5 quick and effective workouts for busy schedules

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We all know the struggle of trying to squeeze in a workout when our schedules are jam-packed. It's like trying to fit a square peg into a round hole. But here's the thing: you don't need to spend hours at the gym to stay fit. 

In fact, you can get an effective workout in just a fraction of the time. And the best part? You don't need any fancy equipment or a gym membership. All you need is a little bit of space, a few minutes, and a willingness to get moving.

At Rezeve, we understand that life gets busy. Between work, family, and everything else, finding time to exercise can feel like an impossible task. But we're here to tell you that it's not. With the right approach, you can fit exercise into even the busiest of schedules. And we're not just talking about any exercise. We're talking about workouts that are quick, effective, and can be done anywhere.

In this article, we'll share five workouts that are perfect for busy people like you. These workouts are designed to get your heart pumping, your muscles working, and your body moving in a short amount of time. 

So, whether you're a busy professional, a parent juggling multiple responsibilities, or just someone who wants to stay fit without spending hours at the gym, we've got you covered. Let's dive in!

5 best workouts for busy professionals

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1. High-Intensity Interval Training (HIIT)

Let's kick things off with a bang! Have you heard of High-Intensity Interval Training, or HIIT for short? If not, you're in for a treat. HIIT is a workout style that alternates between short bursts of intense exercise and periods of rest or low-intensity exercise. It's like a roller coaster for your heart rate, and trust us, it's a wild ride!

Now, you might be wondering, "Why would anyone want to put themselves through that?" Well, there's a good reason. HIIT is incredibly effective at burning calories, building muscle, and improving cardiovascular fitness. 

And the best part? You can get all these benefits in a fraction of the time it takes to do a traditional workout. We're talking 15 to 30 minutes, tops. That's less time than it takes to watch an episode of your favorite TV show!

Here's how it works: You start with a warm-up, then move on to the main event. You'll do a high-intensity exercise, like burpees or sprinting, for a short period, say 30 seconds. Then, you'll take a break for a set amount of time, maybe another 30 seconds. 

You'll repeat this cycle for a set number of rounds, and then finish with a cool-down. It's like a whirlwind of activity, and before you know it, you're done!

The reason why we're big fans of HIIT is because it's efficient, effective, and adaptable. You can do it at home, at the park, or even in your office. You can use bodyweight exercises, dumbbells, or resistance bands. You can make it as easy or as challenging as you want. The possibilities are endless!

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2. Tabata training

Alright, let's keep the momentum going! Next up, we have Tabata training. If you thought HIIT was intense, wait until you try Tabata. It's like HIIT's more intense, more efficient cousin. And just like HIIT, it's perfect for busy people who want to get the most bang for their buck.

Tabata training was developed by Dr. Izumi Tabata, a Japanese scientist who wanted to find the most efficient way to improve both aerobic and anaerobic fitness. And boy, did he succeed!

Tabata training is a form of high-intensity interval training that involves doing an exercise at maximum effort for 20 seconds, followed by 10 seconds of rest. You repeat this cycle eight times, for a total of four minutes. Yes, you read that right. Four minutes!

Now, you might be thinking, "Four minutes? That's nothing!" But trust us, those four minutes will feel like an eternity. Tabata training is intense, and it's meant to push you to your limits. But the payoff is huge. In just four minutes, you can get a full-body workout that burns calories, builds muscle, and improves cardiovascular fitness.

The reason why we love Tabata training is because it's quick, effective, and versatile. You can do it with bodyweight exercises, like push-ups or squats, or with equipment, like kettlebells or dumbbells. You can do it at home, at the gym, or even on your lunch break. And the best part? You can tailor it to your fitness level.

If you're a beginner, you can start with easier exercises and shorter intervals. If you're more advanced, you can ramp up the intensity and challenge yourself with more difficult exercises.

So, if you're looking for a workout that's short, sweet, and packs a punch, give Tabata training a try. It's a great way to get fit, fast.

