30 Workouts You Can Do in 20 Minutes or Less

By Jake Schroeder
Eiiu5htcfcs7c Ajk9wjvnzwm8ametts3ihlcsyppw Zeobvl3 Hjn5z2wochy0yorgrsfe4bcmuw8rc 4dgllolmehib4 Dw3vqmbmq Hl8mb8 77szx7ah8o S7ns 3zicmyj465xjpkacna
Photo Courtesy: Hero Images/Getty Images

We all know we need to exercise. But we don't all have the time. A typical exercise plan — cardio, strength training and flexibility — can take an hour or longer each day. For people with busy lives, that's often not possible.

Luckily, research has shown that short bursts of exercise can be just as effective as longer workouts. The key is making the most of your time. Here are 30 workouts you can do in minutes a day to boost fitness and increase strength.

Commercial Break Workouts

When you've had a long day at the office, the last thing you want to do at night is exercise. The more appealing option, of course, is to grab a snack and turn on Netflix. We don't want to take away your TV time — but you can catch up on your shows and fit in fitness all at once.

I Cqgwk Pzehfnfm9e6do53muftbc1r5uwtpoohwar57cctszmbcghf5a8uzuvabbqis9vsi Aywqnnmu9s17 D1ffsg8x2q7l Eadt2ybjrktldjwzzypl1vnchczz8qzwvrfw04tobvd I0g
Photo Courtesy: George Doyle/Stockbyte Collection/Getty Images

Experts suggest doing mini commercial-break workouts. For instance, every time a commercial comes on, you can use 45 seconds to hold a plank pose. Other options include sit-ups, jumping jacks, squats and push-ups. Choose some exercises you enjoy, and do a different one at each break.

Body Sculpting in Just Minutes a Day

A full-body workout — upper body, lower body, abs — can take quite a bit of time. If you're looking to burn fat, though, it's the way to go. It's simple: work more muscles, burn more fat. But is it possible to get that fat-burning goodness in just a few minutes a day? Absolutely.

Mdr8tueqcxdivzfbs Dhox392mp1g3bwe9zikh1eifraanvab0 Vb0fro94ar16wczv8a3t0aum9jtfmf0oki7phbcsjz1wqqrlr4nonuo58mtxnyjlodbecmzf B1b7gsg7eghe8wxa88rg7g
Photo Courtesy: Steve Buissinne/Pixabay

Fitness Magazine suggests doing a circuit of jack and tire run combos, squat pops, pistons, plank lunge rows and double-time wood chops. Though the moves sound complicated, they're actually quite simple — and you can easily complete them in your living room. Do 10 reps of each exercise, rotating through them over a total of 10 minutes.

An Easy Nighttime Strength Circuit

Sometimes the only time you have to work out is right before bed, as much as you might dislike it. On the upside, all of that exercise will have you sleeping like a baby (plus, you'll get a bangin' bod). Fitness Magazine suggests a simple 20-minute circuit, but feel free to make it shorter or longer to suit your needs.

Wcugytppjqsmkb4qjx Wzebefulcbr J4iuf2ntgz0cnpkhi0lzngm5spmetldxi3ueysyzygqyguewat6yyzpnm0kh G5gvctlpobxggq S0shisutiasdjaruvk4x0mjyqoe9eguktwemqw
Photo Courtesy: Hero Images/Hero Images Collection/Getty Images

The routine can consist of tri-plane lunges, squats with an overhead press, jogging in place, alternating lunges with a lateral raise, lateral ski jumps, push-ups, mountain climbers and plank pose. Do each exercise for a total of 10–15 reps nonstop — except for the plank, which you'll hold for one minute.

Advertisement

A 10-Minute Plyometric Workout for Power and Strength

Fitness experts love plyometrics for their ability to stimulate several different muscle groups at the same time. Though they're typically used to improve athletic performance, they can also improve fat loss, strength and endurance. And they can do all of that quickly.

