Best Exercises for People with Limited Time
Even though “we all have the same 24 hours in the day,” let’s be honest – some people have less free time than others.
Courtney Cornwall, Outrun Gravity
Whether you’re the type of person with so much free time it’s tough to stay organized or a person who feels too busy to squeeze things in, regular exercise is a vital aspect of preventive health that everyone should prioritize.
Even if you only have a few minutes to spare in the morning, evening, or on your lunch breaks, here are some bodyweight exercises that can help you hit all your muscle groups without needing any equipment:
We all know that squats are a staple exercise to work the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves. To perform a bodyweight squat correctly, begin with your feet shoulder-width apart with your toes facing slightly outwards. Keep your core engaged, slowly bend your knees, and drop your hips while keeping your feet planted on the ground. Pause at the bottom and carefully rise to a stand, squeezing your muscles at the top. Make sure to take it slow and be mindful of your joints.
Pushups are one of the best well-rounded bodyweight exercises, allowing you to strengthen your chest, shoulders, triceps, and abs. For a traditional pushup, begin in a high-plank position with your palms planted slightly wider than your shoulders and your feet a comfortable distance apart, focusing on keeping your core engaged and staying parallel with the ground. To perform the pushup, slowly bend your elbows until your chest is almost at the floor and then rise to the top again.
If you’re a beginner, you can repeat the same motion with your knees on the floor and/or leaning on an elevated surface until you build up your strength. As long as you retain your form and hold your core, you will feel the burn!
Mountain climbers are a full-body exercise that challenges your core, arms, back, chest, and legs, while also elevating your heart rate. To perform mountain climbers, begin in a high-plank position with your arms shoulder-width apart, your core engaged, and your back lined up sparallel with the ground. Begin by bringing your right knee up to your chest as far as you can, and then as you propel your right leg back, bring your left knee to your chest. You can alternate through this running motion as fast or slow as you like, but make sure to stay mindful of your form throughout the duration of the exercise.
For a total ab-burner, toe touches are the way to go. A strong core is the foundation of physical health, so for this exercise, begin by laying on your back with your legs pointed toward the ceiling at 90 degrees from the ground. With your core engaged, bring your head, neck, and shoulders off the mat, and reach toward your toes before lowering back to the ground. Be sure to keep the motion controlled and avoid a yanking or jerking motion to avoid injury.
For a complete bodyweight workout, start by doing an exercise for 45 seconds with a 20-second break before moving on to the next exercise. After going through all 4 movements, repeat for 4-5 sets, which should take 15-20 minutes depending on your current fitness level.
A quick workout is better than no workout at all, so skip the excuses and elect for a fitness routine that you can perform anywhere, anytime, without the need for outside equipment. Prioritizing exercise in your routine allows you to feel and perform your best, so if you’re looking for tips on how to optimize your performance, our coaches at Outrun Gravity are happy to help.