10 Quick Workouts for Busy People

Finding time to exercise in a packed schedule can be challenging, but short, effective workouts can keep you fit and energized. Here are ten quick, no-equipment workouts you can do at home, in the office, or even while traveling.

1. Jumping Jacks (2 Minutes)

A classic full-body exercise to get your heart rate up.

• Stand tall with your feet together and arms by your sides.

• Jump your feet out while raising your arms overhead, then return to the starting position.

• Perform continuously for 2 minutes or break it into 30-second intervals.

2. High Knees (1 Minute)

A great cardio move to activate your core and legs.

• Stand in place and jog, bringing your knees up to hip level.

• Swing your arms for momentum and maintain a brisk pace.

3. Push-Ups (1 Minute)

Strengthen your chest, shoulders, and arms.

• Start in a plank position with your hands shoulder-width apart.

• Lower your chest toward the floor, keeping your back straight, then push back up.

• Modify by dropping your knees to the floor if needed.

4. Bodyweight Squats (2 Minutes)

Work your quads, glutes, and hamstrings.

• Stand with your feet shoulder-width apart and your arms extended in front of you.

• Lower your body as if sitting in a chair, then rise back up.

• Perform slowly for control or quickly for added cardio.

5. Plank (1 Minute)

Engage your core and improve overall stability.

• Get into a push-up position but rest on your forearms instead of your hands.

• Keep your body straight from head to heels, engaging your abs and glutes.

6. Burpees (1 Minute)

A full-body exercise to boost endurance and strength.

• Start standing, then drop into a squat position with your hands on the floor.

• Kick your feet back into a plank, then immediately return to the squat and jump up.

7. Mountain Climbers (1 Minute)

An excellent cardio and core-strengthening exercise.

• Begin in a plank position with your hands directly under your shoulders.

• Alternate driving your knees toward your chest as quickly as possible.

8. Lunges (2 Minutes)

Target your legs and glutes while improving balance.

• Step one foot forward into a lunge, lowering your back knee toward the floor.

• Push back to the starting position and alternate legs.

• Add a pulse at the bottom for extra burn.

9. Side Plank (30 Seconds Per Side)

Strengthen your obliques and improve core stability.

• Lie on your side and lift your body off the ground, balancing on one forearm and the side of your foot.

• Keep your body in a straight line and hold for 30 seconds per side.

10. Tricep Dips (Using a Chair or Bench, 1 Minute)

Focus on your triceps and upper arms.

• Sit on the edge of a sturdy surface and place your hands beside your hips.

• Slide forward, lowering your body by bending your elbows, then push back up.

Quick Tips for Success

• Warm Up: Spend 1–2 minutes warming up with light movements like arm circles or jogging in place.

• Cool Down: Stretch after your workout to improve flexibility and reduce soreness.

• Customize: Adjust the time or intensity to match your fitness level.

These quick, no-equipment workouts can fit into even the busiest day, helping you stay active and energized wherever you are.