lunge twist
Shoulder rolls
Forward fold
Why it works:
Slowing down and tending to your body sets a positive tone for your day in the morning or helps you relax and wind down in the evening. It’s a great idea to incorporate this into your strength and cardio routine.
Tips for Success
Consistency is the most important thing when it comes to exercise, because even small efforts done every day will get you closer to your goal and can be most sustainable long term.
Here are some ideas to help you stay more consistent:
Schedule your workout like an appointment.
Make it convenient. Keep sneakers by your desk or a mat nearby for quick sessions.
Focus on consistency over perfection. 5–10 minutes daily is enough to build a habit.
Pair with your medication or nutrition plan: Movement enhances the benefits of GLP-1s and supports long-term results.
Track your wins! Small progress adds up; celebrate each step.
Conclusion
You don’t have to spend all your free time in the gym to get fit or reach your goals. Just 5-15 minutes per day is enough to build a habit and improve your overall health.
Instead of falling victim to the all-or-nothing mindset, just start with something small and manageable and build on it over time. The point is not to do it “perfectly,” but rather just to do it well and do it consistently to see real results.
Start small by picking one workout you can try today.
