Photo created by freepik – www.freepik.com
I’m excited to share with you a full-body workout for busy people – a group of people near and dear to my heart.
Because I’m one of you. My schedule is often filled to the brim, likely to spill over if I drop a workout in too. But I have fitness goals and want to stay healthy. Simply skipping workouts day-after-day may sound like the easy choice, but wouldn’t do much to advance my fitness.
So quick, full-body workouts have become my bread and butter.
And this is the fast and effective workout of your dreams.
What makes this workout different?
In other words, why shouldn’t you click the back button and try out another “of your dreams” workout?
Because I’ve accounted for everything you could want in a workout for busy people. This workout:
- Takes only 24 minutes
- Includes a warm-up and cool-down stretch
- Is full-body: hits legs, butt, arms, chest, back, and abs. More specifically, it also hits your quads, hamstrings, biceps, triceps, and shoulders.
- Has an ab circuit – because who doesn’t want to define those abs?
- Includes combination/compound moves to hit multiple muscle groups during ONE move #efficiency
- Has stabilization moves (balance) and power moves (in this case, jumping) to strengthen you further
- Alternates strength training moves with cardio moves to get in cardiovascular training and burn maximum calories
It also only requires one light/medium set of dumbbells and a soft surface for core work, such as an exercise mat.
In other words:
If this isn’t the best workout for busy people, I don’t know what is.
And because it does target everything, I’d recommend doing this workout every other day to give your muscles a day to recover. On your off days, you can perform straight cardio for 20-30 minutes. This will get you a very well-rounded exercise routine – without spending hours on hours working out.
Here’s an example of a schedule:
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Full-Body Workout | 25 Min Cardio | Full-Body Workout | REST | Full-Body Workout | 30 Min Cardio | REST |
Now that you can’t wait to see this dream workout for busy people, let’s get to it!
(For the set of dumbbells, select a weight where you can perform bicep curls into an overhead press for 45 seconds at a time. For many women, 7-8 lbs is a great place to start.)
24 Minute Full-Body Workout for Busy People
Warm-Up: 2 Minutes
30 seconds – Hip-width alternating toe touches
30 seconds – Low side-to-side lunges
30 seconds – Shoulder circles (15 sec. forward, 15 sec. backward)
30 seconds – Cat-cow
Workout Part 1 – Strength and Cardio: 10.5 Minutes
| Time | Exercise | Notes |
|---|---|---|
| 45 Seconds | Deadlift | Light/medium dumbbells. |
| 45 Seconds | In-and-out jump squats | From shoulder-width to sumo squat stance. No weights. |
| 45 Seconds | Single-leg bicep curl to press | Light/medium dumbbells. First round on left leg, second round on right. |
| 45 Seconds | Jumping jacks | No weights. Go quick! Now is the time get your heart rate up! |
| 45 Seconds | Bent-over row to tricep extension | Light/medium dumbbells. Keep your back flat and your abs engaged. |
| 45 Seconds | Burpees | With push-up and jump (okay to do push-ups on knees). No weights. Full effort here! |
| 45 Seconds | REST | Time to recover. |
Workout Part 2 – Ab Circuit: 6.5 Minutes
| Time | Exercise | Notes |
|---|---|---|
| 30 Seconds | Crunch to toes | Legs straight up in the air. |
| 30 Seconds | Plank around the world | Keep each extremity up for 2 seconds. Think slow and controlled. |
| 30 Seconds | Plank hip dips | We’re working those obliques! |
| 30 Seconds | Flutter kicks | Keep your lower back plastered to the ground. Raise your legs higher if you need. |
| 30 Seconds | Left side plank with reach under | Twisting moves are great for the obliques! Here we come 11 abs! |
| 30 Seconds | Right side plank with reach under | Now hit the other side! |
Cool-Down Stretch: 5 Minutes
60 seconds – Quad Stretch
30 seconds – Bicep Stretch
30 seconds – Cobra
60 seconds – Glute Stretch
60 seconds – Shoulder Stretch
60 seconds- Tricep Stretch
Yes!! You did it you rockstar! Now make a schedule and bookmark this page or pin the image below to Pinterest so you can find this workout again.
Fitness goals, here we come!
Photo in pin was created by freepik – www.freepik.com
Did you like this workout for busy people? Interested in others that keep your busy schedule in mind? I’m a certified personal trainer and weight loss specialist, and I’m currently accepting ONLINE clients. I would love to train you! Click the button below to learn more about my services.
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