Rmls Chn Hlzhef5fz0dz8nq7jgjhqjdboa72nvm6mezfc9id9nfmc9g0a0ri Svaaffzktdoytkf3gs6tdor4uy Aakvnrymgbt Szcxg7rbnlvl0nys Lezbsac1jmztsh21qqmvqwqhc Zw
Photo Courtesy: Cavan Images/Cavan Collection/Getty Images

Plyometrics are so efficient that you can do them for just a few minutes each day and see results. Shape Magazine recommends doing these plyometric moves as a circuit: plie jump squat, one-legged deadlift hop, double jump, lateral lunge, pop-up and plank straddle hop. Spend just 10 minutes three times a week running through this circuit to see results.

Social Media Fitness Breaks

The typical American spends about 135 minutes a day, or almost two and a half hours, viewing social media. That's bananas! Instead of just mindlessly scrolling, why not do something useful with that time? You don't have to give up your social media fix to go to the gym — just try this simple trick.

Oqugm7jhbvqhlmdxkixwdqxpskvmag Tlwubc0iz4k5mftvi7wtceatjaeoxcuwnvdhqqjws5k1xjwlwndilwmptqn21luss9zxhvqcbopzjgunjzmvrhrrnjffasyojxi X7fux0jelu2l2ta
Photo Courtesy: Sergio Pedemonte/Unsplash

Plank for 30 seconds before you log onto Facebook, Instagram, Twitter or your network of choice. Do this throughout the day before each session. Not into planks? Try squats or jumping jacks instead. Not only will it get you moving, but it'll really make you rethink all of the time you spend online.

Boost Your Cardio in Just 10 Minutes

Let's face it: Cardio workouts can be pretty boring, and a lot of people just don't like them. Who has 60 minutes to spend running on a treadmill or slogging away on the elliptical? Fortunately, it's possible to boost your heart rate and improve your cardiovascular fitness without those super-long workouts.

Pcpfdep7rogqufpzbld3ih0da98uydfvelzpjvaa7lnqvqrodn2gu Yet4tq 88ymii0ff8n 7zj5g1l5qz Ntyq8im1pusoakzvscux8eoxf8vlupofmcom6mwapqtdk1muj2vwh1jfl5ha A
Photo Courtesy: Neustockimages/E+ Collection/Getty Images

The key is to ramp up the intensity and keep moving non-stop. Master trainer Jon Giswold suggests doing a circuit of single-leg squats, crunch ball tosses, single-arm diagonal clean-and-presses, explosive jumps and bicycle crunches. Do each move 12 times and rest for 30 seconds in between for a total of 10 minutes.

Advertisement

Blast Your Belly With Some Quick Dance Moves

Besides time spent, one of the biggest complaints about working out is that it's "boring." But what many people don't realize is that you don't have to do traditional exercises to get in some fitness. You can bust a move to your favorite song, no matter where you are, and get all the benefits of a hardcore workout sesh.

0lexczppr2sz 5gqzh6c8q On Sggiwttcps9dnkkzyiovbhkcrnpjapwtkrqbg Es Jhotktqxzm84enddw Prtnmm7c5q8pvvlth2vcl3p6eih5ridt3zqt 0jrdrmxtcxfrlbcea9uqobra
Photo Courtesy: Eugenio Marongiu/Image Source Collection/Getty Images

Dancing is fun. Plus, it comes with a lot of health benefits. For instance, belly dancing and hip-hop are great for your abs, while twerking can seriously boost your booty. And any kind of dancing provides serious cardio. Experts recommend dancing three to four days a week for 30 minutes.

Boost That Butt in Just 10 Minutes

Looking to tone up? If you're like most people, you'll want to concentrate on your legs and bum. But is it possible to do that without hitting the gym and spending an hour on the leg press? Yes. In fact, there are dozens of bodyweight moves you can do right in your own home.

5wq8kwpwmnic9fcqrzsey3pz2g4mquw626fq1q23ciupmo4x2loz7yhvrnmzwxblvtwrs5ru1a1x8xlkync9ky10yrm8kjhe23 Bicubb3wg3yo Uy4zchn2qlh59xobgreufq4c 23recn5pg
Photo Courtesy: Vivian Hylkema/Pixabay

If you want a toned butt and thighs, try a short 10-minute circuit three times a week. Rotate through the following exercises up to 10 times each: squats (mix it up and try out different variations), forward lunges, wall sits and high-knee jogging in place. Not only will they tone your lower half, but they'll improve your balance too.