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3. Circuit training

Let's switch gears a bit and talk about circuit training. If you're looking for a workout that's a little less intense than HIIT or Tabata, but still gets the job done, circuit training is the way to go. It's a great way to build strength, improve endurance, and burn calories, all in one go. And the best part? It's super customizable, so you can make it as easy or as challenging as you want.

Circuit training involves doing a series of exercises, one after the other, with little to no rest in between. Each exercise targets a different muscle group, so you get a full-body workout in a short amount of time.

Once you've completed all the exercises, you take a short break, and then repeat the circuit as many times as you want. It's like a workout buffet, where you get a little bit of everything!

Circuit training is efficient, versatile, and fun. You can do it at home, at the gym, or even at the park. You can use bodyweight exercises, resistance bands, or weights. You can make it as short or as long as you want. The possibilities are endless!

Here's how it works: You start with a warm-up, then move on to the main event. You'll do a series of exercises, like push-ups, lunges, and planks, for a set number of repetitions. Once you've completed all the exercises, you'll take a short break, and then repeat the circuit as many times as you want. You'll finish with a cool-down and a big smile on your face, because you just crushed your workout!

So, if you're looking for a workout that's flexible, effective, and can be done anywhere, give circuit training a try. It's a great way to get fit and stay fit, no matter how busy your schedule is.

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4. Bodyweight exercises

Let's talk about the ultimate no-excuses workout: bodyweight exercises. No equipment? No problem. No gym membership? No worries. All you need is your own body and a little bit of space, and you're good to go.

Bodyweight exercises are a great way to build strength, improve flexibility, and get your heart rate up, all without leaving the comfort of your own home.

The reason why we love bodyweight exercises is because they're simple, effective, and accessible. You can do them anywhere, anytime, and you don't need any special equipment or training. And the best part? You can tailor them to your fitness level.

If you're a beginner, you can start with easier exercises and work your way up. If you're more advanced, you can add variations and increase the intensity.

Here's how it works: You start with a warm-up, then move on to the main event. You'll do a series of exercises, like squats, push-ups, and lunges, for a set number of repetitions. You can do them in a circuit, like we talked about earlier, or you can do them one at a time, with a short break in between. You'll finish with a cool-down and a feeling of accomplishment, because you just got a great workout without even leaving the house!

So, if you're looking for a workout that's convenient, effective, and can be done anywhere, give bodyweight exercises a try. They're a great way to stay fit and healthy, no matter how busy your schedule is.

Read also: All you need to know about Cristiano Ronaldo's daily workout

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5. Yoga Flow

Let's take a moment to slow things down and find our Zen with some yoga flow. Now, you might be thinking, "Yoga? Isn't that just stretching?" But trust us, it's so much more than that.

Yoga is a full-body workout that combines strength, flexibility, and balance. It's a great way to build muscle, improve posture, and reduce stress, all in one go. And the best part? You can do it anywhere, anytime, and you don't need any special equipment.

Yoga Flow is versatile, effective, and relaxing. You can do it at home, at the office, or even at the park. You can do it in the morning, during your lunch break, or before bed. You can make it as easy or as challenging as you want. The possibilities are endless!

Here's how it works: You start with a warm-up, then move on to the main event. You'll do a series of poses, like downward dog, warrior, and tree, that flow from one to the next. You'll hold each pose for a few breaths, focusing on your alignment and your breath. You'll finish with a cool-down and a feeling of calm and relaxation, because you just got a great workout and some much-needed stress relief.

Read also: 6 science-backed benefits of yoga

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Tips for maximizing workout efficiency

Let's face it, we're all looking for ways to get the most out of our workouts, especially when time is of the essence. So, how can you make sure you're getting the most bang for your buck? Here are a few tips to help you maximise your workout efficiency.

First, focus on proper form and technique. It's not about how many reps you can do, it's about how well you do them. Proper form ensures that you're targeting the right muscles and reduces the risk of injury. So, take the time to learn the correct form for each exercise, and don't be afraid to ask for help if you're unsure.

