12 Quick & Effective Workouts for Busy People

We all know exercise is good for us, but the majority of us still struggle to keep up with a regular workout routine when the going gets busy.

4 min read

Fitness Programs

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We all know exercise is good for us, but the majority of us still struggle to keep up with a regular workout routine when the going gets busy. We’ve all had those weeks where we’re working long hours, with kids and significant others to take care of, and the gym sounds way too far away.

But it’s at the times we’re most busy that exercise becomes even more important. Not only because you want to consistently work towards your fitness goals, but because even 5 to 10 minutes of exercise can completely brighten your attitude, mindset, and overall well-being.

Plus, you have to take care of yourself before taking care of others, so exercising - even in small amounts - is good for you, your kids, your significant other, and even your boss! So, what are you waiting for? Check out the quick and effective workouts below that range from relaxation and stretch vibes to all-out heart-pumping HIIT.


1. Stretching Exercises to Relieve Tightness & Tension - 5 Minutes

This 5-minute stretching routine is a great way to give your muscles a little love. Whether you are cooling down from a workout or just in the mood for a good stretch, follow along with this gentle, feel-good stretch to relieve tightness and tension in your entire body.


2. Workout to Target Abs & Obliques - 5 Minutes

Target your abs and build core strength with this quick core series is packed with beginner exercises to target your abs and obliques. Follow along and do your best with each exercise, throughout the workout you’ll find tips for good form and how to modify exercises if needed!


3. No Equipment Full Body HIIT Workout for Beginners - 5 Minutes

Only have a few minutes to spare, but in the mood for a great workout? Give this quick 5-minute HIIT workout a go! It includes a variety of low impact exercises to target your entire body and get you working up a sweat in no time at all.


4. Mobility Routine to Warm Up Your Body - 5 Minutes

Wake up and move with this quick 5-minute mobility series that will set the tone for your day. This 5-minute session includes light movements to warm up your body, and dynamic stretches to increase your range of motion, and stretch out the little tweaks and snags to help you move better throughout the day!


5. Study Break Workout - 5 Minutes

Just a small break from your studies or work can help refresh mental focus, improve circulation, and relieve tight muscles and improve posture from long hours spent sitting at a desk. Give this quick 5-minute routine a go, you’ll find yourself feeling lighter and fresher for it!


6. Posture Exercises to Improve Posture - 5 Minutes

If you struggle to maintain good posture throughout the day - you’re not alone. This 5-minute posture class is all you need for strengthening your postural muscles, as well as giving tight and tender muscles relief. Good posture here we come!


7. HIIT Cycle Bike Workout - 10 Minutes

Trying to squeeze a cycle ride into your busy day, but don’t have time for a full workout? This quick 10-minute cycle bike HIIT is a great way to make the most of your time. Follow along as you push your body to the limit all in just 10 minutes.


8. Rowing Pyramid Intervals - 10 Minutes

Get a quick 10-minute sweat in at home with this 10-minute rowing pyramid intervals workout. This workout is great when you want to make an impact but are pressed for time. No excuses! Work from 1-minute intervals all the way down to 15 seconds of all-out sprints for a serious burn.


9. Essential Full Body Stretch - 10 Minutes

Whether you’ve been killing your workouts or you’ve had a busy week stuck sitting at your desk this essential full body stretch will do your body some good! Give your back, chest, shoulders, hamstrings, and hip flexors some loving care with this gentle stretch that will leave your body feeling fresh.


10. Row-N-Ride® Interval Training - 10 Minutes

Where are our Row-N-Ride® at? Follow along at home for 10 sweaty minutes of HIIT interval training to increase calorie burn and burn fat! You can use this workout in your regular weekly routine to increase your cardiovascular strength and fitness level.


11. Upper Body Mini Stepper Workout with Resistance Bands - 10 Minutes

If you have a mini stepper at home, this 10-minute upper body and cardio workout puts your entire body to work with highly challenging moves to target your back, biceps, triceps, and shoulders all while stepping on your mini stepper machine!


12. Jump Rope Workout for Beginners - 10 Minutes

Brush the dust off your jump rope and get jumping with this fun 10-minute jump rope workout for beginners. This workout is a great way to fit some quick fitness back into your day and work your way up to jump roping for longer periods of time. Give it a try!

I hope you enjoy this wide variety of quick workout routines you can rely on when you’re extra busy and in need of a quick way to move. Even though it can be challenging to get moving when you’re busy, you’ll never regret adding some exercise into your day!



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S. Locko

Love my Sunny portable elliptical exerciser.

Elizabeth Wylie

This is such great information! At 86 I feel safe with your equipment and workout information! Congratulations!