A Heavy-hitter Routine in Less Than 15 Minutes a Day

For those that have access to a gym but don't have a ton of time, this short routine is ideal for building strength and enhancing performance. It focuses on heavy lifting but alternates between upper-body and lower-body movements — so half of your body gets to rest while the other half is working!

Qlvapwvckvqlom37kftxkq3t5zavf 6f 5wtiwb6urx1akh5ij2ab2ewxchivydfbny34ugm2dmmtzvtzx0xzlysbj1gtkhnwlbcrd Do8xchfbrkdjsnrbx5dj3wzh2cwoylc3rte3ytcki6q
Photo Courtesy: Skeeze/Pixabay

Alternate each of the following exercises, doing five reps each and taking 30 seconds to rest between each movement: barbell squat, barbell bench press, stiff-legged barbell deadlift, bent-over barbell row, dumbbell shoulder press and pull-up. You can easily complete two circuits in 15 minutes, but feel free to do more if you have the time.

Advertisement

10-Minute Beginner Bodyweight Workout

Just starting out on your fitness journey? It can be hard to drag yourself off the couch when you're not used to moving your body. And even when you have the motivation, facing an hour-long aerobics session or 90 minutes in the gym can be intimidating.

V8p31frhm2bklo3gvhxypdslxmmlwzkk Aukp7ukdtau8opepsrrtsyfbesibaj2vcrpm8ssxy9qwzvfjg6cbhdljqfw Pysuit1n8so7s 6nryuwsty1cprrxavxg050tpiwzbt3xkkogxgba
Photo Courtesy: Mike Harrington/DigitalVision Collection/Getty Images

This short 10-minute workout from Self Magazine is perfect for easing yourself into the world of workouts. Do each of the following exercises for 30 seconds, and repeat the circuit four times: bodyweight squats, knee push-ups, V sit-ups and mountain climbers. Not challenging enough? Feel free to amp up the intensity with weights or by adding more circuits.

A Quick 10-Minute Upper-body Workout

A strong upper body is important — not just for opening stubborn jars. Working your upper half helps improve posture and reduces the risk of neck or back injury. And it's good for your heart. A lot of people think that "upper-body workout" means gym time, though — and they just don't have the time for that.

Gf 0lhzksh622dez98fzl1onub4faflwf2eewmyruiikcpaw Vlbkyf Ihlnwuvs9dbhv60lki2yuhxhvmfyjn4qwvxzcnwshpj5beb1swtg0ndgx6nafg0bcccbf5flofi4tvtlwsfezgi7ig
Photo Courtesy: Pavel Jurča/Pixabay

You can get in a solid upper-body workout, with minimal equipment, right from the comfort of your home. You'll just need a set of hand weights and a bench. Do 10 or 15 reps of each of the following exercises with no break in between, for a total of two sets: press-ups, tricep dips, bicep curls and dumbbell bench presses.

The Sitcom Butt Workout

We've already discussed Netflix and made it clear that you don't have to give up your TV habit. But you also don't have to do 10 squats or 15 push-ups at each commercial break either. Instead, why not turn your favorite sitcom or drama into a fun workout game?

Arqklbmsebudgvz3ytucpjulc4a7a9tywnwxsc2syi0rbqbzute4gnk5fkplyiukxwn8bc 2grhtgy6mnwyohwysabbcvozpg620gjbcxezc8 Rlqrxhtnyoxk0fzrhgeoowg8itijmc9k4dg
Photo Courtesy: Westend61/Getty Images

How does it work? Think along the lines of traditional college drinking games — only instead of taking shots, you'll be doing exercises. For example, if you watch The Big Bang Theory, you could do 10 lunges every time Sheldon says, "Bazinga!" Make your own rules and use the exercises of your choice.

Advertisement

Do Bathroom Squats

This little fitness hack has been floating around out there for a long time, and for good reason. Everyone uses the bathroom throughout the day — it's something you can't avoid. So when you tie a fitness challenge to your time in the loo, you're bound to hit your daily goal (as long as you remember to do it).

