It’s a pretty common misconception that workouts need to last ages and take up a whole evening in order to be effective but a little sweat is still better than no sweat at all. There are a number of things you can do which won’t take hours out of your day and will ensure you keep your fitness levels up when you’re super busy!
I also think it’s really important to keep active for your mental wellbeing, there is nothing better when you’re feeling frustrated, overworked and stressed than to get your endorphins flowing in a sweaty workout. Exercise helps you sleep better, distracts your mind and can be really fun so whilst it’s tempting to cut it out when you run short on time, it’s actually one of the things which can be most beneficial!
So say you only have 30 minutes to spare, what should you do?
I’ve said it before and I’ll probably say it again, these short and sharp workouts are perfect and can be done in so many forms and with limited space and equipment (check out the science behind it here!). Here’s a circuit with a few of my favourite moves:
Timing: 40seconds on, 20seconds off
Circuit: After a short warm up, complete the circuit with the timings above 4 times through with a 30 second rest inbetween each circuit – and always remember to cool down!
- Burpee with tuck jump
- High knees
- Push up to mountain climber
- Squats with 180° jump
- Explosive star jumps
How about you only have 15 minutes?
This is such a great workout and can be done anywhere – you can get hold of skipping ropes online super cheap and pack them wherever you go if you’re heading abroad! I got mine in the Healthy Body Kit subscription box, see my review here!
To get a great workout in I do 30 seconds on, 30 seconds off. It may seem like a long break but it really allows your heart rate to come back down and gives you enough recovery time to go hard again in the 30 seconds on. Once you get good at the usual skip you can try double skips, twisting the rope or doing high knee skips – but the normal skips are just enough for me!
And what if time is so tight that 5 minutes is all you can manage?
Even if you don’t have 30 minutes, there are no excuses for not doing a Tabata workout. In just 4 minutes you can complete a super effective workout! Exercise at high intensity for 20 seconds and rest for 10 seconds, 8 times over. Choose an exercise which is really going to get the blood pumping like those listed above for the HIIT workout, and in 4 minutes you are good to go!
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