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Finding the time for exercise can be a challenge. However, staying fit and healthy is crucial for your well-being and to help you be there for your kids for as long as possible. The good news is that you don’t need hours at the gym to achieve this goal.
In this post, I will share 10 quick and effective workouts specifically designed for parents who are short on time. These workouts are efficient, can be done anywhere, and require minimal equipment. Some exercise is better than nothing. So, let’s discover how you can incorporate exercise into your busy schedule and stay on track with your fitness goals.
HIIT Workout
High-Intensity Interval Training (HIIT) is a fantastic option. This workout involves short bursts of intense exercises followed by brief recovery periods. You can perform exercises like jumping jacks, burpees, mountain climbers, and squat jumps. Aim for 20-30 seconds of intense exercise, followed by 10-15 seconds of rest. Repeat this cycle for 10-15 minutes, and you’ll get a full-body workout that boosts your cardiovascular fitness and burns calories effectively.
Tabata Training
Tabata is another high-intensity workout. Each exercise runs for approximately four minutes. The activity consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of eight rounds. The goal of this training is to push yourself as hard as you can for the 20 seconds of activity. Choose exercises such as squats, push-ups, mountain climbers, lunges, or plank holds. Tabata training is a quick way to improve your strength, endurance, and overall fitness level. For best results, choose around 4 activities which will last around 20 minutes. This workout is great if you are time limited but it offers a full body workout that can deliver results if you are consistent.
Bodyweight Circuit
Bodyweight circuits are a great choice too because you don’t need any equipment. Design a circuit by selecting exercises like push-ups, squats, lunges, planks, and jumping jacks. Perform each exercise for 30 seconds, then move immediately to the next one, allowing minimal rest between exercises. Complete three to five rounds for a full-body workout that builds strength, increases flexibility, and burns calories.
Stair Climbing
Stair climbing is a convenient and effective workout that can be done almost anywhere. If you have stairs at home, use them! Simply climb up and down the stairs repeatedly for a set period of time, challenging your leg muscles and cardiovascular system. Alternatively, find a nearby public space with stairs, like a park or stadium. Stair climbing is a great way to tone your legs, increase your heart rate, and burn calories in a short amount of time.
Resistance Band Exercises
Resistance bands are compact, affordable, and versatile exercise tools that are perfect for busy parents. These bands offer resistance in different levels and can be used for various exercises. Perform exercises like bicep curls, shoulder presses, squats, or rows using the resistance bands. Aim for 10-15 repetitions for each exercise, completing two to three sets. Resistance band exercises help improve strength, flexibility, and overall muscle tone. In time you can increase the weight of resistance to achieve greater muscle tone.
Yoga and Stretching
A more relaxing form of exercise, yoga routines can help you unwind, improve flexibility, and relieve muscle tension. You can follow online yoga classes or find stretching routines that target specific areas of your body. Dedicate 15-20 minutes to stretch and practice yoga poses like downward dog, the balasana, and the mountain pose. These activities promote relaxation, enhance flexibility, and contribute to overall well-being.
Cardio Kickboxing
Cardio kickboxing combines cardiovascular exercise with martial arts-inspired movements. You can follow along with instructional videos or find virtual classes that guide you through punches, kicks, and combinations. This workout improves endurance, coordination, and strength. It also serves as a great stress-reliever and a fun way to burn calories while releasing some energy.
Quick Walks or Runs
If you have limited time, don’t underestimate the power of a brisk walk or run. Lace up your shoes, grab a water bottle, and head outside for a 20-30 minute walk or jog. This simple and accessible exercise allows you to get some fresh air, clear your mind, and burn calories. It’s a great way to stay active when you’re short on time.
Dance Workouts
Turn up the music and dance! Dancing is an enjoyable way to get your heart rate up and move your body. Follow dance workout videos or create your own routine at home. Whether it’s hip-hop, salsa, or Zumba, dancing provides a full-body workout while boosting your mood and reducing stress. Invite your kids to join in for some family fun.
7-Minute Workout
For those days when time is scarce, the 7-Minute Workout is your go-to option. This scientifically designed workout comprises 12 exercises performed for 30 seconds each, with 10 seconds of rest in between. These exercises target different muscle groups, including squats, push-ups, planks, and jumping jacks. The 7-Minute Workout is efficient, requires minimal equipment, and can be done anywhere, making it perfect for busy parents who want to squeeze in a quick workout during their day.
You don’t need to work out every day – 3-4 times a week of resistance training combined with a 30-60 minute walk per day is highly effective. And if you’re not sure where to begin, start with something basic and spend 15 minutes a day working on it. In time, you can increase the length of time you exercise and the frequency. Don’t forget to stay hydrated during your exercise and supplement your new exercise routine with the right nutrition.
Final Thoughts
Juggling busy family life doesn’t mean you have to sacrifice your fitness. With these 10 quick and effective workouts, you can incorporate exercise into your busy schedule without spending hours at the gym. Choose workouts that suit your preferences, time availability, and fitness level. Remember, even short bursts of physical activity can make a significant difference in your overall health and well-being. Prioritise your fitness, set realistic goals, and make time for exercise—it’s an investment in yourself that will benefit both you and your family.
If you want to receive personalised fitness coaching and weekly accountability, check out my coaching program. You’ll receive regular check-ins, tailored fitness and nutrition plans, mental health check-ins and all the support you need to succeed on your fitness journey.