Wo6g 7zcurm8vddqukuc2iadqx1b207rmdhuapbthhbw6lbmmbyj4oyp2o1xtsc8 06j50 S2ovo1plbzly20k3aufe Pa0aoordxdv7eaplga5 Gnwxvauhmdfqdpm89 Qtwsqhlhxhue90a
Photo Courtesy: Gesina Dunkel/Unsplash

The standard online challenge is to do 10 squats every time you go to the bathroom, but you can use any exercise you want, like lunges, jumping jacks or leg raises. Just remember — if you're in an office bathroom stall, space might be limited.

Get a Jacked Upper Body in Minutes a Day

This is another one for the gym lovers. Perhaps you have a gym at the office but limited time on your lunch break. Or you can swing by your regular spot on the way home from work, but you have to be home to meet the kids in 30 minutes. Whatever your deal is, this workout is quick and effective.

9s3rk6h3wqlsumborn9dwxtmaduydv7zbm6j5jfezmrbhybnlvowyqan7xak6llo73k2uhlccnhfl9jxkkpxokm4ulmoegagsaglxk J8fl Hss Qg3cgogpykwnmkgreo Jgyhqr1def82s2g
Photo Courtesy: 4FR/E+ Collection/Getty Images

When you're short on time but just need to get arm day in, try this simple circuit with 30 seconds of rest between each set: barbell bench press (five reps), seated cable rows (eight reps), incline dumbbell press (12 reps), pull-ups (12 reps), dumbbell bicep curls (15 reps) and dips (20 reps).

Blast Fat in Just 10 Minutes a Day

If you want to burn up those weekend calories faster than you can say "Boston cream pie," this crazy-effective cardio routine will have you working up a sweat in no time flat. In fact, according to Keli Roberts, creator of 10-Minute Cardio KickBox, you'll burn around 150 calories in just 10 minutes.

0idpl0enx8l5ehoihl70ryf4t Kxduztav Vtbnhytcda Tjlfkaevg8 Ugutduc8hq6vv71qx8cnlyh22 Jfvmzhal Lnmuxsnbixfqyqbmoxexdtsybiyya4ykj24lb94ppxtrumm5ide8sw
Photo Courtesy: Element5 Digital/Unsplash

Wanna feel the burn? Do these nine moves in order for one minute each: jump rope, squat-thrust push-up, jump rope, squat-thrust push-up with side plank, jump rope, squat-thrust push-up with leg lifts, jump rope, squat-thrust push-up with mountain climbers and jump rope. It’s a great cardio workout and some sculpting in mere minutes.

Advertisement

The Cardi B. Circuit

This one is simple: Just pick a song you love and create your own circuit around it. No, it doesn't have to be Cardi B. It could be Wu-Tang Clan or the Bee Gees or Michael Jackson — whatever floats your boat. And you can use any combination of exercises you want, too.

Pvhjsktaqaig3kl0zyvycamovrqki34c5o I7ukvv4fvhxmu95lu2woveoxl Sozcm Buxuyckxys1miz5lhobscicejvekxpcl 0nj Omoeobyttwlxrkwtn8 Qsuyh0hgh0zx4vbnmzxqc4w
Photo Courtesy: PeopleImages/E+ Collection/Getty Images

Here's how it works: Pick your favorite jam, write down a simple circuit (for example, 10 push-ups, 10 squats and 10 lunges) and repeat that circuit until the song is over. The longer the song is, the harder the workout is. There are no breaks between exercises, so make sure you choose carefully.

Do These Simple Moves While You Sit at Your Desk

Sometimes, you actually don't get a break during the day. At all. You're stuck at your desk for eight hours straight and there's nothing you can do about it. Well, not only is that bad for your mental health, but it can also cause physical pain as well (hello, sore neck!).

B Dhqajfdenk Dwdiomlv Odsokdrtj7pi04swfhbdobkprbqi45rklt2t6hrm31mzdkni7bb8b82wozktkjejo42yb Qygrjslqatkvzfaprpcsf8lmw3obdqjnfgixsmcvnz6qgsji9jxhbq
Photo Courtesy: Westend61/Getty Images

The solution? Take micro-breaks and do a couple of little exercises right there at your desk. A few common suggestions include arm circles, squats, seated leg raises, chair dips, leaning planks, shadow boxing or seated fast feet (like the boys on the high school football team used to do, only in your chair).

