Trainers’ Top Exercises for Quick Workouts with Limited Time

Even with a busy schedule, you don’t have to skip exercise entirely. Personal trainers recommend their favorite exercises for short, equipment-free workouts when you have just a few minutes to spare. These brief “exercise snacks” can help break up long periods of inactivity, boost energy levels, and contribute to long-term health benefits.

Emmanuel Stamatakis, a professor of physical activity, lifestyle, and population health at the University of Sydney, emphasizes that any opportunity to incorporate exercise into your daily routine is beneficial. Even short bursts of activity, such as sprinting up a flight of stairs or walking at a brisk pace, can accumulate and improve overall fitness, heart health, and lung function.

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Research supports the idea of “exercise snacks.” A study in Applied Physiology, Nutrition, and Metabolism found that short-duration, high-intensity activities like quickly climbing a flight of stairs multiple times a day can enhance cardiorespiratory fitness.

Here are four exercises recommended by fitness professionals for quick workouts when you’re pressed for time:

Around-the-World Lunges

These multidirectional lunges are effective for countering the negative effects of prolonged sitting. They help lengthen hip, lower back, and leg muscles that tend to become inactive while sitting. To perform them, follow these steps:

• Start with feet shoulder-width apart.
• Take a large step forward with your left foot, bending both knees to about 90 degrees.
• Step your left foot back to center.
• Step the left foot out to the left side and bend the left knee.
• Return the left foot to center.
• Step your left foot behind you, making your right leg come forward.
• Repeat the sequence with the right leg.
• Snyder recommends doing one set of these lunges for a quick workout.

Squats

Bodyweight squats are a fundamental exercise that can be done almost anywhere. They are highly efficient for building lower-body strength and improving mobility for everyday activities. To perform squats:

• Start with feet hip-distance apart.
• Engage your core and push your hips back as if you’re sitting in a chair.
• Lower yourself as far as you can while maintaining proper form.
• Keep your back straight, shoulders back, and knees in line with your toes.
• Press into your feet to return to a standing position.
• You can do 10 squats in a minute for a quick workout or perform five with controlled, precise form.

Plank

Holding a plank pose for as little as five minutes can provide a challenging workout for your shoulders, core muscles, and mental endurance. Planks are excellent for strengthening the core and supporting the spine. To perform a plank:

• Begin in a push-up position with your shoulders above your wrists.
• Engage your core and leg muscles, keeping your body in a straight line.
• Hold the position without letting your shoulders collapse or your back sag.
• Start with 15 to 20 seconds and gradually increase the duration as you progress.

Bear Crawls

Bear crawls are a playful exercise that engages different muscle groups and adds variety to your routine. They involve moving on your hands and feet, promoting brain-body connectivity. To do bear crawls:

• Begin on your hands and knees with shoulders above wrists and knees aligned with hips.
• Lift your knees slightly off the floor, keeping your back flat.
• Move one hand and the opposite foot forward about 12 to 16 inches.
• Alternate sides to crawl forward or backward.
• Bear crawls can be timed or done for a specific distance.

Incorporating these quick exercises into your day, even when you have limited time, can help maintain your fitness and overall well-being.