Best Workout Routine When You’re Short on Time

We all have days when our schedules are so hectic that by the time we glance at the clock, it’s already 6 PM. Finding time for exercise can be a challenge, but even when you're pressed for time, you can still fit in an effective 30-minute workout. By the end of this guide, you’ll have two balanced full-body workouts you can do and the knowledge to build a routine with the equipment you have.

Workout Routine Breakdown:

5 Minutes Warm-Up

25 Minutes Full-Body Circuit Training

Warm-Up:

Even with limited time, skipping the warm-up is not an option. Your heart rate might be elevated from a busy day, but your body still needs preparation to move efficiently. Here’s a quick and effective warm-up routine:

1. Half Kneeling Hip Flexor with Overhead Reach - 6 reps per side

2. Quadruped Heel Sit Thoracic Rotation - 6 reps per side

3. Quadruped Hip Abduction - 6 reps per side

4. Squat to Stand - 6 reps

5. Alternating Hamstring Reach - 6 reps per side

Workout Routine 1:

Superset 1:

1A. Goblet Squat - 12 reps, 3 sets, 60 seconds rest

1B. Single Arm Bent Over Row - 12 reps, 3 sets, 60 seconds rest

Superset 2:

2A. Alternating Reverse Lunge - 20 total reps, 3 sets, 60 seconds rest

2B. Seated Dumbbell Shoulder Press - 12 reps, 3 sets, 60 seconds rest

Finisher (40 seconds work, 20 seconds rest between exercises):

3A. Skier Swings

3B. Piston Press

3C. Speed Squat

3D. Mountain Climbers

Workout Routine 2

Superset 1:

1A. Dumbbell Romanian Deadlift - 12 reps, 3 sets, 60 seconds rest

1B. Push-Up - As many reps as you can, 3 sets, 60 seconds rest

Superset 2:

2A. Dumbbell Walking Lunges - 20 reps total, 3 sets, 60 seconds rest

2B. Dumbbell Chest Supported Row - 12 reps, 3 sets, 60 seconds rest

Finisher:

3A. Plank - Hold for 30 seconds, 3 sets, 30 seconds rest

3B. Dumbbell Incline Curls - 10 reps, 3 sets, 30 seconds rest

3C. Dumbbell Incline Skull Crushers - 10 reps, 3 sets, 30 seconds rest

How to Build Your Own Routine:

Here’s a general guideline to create your own routine. There’s no one-size-fits-all approach, but following this structure will help you design an effective workout.

Building Superset 1:

1A. Bilateral Knee Dominant Exercise (e.g., Squat, Goblet Squat, Front Squat, Back Squat, Zercher Squat)

1B. Horizontal/Vertical Pull (e.g., Single Arm Dumbbell Row, Chest Supported Row, Pull-Ups, Lat Pulldown)

Building Superset 2:

2A. Unilateral Hinge (e.g., Single Leg Glute Bridge, Single Leg Romanian Deadlift, Single Leg Reverse Lunge, Single Leg Cable Kickback)

2B. Horizontal/Vertical Push** (e.g., Dumbbell Shoulder Press, Incline Dumbbell Chest Press, Push-Ups, Single Arm Shoulder Press, Barbell Overhead Press)

Building Finisher:

Choose what you want to prioritize. For example:

- If you prioritize working your chest, do push ups as your finisher. Perform as many push-ups as possible for 2 minutes, rest for 1 minute, then repeat for another set.

 - If doing cardio is your prioritize, do interval training with high-intensity exercises, working for 40 seconds and resting for 20 seconds.

- If you want to blast your arms to finish off the workout, superset bicep curls and tricep exercises. Perform 12 reps of Hammer curls followed by 12 reps of overhead cable tricep extensions.

When time is limited, selecting a workout that is both effective and efficient is crucial. Circuit training with the right movement pairings maximizes the benefits of your exercise routine in a short amount of time.

Give one of these routines a try and see how it fits into your schedule. For more workout tips and routines, subscribe to our newsletter!

FAQs

Q: How often should I do these quick workouts?

A: Aim for 3-4 times a week for best results. Consistency is key!

Q: Can I do these workouts at home?

A: Absolutely! You may need to adjust the movements based on what equipment you have at home.

Q: What if I have more time occasionally?

A: Use the extra time to add more sets or increase the intensity of your workouts by slowing down the movements, performing a 3-second eccentric phase for each rep.

With these quick and effective routines, you can stay fit and healthy even with a tight schedule.