Dance to Your Favorite Song

There's a lot of dancing on this list. And there's a reason for that: Dance has the potential to burn a ton of calories in very little time, and it'll seriously tone you up in the process. On top of that, there are dozens of different dances, hundreds of different artists and countless ways to mix things up.

Oi5ntoy9ov6epgyapv5sg3kths9ruwg1adg1pts2nj3idm7f8cyfzwlzoy4m8jcg9vmewksxydsvlfjgmj2dnmhzctafueyrhnqonnsjwehh1ot23ml3cr9t72nek 6t4cjh5 Xurrc3cw358g
Photo Courtesy: Leo Patrizi/E+ Collection/Getty Images

This suggestion is by far the easiest of them all. Just pick a song you love and dance your butt off. If you want to jazz things up a bit, you can choose a song that actually has moves and learn the choreography. You might burn up to 60 calories in just 10 minutes.

Advertisement

Burn a Ton of Calories on Your Morning Walk

Do you take a walk every day — and it’s not quite doing the trick? You might feel good when you're done, but you wish it gave you a bit more of a workout. Without adding any time onto your daily routine, you can take a totally pumped-up walk and melt away those calories.

63vlohfssyuifftrwjk Jrp0psugbwllplp5hw96yp7i3qvxwmpxfabobrr Cqwx4v8fqodf0zhognjdx4qrsufdkn8le Bp5zewyhugg0ihckxhu6glple5y Rchgii 6zukbq391psgzzqkw
Photo Courtesy: Erik Isakson/Getty Images

Experts recommend working in some hills or stairs — walking an incline can drastically increase calorie expenditure. When you're ready, add in some hand weights. You can either hold them by your side for increased resistance or do easy moves like overhead presses or bicep curls as you walk. Walk your way up to a 15-minute mile and you'll be getting a serious workout!

A 20-Minute Boogie Fest

Much like the Cardi B. circuit, this one focuses on choosing songs and moves you love — only it lasts much longer. Rather than just one song, in this routine, you'll choose 20 minutes’ worth of songs you love (or a couple really long songs, like Daft Punk's aptly named Too Long).

Wldnqi6ijate Nzxktwegx7xguhsreuiv5jxyoicx0xcujbqh N6uxhqorpn2orxllxvkjjrcleutevqniccaa5jqnlwgbgya7jb9e Zxmk3hhyd0lskjuhs4f6faihrq8swxarf1nyntxnk1w
Photo Courtesy: MiamiEva/RooM Collection/Getty Images

Write down the moves you're going to do — like burpees, mountain climbers, planks and bicycle crunches — and focus on doing each set back-to-back with minimal rest. Shoot for one minute of each move with 30 seconds of rest between sets. If 20 minutes feels like too much, start shorter and work your way up.

Squeeze in This 10-Minute Anti-aging Workout

Almost everyone has the same "trouble" zones, like upper arms, abs and legs. As we age, these three areas more than anywhere else are likely to become, well, flabby. And, let's be honest: No one wants grandma arms. Not even grandmas.

Mh0d238jvzx57x4 F2gk2mka4 Ufjz4i9q3tayqtisbklcyjkg5gvryonb03mdbjneuqfe5if2w Uqq Qfozo2jal0um5 9yl84gxbehctftec4hb3btgfvqlzjmabpohcxhdfhskynbs9cljw
Photo Courtesy: Danielle Cerullo/Unsplash

This simple, fast workout can help you fight those age-related jiggles in just 10 minutes a day. You'll need a pair of light dumbbells and a workout mat. Do this entire circuit once, straight-through: triceps press (15 reps), wide-stance deadlift (12 reps), plie-biceps curl combo (five reps), squats with overhead press (15 reps) and single-leg row (12 reps).

Advertisement

Get in Mini-walks Throughout the Day

To really burn fat and slim down, many people may tell you that you need at least 45 minutes of cardio five days a week — but that's just not very workable. In fact, for most people, it's just downright impossible. Luckily, research has shown that several shorter workouts can be just as beneficial.

