1. HIIT (High-Intensity Interval Training)
- Why it’s great: HIIT involves alternating between intense bursts of exercise and short rest periods, which burns fat and boosts metabolism in a short time.
- Example:
- 30 seconds of jumping jacks
- 30 seconds of rest
- 30 seconds of mountain climbers
- 30 seconds of rest
- Repeat for 20-30 minutes.
2. Bodyweight Circuits
- Why it’s great: Full-body circuits target multiple muscle groups, and you can complete them quickly.
- Example:
- 10 push-ups
- 15 squats
- 20 alternating lunges
- 10 burpees
- Repeat 3-4 rounds with minimal rest between sets.
3. Tabata Training
- Why it’s great: Tabata is a form of HIIT with a strict 20 seconds of work followed by 10 seconds of rest. It’s intense but can be done in as little as 4 minutes.
- Example:
- 20 seconds of burpees
- 10 seconds of rest
- Repeat for 4 minutes with 8 rounds.
4. Core Workouts
- Why it’s great: Strengthening your core takes just a few minutes and can be done even if you’re short on time.
- Example:
- 30 seconds plank
- 15 Russian twists (each side)
- 20 bicycle crunches
- 20-second side plank on each side
- Repeat 2-3 rounds.
5. Yoga or Stretching
- Why it’s great: Yoga helps to relieve stress, improve flexibility, and enhance strength. It’s great for busy people as it can be done in 15-20 minutes.
- Example:
- 5 minutes of sun salutations
- 5 minutes of seated stretches
- 5 minutes of breathwork and meditation
6. Jump Rope
- Why it’s great: Jumping rope is a full-body workout that improves cardiovascular health, coordination, and agility.
- Example:
- 1 minute of jumping rope
- 30 seconds of rest
- Repeat for 10-15 minutes.
7. Strength Training (Bodyweight)
- Why it’s great: You can build muscle and burn fat using just your body weight.
- Example:
- 15 push-ups
- 20 squats
- 15 tricep dips (using a chair)
- 15 glute bridges
- Repeat 3 sets.
