In today’s fast-paced world, not everyone has time for long workouts. Luckily, staying lean and fit doesn’t have to take a lot of time. Short, effective, high-intensity workouts can help you stay in great shape, even with a busy schedule. The trick is to prioritize quality over quantity by making the most of every minute of exercise. This approach saves time and keeps you motivated and consistent with your fitness routine. To help you get started, we’ve rounded up five quick workouts to stay lean when you’re busy—and they’re trainer-approved.
Incorporating quick bursts of exercise into your daily routine offers several benefits. Research shows that high-intensity workouts can help boost your metabolism, improve cardiovascular healthAnd maintain muscle mass. They are specifically designed to be effective in maximizing calorie burn and muscle engagement in the shortest possible time frame. This means you can achieve significant fitness gains without spending countless hours in the gym.
Plus, you can fit these workouts into your day whenever and wherever works best for you—whether it’s during your lunch break at work, early in the morning, or right before bed. This flexibility makes it easier to stick to a regular exercise routine, helping you stay lean and healthy even when life gets hectic.
Now, let’s explore the best quick workouts to stay slim when you’re busy, according to TJ Mentus, CPTa certified personal trainer at Garage Gym Reviews.
Training #1
Mentus asks you to perform each exercise for one minute with a 30-second break to rest between each exercise. Complete three rounds.
1. The mountaineers
Mountain Climbing is a high intensity exercise that targets your core, shoulders and legs.
Start in a plank position with your hands directly under your shoulders. Quickly bring your knees toward your chest, one at a time, mimicking a running motion while keeping your core engaged.
2. Squat jumps
Squat jumps are fantastic for developing lower body strength and explosive power.
Stand with your feet shoulder-width apart. Lower into a squat, then explode upwards, jumping as high as you can. Land softly and immediately lower into the next squat.
3. Burpees
Love them or hate them, burpees are a full-body move that combines strength and cardio.
From a standing position, squat down and place your hands on the floor. Return your feet to a plank position, perform a push-up, then return your feet to a plank position and jump up.
Training #2
Perform each exercise below for 30 seconds without taking a break between exercises. Complete four rounds.
1. Bike crunches
Prepare to feel the burn in your obliques (side abs).
Lie on your back with your hands behind your head and your legs raised. Bring one knee toward your chest while rotating your torso to bring the opposite elbow toward that knee. Alternate sides in a pedaling motion, keeping your core tight.
2. Leg raises
Leg raises are a very effective exercise for your lower abs.
Lie on your back with your legs straight. Keeping your legs straight, lift them toward the ceiling until your hips are off the floor. Slowly lower them back down without letting your feet touch the floor.
3. Plank with shoulder taps
Adding shoulder taps to the classic plank improves core stability and shoulder strength.
Start in a plank position with your hands under your shoulders. Without rotating your hips, raise one hand to touch the opposite shoulder. Alternate sides, maintaining a stable plank throughout the exercise.
4. Russian twists
Russian twists work your obliques while increasing rotational strength.
Sit on the floor with your knees bent and your feet raised. Lean back slightly and clasp your hands in front of you. Twist your torso from side to side, keeping your core engaged and your feet off the floor.
Training #3
Perform each exercise below for 12 repetitions, taking as few breaks as possible between exercises. Complete four sets. After completing all exercises, take a one- to two-minute break.
1. Dumbbell Squat Press
The barbell squat press is a dynamic compound exercise that targets your legs, shoulders, and core.
Hold a dumbbell in each hand at shoulder height. Squat down, then push through your heels to stand up while pushing the dumbbells overhead.
2. Dumbbell Rows
Stand with your feet hip-width apart and your knees slightly bent. Lean forward with your back straight at the hips, holding a dumbbell in each hand. Pull the dumbbells toward your ribcage, squeezing your shoulder blades together.
3. Dumbbell lunges
Dumbbell lunges target your quads, hamstrings, and glutes. Hold a dumbbell in each hand and step into a lunge, lowering your back knee toward the floor. Push through your front heel to return to standing. Alternate legs with each rep, maintaining good posture and balance.
4. Dumbbell Deadlifts
Dumbbell deadlifts are a classic exercise that works your posterior chain (back), including your hamstrings, glutes, and lower back.
Stand with your feet hip-width apart, holding the dumbbells in front of your thighs. Bend at the hips and lower the dumbbells toward the floor while keeping your back straight. Stand up again by pushing your hips forward.
Training #4
“Perform the first exercise at maximum effort for 20 seconds, followed by 10 seconds of rest for eight rounds,” says Mentus. “Rest for one minute, then move on to the next exercise and repeat the third.”
1. High knees
High knees are a high-intensity cardio exercise that increases your heart rate and engages your legs.
Jog in place, lifting your knees as high as possible. Pump your arms to increase the intensity and maintain a fast pace to maximize calorie burn.
2. Jumping jacks
Jumping jacks are a total-body exercise that can improve cardiovascular fitness.
Start with your feet together and your arms at your sides. Jump up, lifting your feet outward while raising your arms overhead, then return to the starting position.
3. Speed skaters
Jump sideways from one foot to the other, mimicking the motion of a speed skater. Swing your arms for balance and keep your knees slightly bent to engage your leg muscles.
Training #5
“Perform each exercise for 45 seconds, then immediately move on to the next exercise without resting in between,” says Mentus. “After completing all three exercises, rest for one minute. Do three rounds.”
1. Dumbbell Thrusters
Hold a dumbbell in each hand at shoulder height. Perform a squat, then explode upward by pushing the dumbbells overhead while standing.
2. Side lunges
Side lunges target your quads, glutes, and inner thighs.
Hold a dumbbell in each hand and step out to the side, bending your knee and lowering your hips. Return to the starting position and repeat on the other side.
3. Board jacks
Jack planks are an effective core and cardio exercise.
Start in a plank position with your hands under your shoulders. Jump your feet out and in, like a jumping jack, while maintaining a strong plank to increase your heart rate and strengthen your core.
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