Msc6nlt3yg6ebwvdpcjcbryx04p8urhe5k4i555j37es Bsyirlohfofhsufjelwr2xrahui8ktomh3l1ugfinhvs9g Uj4jdrb90wpx6fefhhddcny6ex8qxzr1katvk Kositvjt2lyiywkg
Photo Courtesy: Bruno Nascimento/Unsplash

One great way to get in a bit of cardio is with a brisk walk each morning. Not only will it boost your heart rate, but it'll also leave you feeling energized for the day ahead. Simply start with a five-minute warm-up and then follow it up with five minutes of brisk walking or jogging. Squeeze these mini-sessions in throughout the day.

Start Your Morning on the Right Foot With This 10-Minute Workout

Many people prefer working out in the morning. For some, it's the only time of day when they can get a few minutes to themselves. For others, it's when they're feeling their most energetic. Whatever your reason, this is a quick 10-minute workout you can squeeze in on even the most hectic of weekdays.

Bgcb5qyedqmlwwm7nafelq2wzd2sthel1jkxe Vc0hkqmvoz12 9aoaqje8gnur W2ggrpnka3kmdeuyarpkzgoh6pnllcjojctlvgw7xwhg8tzuyflkiicetpfozushmargmf0yg5kxlx Vq
Photo Courtesy: opolja/iStock Getty Images Plus Collection/Getty Images

Los Angeles-based trainer Kit Rich came up with this simple circuit that you can modify to include your favorite moves. Just do one minute of an upper-body exercise, one minute of a lower-body exercise and one minute of abs. Repeat this three times. Her recommendations are push-ups, plank holds and squats.

10-Minute Cardio Fat Blaster

If you want a quick workout that’ll help you lose weight, boost your metabolism, improve heart and lung health, and enhance endurance, then this is the workout for you. High-intensity interval training (HIIT) workouts like this have been proven to burn more calories in the following 24 hours than traditional cardio routines.

Ku6ibp5st3ecqcrw8w3hlkvrqsf6vtonkji Zhat8ryolwulhuwisfufdemriw5dldhj 7r2 Fxifcz2yhedr 9tmvtnndfd22ggvjhgddrpxklir 2cs Hirhpdyxgymd9whtdbwgfz3xi63g
Photo Courtesy: Paul Bradbury/Caiaimage Collection/Getty Images

If you're ready to pump up your workout — and get more done in less time — hop on the cardio machine of your choice at the gym and follow this circuit. Do two minutes at a steady pace and one minute at a difficult-to-maintain pace. Repeat this two or three more times and follow it with one minute of easy recovery.

Advertisement

Increase Your Explosiveness With This Short Workout

If you want to increase your explosiveness (your power output), this workout can give you the results you want in just a few minutes a day. It's designed to increase the speed and quickness with which you complete any movement, so it's great no matter what sport you do. And, you can do this whole workout at home.

382hh53qjitxy228vpr4dvqh3gbwbq5swwcswcmquayklfn4iqtn2roxdzo6 9kdkkwox Rk3qlacnrvxowkxzvybuljz5rqklukiu5o5lxy82ih0ybgpmst1r82h1ze7hyvodk7neopqee7tg
Photo Courtesy: Thomas Barwick/DigitalVision Collection/Getty Images

Because these moves are so demanding, you'll want to rest for a full 60 seconds between each exercise. Do the following circuit for a total of three rotations: jump squat (10 reps), plyo push-up (10 reps), reverse lunge (12 reps), lateral box jump (five reps), box jump (12 reps), burpee tuck jumps (12 reps) and pistol squat (four reps).

Target Your Butt, Abs & Arms in Just 5 Minutes

If you have five minutes during your day, no matter where you are, you can get in this quick full-body workout. And if you can't find five free minutes somewhere during your day, then perhaps it's time to reassess your schedule!

