Quick Total Body Workouts for Your Busiest Days

Sometimes, the quick total body workouts are all that you have time for. Here are 12 awesome workouts to get sweaty with – you choose your time limit!

To reach your fitness goals you have to commit. Even on your busiest days you find a way to make it work. Why? Because healthy you is happy you, and your workouts make you feel, well…both of those things.

You know you need to work out. For your physical health. Your mental health.

But somedays even the thought of finding the time to fit in a full workout is stressful.

These workouts are for those days.

Whether you have 10 minutes, 12 minutes or 20 minutes, there’s a workout for you. Decide how much time you have, and get ready to sweat!

Make the Most of the Time You Have

In the perfect world you’d have 90 minutes for your workout. Enough time to change at the gym, warm up and workout, do a little cardio, shower and chat with the guy making your protein smoothie.

In the real world? Sometimes you have 90 minutes, and sometimes you have 15.

A girl’s gotta be flexible. It helps to have an arsenal of workouts ready to go. And it helps to have a few strategies up your sleeve to get the most out of the time you have:

• Forget about reps, focus on timers. I love using timers for quick but effective workouts where I just want to focus on getting the work done. You can download a free interval timer app to use – that way you won’t even have to watch the clock!
  
• Go circuit crazy. Circuits – a combination of 5 or more exercises performed with a short rest interval in between – are a great way to maximize the time you have. You can include an exercise for every muscle group, focus on upper body or lower body only, and mix in cardio do rev your heart rate.
  
• Focus on compound exercises. Compound movements are high impact, multi-purpose moves that pack a punch. You’ll work multiple muscles at a time so you don’t have to worry about wasting time between reps or sets.
  
• Mix cardio and strength training. Make it super fun by downloading a playlist that runs for the exact amount of time you have. When the song changes, you change what you’re doing. For example: song 1 = treadmill sprints, song 2 = bodyweight lunges, song 3 = bike sprints, song 4 = burpees.

Game. Set. Match.

Total Body Workouts for Your Busiest Days

For the days when your boss is up your %^#, you get stuck and traffic and you’re craving that physical release of a good workout!

Is you have time for a…

10 Minute Workout

Bodyweight HIIT

• Do each exercise for 50 seconds at max intensity, with 10 seconds of rest in between.
• Beginners: do 30 seconds at max, 30 seconds rest.

Full Burpee
Traveling Mountain Climbers
Touchdown Side Lunges
Pushup to Shoulder Tap
In and Out Squat Jumps

10 Minute Abs

Set an interval timer for 45/15. Complete each exercise for 45 seconds, rest 15 seconds, then move on to the next. Complete the circuit twice.

Plank Up Downs
Mountain Climbers
Oblique Crunch – right
Oblique Crunch – left
Lying Leg Raises

Kettlebell AMRAP – 10 Minutes

You have 10 minutes to complete as many rounds as possible. Remember: reps only count if they’re in good form!

20 Kettlebell Swings
15 Goblet Squats
10 Weighted Sit Ups
5 Single Arm Shoulder Presses – each side

15 Minute Workout

15 Minute Full Body Workout – Dumbbells

60 seconds – Jumping Jacks
60 seconds – Walking Lunges
30 seconds – Dumbbell Curl to Shoulder Press
30 seconds – Dumbbell Row to Tricep Kickback
30 seconds – Pushups

Repeat for 4 rounds

Lower Body Count Down Workout

You can do this workout with or without weights.
(and yes fine, this one is 16 minutes).

Right leg:
Reverse Lunge – 40 seconds
Add Pulse – 30 seconds
Lunge Hold – 20 seconds

Rest 30 seconds

Left leg:
Reverse Lunge – 40 seconds
Add Pulse – 30 seconds
Lunge Hold – 20 seconds

Rest 30 seconds

Squat – 40 seconds
Add Pulse – 30 seconds
Squat Hold – 20 seconds

Rest 30 seconds

Inchworm – 40 seconds
Plank Hold – 30 seconds
Add Hip Dips – 20 seconds

Rest 30 seconds

REPEAT

15 x 15 Sprints

If you don’t have access to a treadmill or space to run, you can do this workout on any cardio equipment you choose.

Repeat this interval for 15 minutes:

• 15 seconds max sprint
• 45 seconds recovery walk

20 Minute Workout

No-Equipment Cardio

Do each exercise for 50 seconds at max intensity, with 10 seconds of rest in between.
Beginners: do 30 seconds at max, 30 seconds rest.

High Knees
Skaters
Mountain Climbers
Jumping Jacks
Full Burpee
Reverse Crunches

Upper Body and Core Workout

Finish as many reps as possible in the given time. Rest 2 minutes between circuits.

4 minutes:
10 Plank Shoulder Taps
10 Pushups
10 Supermans

5 minutes:
5 Burpees
5 Side Lunge Touchdowns – right
5 Side Lunge Touchdowns – left
5 Inchworms to Cobra
5 Deadbugs – each side

5 minutes:
10 Bench Dips
10 Incline Mountain Climbers
10 Bench Crunches
10 Box Jumps

20-Minute EMOM

EMOM stands for every minute on the minute. Complete the reps shown and then rest for whatever time is left.

Minute 1: 40 second Wall Sit
Minute 2: 10 Dumbbell Deadlifts
Minute 3: 20 Skier Swings
Minute 4: 10 Plank Up Downs

Repeat 5 times.

30 Minute Workout

Total Body Strength Circuit

Grab a pair of dumbbells and a mat. Complete each exercise at a slow to moderate pace for 40 seconds. Rest 20 seconds and move on to the next exercise. Complete 3 circuits total.

Dumbbell Front Squat
Dumbbell Straight Leg Deadlift
Dumbbell Row
Dumbbell Chest Press
Dumbbell Shoulder Press
Dumbbell Bicep Curls
Dumbbell Overhead Tricep Extensions
Weighted Glute Bridge
Russian Twist
Plank Dumbbell Drag

Pyramid Style Interval Run

If you don’t have access to a treadmill or space to run, you can do this workout on any cardio equipment you choose.

4 minutes – Warm Up Pace

20 seconds – Hard Sprint
40 seconds – Moderate Run
60 seconds – Recovery Pace (run or walk)
40 seconds – Moderate Run
20 seconds – Hard Sprint

3 minute Recovery Pace (run or walk)

20 seconds – Hard Sprint
40 seconds – Moderate Run
60 seconds – Recovery Pace (run or walk)
40 seconds – Moderate Run
20 seconds – Hard Sprint

3 minute Recovery Pace (run or walk)

20 seconds – Hard Sprint
40 seconds – Moderate Run
60 seconds – Recovery Pace (run or walk)
40 seconds – Moderate Run
20 seconds – Hard Sprint

3 minute Recovery Pace (run or walk)

20 seconds – Hard Sprint
40 seconds – Moderate Run
60 seconds – Recovery Pace (run or walk)
40 seconds – Moderate Run
20 seconds – Hard Sprint

4 minute Recovery Pace (run or walk)

Cardio and Core 30 Minute Workout

Set an interval timer for 40/20 second intervals. Work for 40 seconds and then active rest for 20 seconds.

Run in Place
Squat Punch
Inchworm to Pushup
Plank Jacks
Alternating Forward Lunge
Skaters
Single Leg Deadlift – right
Single Leg Deadlift – left
Glute Bridge
Reverse Crunch

Repeat 3 times