5 Quick Fitness Workouts for Busy People

5 Quick Fitness Workouts for Busy People

In today’s fast-paced world, finding time for fitness can be a challenge. With demanding work schedules, family responsibilities, and other commitments, it can seem impossible to squeeze in a workout. However, maintaining an active lifestyle is crucial for overall health and well-being. The good news is that you don’t need to spend hours at the gym to stay fit. Here are five quick and effective workouts for busy people:

1. High-Intensity Interval Training (HIIT)

Duration: 15-20 minutes

Benefits: Burns calories, improves cardiovascular health, boosts metabolism

HIIT is a workout strategy that alternates between short bursts of intense exercise and brief periods of rest. This type of training is highly effective and can be done in a short amount of time. Here’s a simple HIIT routine you can do at home:

Warm-up: 3 minutes of light jogging or jumping jacks.
30 seconds of sprinting or high knees.
30 seconds of walking or slow jogging.
Repeat for 10-15 minutes.
Cool-down: 2 minutes of walking and stretching.

2. Bodyweight Circuit

Duration: 15-20 minutes

Benefits: Builds strength, improves endurance, requires no equipment

A bodyweight circuit is perfect for those who don’t have access to a gym or equipment. This workout involves performing a series of exercises back-to-back with minimal rest. Here’s a quick bodyweight circuit:

Push-ups: 10-15 reps
Squats: 15-20 reps
Plank: 30-60 seconds
Lunges: 10-15 reps per leg
Burpees: 10 reps
Rest for 1-2 minutes and repeat the circuit 2-3 times.

3. Tabata Training

Duration: 4 minutes per round

Benefits: Increases aerobic and anaerobic capacity, burns fat, improves endurance

Tabata training is a form of HIIT that follows a specific format: 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 8 rounds. This intense workout can be done with various exercises. Here’s a sample Tabata workout:

Jumping jacks: 20 seconds on, 10 seconds off (8 rounds)
Mountain climbers: 20 seconds on, 10 seconds off (8 rounds)
Rest for 1 minute between exercises if doing multiple rounds.

4. Yoga Flow

Duration: 10-15 minutes

Benefits: Improves flexibility, reduces stress, enhances mindfulness

Yoga is a fantastic way to stay active while also focusing on mental well-being. A quick yoga flow can be done in a short time and provides a good stretch and relaxation. Here’s a simple routine:

Cat-Cow Pose: 1 minute
Downward Dog: 1 minute
Warrior I: 1 minute per side
Warrior II: 1 minute per side
Child’s Pose: 1-2 minutes

5. Deskercise

Duration: 5-10 minutes

Benefits: Keeps you active during work hours, reduces stiffness, boosts energy

If you’re pressed for time during the workday, try incorporating exercises you can do at your desk. These quick movements help keep your body active without taking up much time. Here are a few examples:

Chair Squats: Stand up and sit down on your chair 10-15 times.
Desk Push-ups: Use your desk to do 10-15 push-ups.
Seated Leg Raises: Raise and hold your legs straight for 10-15 seconds, repeat 10 times.
Shoulder Shrugs: Shrug your shoulders up and down 10-15 times.


Staying fit doesn’t have to be time-consuming. With these quick workouts, you can maintain your fitness routine even on the busiest of days. The key is to stay consistent and make the most of the time you have. Remember, even a short workout is better than no workout at all. So, take a few minutes out of your day to get moving and stay healthy!



Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.

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