Vr6dsn3pq9mfhpvjgzc5lzj48gwzjo Wvkrcm Pu1 G2rfkf8ebqrkuql1rtk6vvsj4qmb6gelkgcozfukbo7jgqqgbllnpapg Ajvircgg3atw5s5plyrrxngjp Qkvaa T8hur9dtqzcvcpw
Photo Courtesy: fizkes/iStock Getty Images Plus Collection/Getty Images

This fast routine was developed by trainer David Kirsch and gets your entire body involved. You'll need a set of light weights, but if you don't have them you can just use your body weight. Do the entire circuit straight through, taking one minute per exercise: sumo lunges, squats, jumping jacks with shoulder presses, planks, left side planks and right side planks.

A Simple 10-Minute Core Workout

Want to strengthen your core and improve your posture and balance? Have a sore back and know that exercise would help? Unfortunately, many people are in this same boat, but they don't have time to go to the gym or see a trainer. This simple 10-minute core workout could ease what ails you.

L4jakjoa1mhbqs05fpoknig4a8xbgjdli7jhi 5t7witd3yzdpbjz H Xdl 8l0paupgfpmn Xpg01feknecmumzrzcboig4b0wxomj6qg 7tmukj Wc0f4zssdkuaewmkhd8bmkp6b Azm5jq
Photo Courtesy: Undrey/iStock Getty Images Plus Collection/Getty Images

Simply go through the following rotation of exercises. Do 10 reps each, twice through: plank (one minute), supermans, leg raises, bicycle crunches and vertical leg crunches. They may seem like easy exercises, but at the end of 10 minutes, you'll be feeling the burn!

Advertisement

Get in a Quick Workout on Your Lunch Break

Getting in a midday workout may seem like the most unappealing thing ever. After all, who wants to hit the gym on lunch and come back to the office all sweaty? But getting your heart rate up in the middle of the day can help you get over that dreaded 2 p.m. slump.

Sqr3ttwdmimtmnwblvboehryngggkvmsz4mrbpqjbgt Dmyzj1e3v1ispzjarjlsdg9ybgfp84yaexrjmqijoupbv Ynedynl Qjqf4sxphuh Bmjysdmtiawupkq7nzo7shdkbl0 Hzj5mjkw
Photo Courtesy: Westend61/Getty Images

If you have 15 minutes to spare at lunchtime, this routine will not only boost energy but also burn some calories to boot. Climb a few flights of stairs or do jumping jacks for two minutes, walk at a brisk pace for eight minutes, climb stairs or do jumping jacks for two more minutes and take a cool-down walk for two minutes.

Don't Forget to Stretch

It seems like people are always worried about burning calories and losing weight, but keeping your body limber and flexible is just as important for your overall health. If starting a workout routine feels overwhelming for you right now, you can still do your body some good by completing a few easy stretching exercises.

Uidyglpmxdw7ch 5djxbbwm1lnlahy01fwyx95dsymag7chue1bn9 Cqoih5yllgmxytvazksszwsv8irqumg2rypo5v3xov4h7ac Wn Xajmitoi7abdbq7qlehpqn0f Kh2zman O0sukonq
Photo Courtesy: Alexander Mills/Unsplash

Nutrition and lifestyle coach Paloma Pilar says, "Don’t underestimate stretching and mobility. Stretching improves circulation by increasing blood flow to your muscles, which leaves you feeling refreshed and invigorated." Not sure where to start? Try these standing hamstring, chest and upper-back stretches suggested by VeryWell Fit.

Don't Want to Work Out? Don't Worry About It

Sometimes you just need a day off. If you truly don't want to do anything but sit on your couch, binge watch your favorite show and eat a pint of ice cream, don't worry about it. We've all been there, and there's no shame in that game.

3uldteco8lozz5od6yzxeftfqzwgzviuvvj0cynqefour3d5imiq2z5fzzcxif3l4cbv39wdeqmx0xmg0jgbjlucube62pgvvyk0dx2a9gngssc Drjjxtxafeetnzeib91kzqchbu94vqxpvq
Photo Courtesy: UltraF/DigitalVision Collection/Getty Images

Physical health is important, but mental health is too. Take your day off, destress and get back into your fitness routine the next day. In the meantime, why not try some relaxing stress-busters like a nice hot bath or some lavender essential oils?

Advertisement