Next, consider incorporating compound exercises into your routine. These are exercises that work multiple muscle groups at once, like squats, deadlifts, and push-ups. They're a great way to get a full-body workout in a short amount of time. Plus, they're functional, meaning they mimic movements you do in everyday life, like lifting, pushing, and pulling.

Lastly, consider incorporating supersets or circuit training into your routine. Instead of resting between each set, move on to another exercise that targets a different muscle group. This keeps your heart rate up and allows one muscle group to rest while you work another. It's a win-win for saving time and maximizing effort.

Fitting workouts into a busy schedule

Alright, let's tackle the elephant in the room: finding time. We've all been there, staring at our jam-packed calendars, wondering how on earth we're supposed to fit in a workout. But here's the secret: it's not about finding time; it's about making time.

1. Rise and shine

Consider waking up a little earlier to get your workout in. Starting your day with some exercise can boost your metabolism and set a positive tone for the rest of the day. Plus, there's something special about having the world to yourself while everyone else is still asleep.

2. Utilize work breaks

Use your breaks at work to get moving. A quick 10-minute walk, some stair climbing, or even a few stretches can break up the monotony of the workday, get your blood pumping, and help you fit in some exercise.

3. Multitask

Turn downtime into workout time. Watching your favorite show? Do some lunges or squats during the commercials. Waiting for dinner to cook? Try a quick yoga flow or some jumping jacks. Get creative and find ways to incorporate exercise into your daily routine.

4. Accountability

Having someone to share your fitness goals with can make a world of difference. Find a workout buddy, join a fitness group, or use Rezeve's fitness management software to track your progress and share your achievements. When you have someone cheering you on, it's easier to make time for workouts.

5. Be flexible and creative

Life is unpredictable, and sometimes even the best-laid plans go awry. The key is to be flexible and creative. If you can't fit in a full workout, do a shorter one. If you can't get to the gym, do a home workout. The important thing is to keep moving and make the most of every opportunity to get active.

Remember, every little bit counts. Even if you can only fit in a few minutes of exercise here and there, it all adds up. So, grab those sneakers and let's make every moment count!

Tips for staying consistent

Alright, let's talk about the secret sauce of any successful fitness journey: consistency. It's one thing to start strong with a new workout routine, but it's a whole other ball game to stick with it. So, how do you keep that momentum going, even when life gets in the way?

1. Set realistic goals

Start with achievable goals that can be broken down into smaller steps. Instead of aiming for a marathon, start with a 5K. Instead of a six-pack, aim for feeling stronger and more energetic. Celebrate those small victories to stay motivated.

2. Schedule your workouts

Treat your workouts like any other important appointment. Block off time in your calendar, set reminders, and make it non-negotiable. When you priorities your workouts, you're less likely to skip them.

3. Mix it up

Variety is the spice of life, and it's no different for your workouts. Try a new class, switch up your routine, or even change your workout environment. Keep things fresh and exciting, and you'll be more likely to stick with it.

4. Be kind to yourself

We all have off days, and that's okay. If you miss a workout, don't beat yourself up. Just get back on track as soon as you can. Remember, it's not about being perfect; it's about being consistent.

Conclusion

And there we have it! A whirlwind tour of workouts and tips tailored for those of us with schedules that seem to have a life of their own. The key takeaway? Fitness doesn't have to be a time-consuming affair. With the right strategies and a sprinkle of determination, anyone can carve out a slice of their day for a good sweat session.

Remember, it's not about the hours you put in, but the effort you bring to those minutes. Whether it's a quick HIIT session before breakfast, a yoga flow during lunch, or a brisk walk while catching up on calls, every bit counts. 

So, to everyone reading this, let's make a pact. Let's promise to priorities our health, no matter how hectic life gets. Because at the end of the day, taking care of our bodies is the best investment we can make. Here's to fitting fitness into our busy lives and making every moment, every movement count!

Cheers,

Friska 🐨

Read next: Here's the 20-minute workout for busy people with the same results

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