Whether it’s work, family, personal relationships, Netflix or some combination of the four, finding time for fitness can definitely be a challenge. That said, it absolutely can be done. If it’s important to you, then you’ll find a way; if it’s not, well, then you’ll find an excuse.
The good news is there’s an easy solution for time-strapped individuals: quick, calorie-torching, high-intensity workouts like the one below. There is research to support that these short and intense workouts can help with fat loss, cardiovascular improvements, muscle gain and more, so even if you’re busy, you can still squeeze in health-affirming fitness—and see results.
Make the Time1 of 8
For the majority of us, something is better than nothing. In other words, even if you only have 15 to 20 minutes to exercise, that is certainly more healthy and beneficial than sitting on the couch eating junk food and watching TV.
Whatever left over time you have, commit it to a fitness plan.
Make It Intense2 of 8
You've made the commitment to make your health a priority in your life, even if just for a few minutes a day. But don't let the short amount of time deceive you. When done properly, these workouts are demanding and are meant to be performed with some serious intensity.
On a scale of 1 to 10, perform these workouts at a 9 or 10.
Your Fat-Blasting Workout3 of 8
Set a timer for 15 minutes and complete as many rounds as possible. This routine will provide a lot of bang for your buck, since each of these movements are fat-burning and heart-pumping compound exercises. All you need is a pair of dumbbells and your bodyweight to complete this routine.
Movement 1: DB Squat & Press, 8 reps
Movement 2: DB Renegade Row, 4 reps per side
Movement 3: Burpee Broad Jumps, 8 jumps with 4 jumps out and 4 jumps back; do just burpees with a vertical jump if you're in a tight space
Movement 4: DB Farmers Carry, approximately 40 yards; do a a 20-second static hold if you're in a tight space
Record the number of rounds you complete so you can monitor your progress over time.
Movement 1: Squat and Press4 of 8
Begin in a standing position with dumbbells at shoulder height. Keep a neutral grip (palms facing each other), brace your core and perform a squat. As you stand back up, use that upward momentum and press the weights straight overhead. With control, lower the weights back to shoulder height to complete one full rep.
Movement 2: Renegade Row5 of 8
Begin in a push-up position with each hand gripping a dumbbell. From this high-plank position, pull one dumbbell up to your side by driving your elbow up, and then return it to the floor. Repeat the rowing movement with the other arm.
Continue to alternate sides for the required reps. Focus on keeping the core braced and try to minimize hiking your hips up and shifting them excessively from side to side.
Movement 3: Burpee Broad Jumps6 of 8
Begin by putting both hands on the ground and kicking your feet out behind you to get into a push-up position. Perform one push-up and then hop your feet up towards your hands. From this position, stand up and jump forward at the same time. Land under control and then begin the next rep.
Movement 4: Farmers Carry7 of 8
Think of this move as a standing, weighted, moving plank. Grab your weight, keep it close to your side, keep your torso braced, keep your posture upright and simply go for a walk (it's harder than it sounds!).
This is considered your "rest." Of course this isn't true rest. Your body is still working hard and the muscles must be engaged to maintain proper posture and form while you hold the dumbbells.