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Having a busy schedule doesn’t mean you have to give up your workouts. Here we leave you some quick and effective options short workouts so that you stay in shape without wasting time.

Strength circuit in 15 minutes

If you prefer to focus on gaining strength without spending hours in the gym, a short strength circuit is perfect for you. Choose four or five basic exercises such as squats, push-ups, lunges and planks. Do each one for 45 seconds, rest 15 seconds, and move on to the next. Repeat the circuit three times.

With this 15-minute workout, you will not only work on your muscle strength, but also your cardiovascular endurance. And you don’t need complicated equipment, your own body weight is more than enough!

Tabata: 4 intense minutes

The Tabata method is one of the fastest and most effective workouts that exist. It consists of performing 20 seconds of an intense exercise, such as burpees or jumping jacks, followed by 10 seconds of rest, repeating it eight times. In total, it is only 4 minutes, but we assure you that you will feel the effort as if you had trained for half an hour.

You can do several Tabata blocks to work different muscle groups or focus on a specific one each day.

Express yoga to make yourself more flexible and relax in 10 minutes

If what you need is a moment of relaxation, but you also want to stay active, an express yoga session is ideal. In just 10 minutes you can perform a sequence of postures that will help you stretch your muscles and relax your mind. Spend a minute in each pose, holding it while breathing deeply.

This not only improves your flexibility, but also helps you reduce stress and feel more connected to yourself.

HIIT (High Intensity Interval Training)

If what you are looking for is to burn a lot of calories in a short time, HIIT is your best ally. This type of training is based on performing exercises at maximum intensity for short periods, followed by short breaks. You can do it in just 20 minutes and work both resistance and strength. The best thing is that you can do it anywhere: at home, at the gym or even in a park.

Plus, it boosts your metabolism for hours after you’re done, meaning you’ll still be burning calories even when you’re done.

Sprints: improve your speed in 10 minutes

If cardio is your thing, but you don’t have time for long running sessions, sprints are the perfect solution. Alternate between full speed sprints for 30 seconds and brisk walking for 90 seconds. Do it for 10 minutes.

With this training you will not only improve your speed and endurance, but you will also activate your metabolism effectively, burning fat and improving your cardiovascular capacity in a very short time.

Core training in 7 minutes

A strong core is essential for good posture and preventing injuries. If you don’t have much time, spend just 7 minutes a day working on this area. Choose exercises such as plank, bicycle, leg raises and escalators. Perform each exercise for 30 seconds with 10 seconds of rest in between.

This type of training, although short, is very effective in strengthening the muscles of the abdomen and lower back, which will help you in other training and in your daily life.

Jump rope: total cardio in 5 minutes

If you’re looking for a workout that makes you sweat quickly and that you can do anywhere, jumping rope is the solution. With just 5 minutes, you can get a great cardiovascular workout, improve coordination, and burn a lot of calories. Try doing 30-second intervals of full-speed jumping, followed by 30 seconds of gentler jumping or rest.

This exercise is ideal for activating the body quickly and effectively, and you only need a rope and a little space.

AMRAP body weight in 10 minutes

he AMRAP (As Many Rounds As Possible) is an excellent option if you want a challenge that combines strength and endurance. Set a timer for 10 minutes and choose three or four bodyweight exercises, such as squats, push-ups, and sit-ups. The goal is to complete as many rounds as you can in that time.

You will feel motivated to beat your own records, and as you progress, you will see how you can do more repetitions in the same time.

If you need advice on the best short workouts and effective, do not hesitate to contact us.