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Get ready for a great workout plan for busy professionals!
Because finding time to workout is hard enough. But finding time to also CREATE a workout plan?
That can truly make working out feel overwhelming.
You’re a busy go-getter. You need a pre-designed workout plan for busy professionals like you. A plan that requires minimal time to execute but is effective and gets you the results you want.
Most people assume that’s not possible. While some may learn how to fit exercise into a busy schedule, they achieve only the fitness bare minimum.
As a go-getter myself, I don’t think that’s good enough. And chances are, you don’t either.
Which is why – on top of my nursing career – I became a certified personal trainer. I wanted to know how someone with 12 hour shifts and a 1 hour
each-way commute could get the fitness results they want – even if they are short on time, incredibly tired, and juggling multiple responsibilities.
And I learned that if you have the right workout plan, designed with a busy schedule in mind, it’s 100% possible to “have it all.”
So after years of studying, after working with clients and seeing what worked for them and what didn’t, I have an efficient, ultra-effective, completely realistic workout plan for busy professionals like you.
So let’s get you fit!
Please note: Check with your physician before starting any exercise routine or starting any particular diet. See this Disclaimer for more details. This post may contain affiliate links. For details, please visit my Disclosure page. Thank you!
Before diving in, I’ve made a FREE printable of the workout so you can save and reference it as needed. Click below to download it:
Busy Schedule Workout Plan: How It Works
This workout plan for busy professionals is 5 days a week. This is because consistency is the key to getting results. If you want results, you have to show up regularly.
But that also means you don’t have to commit multiple hours to working out each day.
In fact, no workout is longer than 25 minutes.
The way I make my workouts efficient and ultra-effective is with these techniques:
- Combining cardio and strength training into one workout
- Using combination moves to hit more than one muscle group at once
- Using metabolic moves that challenge your strength while boosting your heart rate
- Devoting a day each to challenging each muscle group (in this plan: upper body, lower body, and core/abs)
- Having at least one day between working the same muscle group again (except abs because it’s a more resilient muscle group)
- Warm-up and cool-down stretches included in the workout time. Each warm-up and cool-down are also designed specifically for each day’s workout in order to decrease the risk of injuries.
Note: If you’re looking to lose weight, you may need to add more cardio to your workout routine. You also may need to alter your eating habits to achieve a caloric deficit. For more about eating for weight loss, see How to Lose Weight with Guaranteed Results.
Equipment Needed for This Workout Routine
All you’ll need for this workout plan is a mat for the floor and a medium set of dumbbells. For most, this will be 8-10 lb. If you have a recent strength training history, opt for 10 lbs (or feel free to go higher).
Photo used in pin was created by drobotdean – www.freepik.com
Workout Plan for Busy Professionals
Monday – Upper Body Workout (20 Minutes)
2 Minute Warm-Up:
- 60 seconds – Jumping Jacks
- 30 seconds – Arm Circles
- 30 seconds – Wide Stance, Alternating Reach for Opposite Toes
Workout: 15 Minute AMRAP (as many rounds as possible). Complete all 5 exercises below, rest 30 seconds, and repeat until 15 minutes is up.
| Exercise | Notes |
| 10 Dumbbell Jumping Jack Press | Use 1 dumbbell held in both hands |
| 10 Bent-Over Rows | 2 dumbbells |
| 10 Push-Ups | No weight |
| 10 Bicep Curls to Overhead Press | 2 dumbbells |
| 10 Bent-Over Tricep Extensions | 2 dumbbells |
3.5 Minute Stretch:
- 30 seconds – Bicep Stretch
- Interlock hands behind your back, straighten your arms, and rotate your elbows backwards until you feel a stretch in both biceps.
- 60 seconds – Tricep Stretch (30 sec. each side)
- Reach right hand up to right shoulder, and use left hand to pull elbow back until you feel a stretch in your right tricep. Hold 30 seconds, then switch sides.
- 60 seconds – Shoulder Stretch (30 sec. each side)
- Reach arm across chest and use opposite arm to pull it in towards your chest until you feel a stretch in your shoulder. Hold 30 seconds, then switch sides.
- 60 seconds – Wall Chest Stretch (30 sec. each side)
- Face the edge of a doorway/wall, place your palm and forearm against the doorway/wall, and then slowly walk forward so your arm is pulled up behind you. Walk forward just until you feel the stretch from the front of your shoulder through your chest muscle. Hold 30 seconds, then switch sides.
Tuesday: HIIT Workout (20 Minutes)
2 Minute Warm-Up:
- 30 seconds – High Knees
- 60 seconds – Skaters
- 30 seconds – Shoulder Rolls (15 seconds each way)
Workout: 15 minute high intensity interval training (HIIT) – complete all exercises, including rest following each move. Perform circuit a total of 3 times (15 minutes total).
| Exercise (30 seconds each) | Notes |
| Dumbbell Swings | Like kettlebell swings |
| REST | |
| In-and-Out Squat Jumps | |
| REST | |
| Burpees with Jump | No push-up |
| REST | |
| High-to-Low Planks | |
| REST | |
| Jumping Lunges | |
| REST |
3 Minute Stretch:
- 60 seconds – Kneeling Hip Stretch (30 sec. each side)
- Go into a lunge, placing back knee on ground. Lean into your front leg (make sure your front knee doesn’t extend past your toes, otherwise scoot your foot forward) until you feel a stretch where your back leg connects to your hip. Hold 30 seconds, then switch sides.
- 60 seconds – Shoulder Stretch (30 sec. each side)
- Reach arm across chest and use opposite arm to pull it in towards your chest until you feel a stretch in your shoulder. Hold 30 seconds, then switch sides.
- 60 seconds – Glute Stretch (30 sec. each side)
- Sitting on ground with both legs extended, cross your right leg over your left. Use both arms to hug your right leg into your chest until you feel a stretch in your right glute muscles. Hold 30 seconds, then switch sides.
Wednesday: Rest Day
Enjoy! You’ve earned it!
Thursday: Full-Body Workout (20 Minutes)
2 Minute Warm-Up:
- 30 seconds – Hip-Width Stance, Alternating Reach for Opposite Toes
- 60 seconds – Stationary Side-to-Side Lunges (don’t move your feet, just lunge side-to-side)
- 30 seconds – Arm Circles
Workout: Circuit 1 is max reps in 5 minutes (1 rep, 2 reps, 3 reps…). This means you’re repeating the circuit below continually until 5 minutes is up, adding one more repetition of each exercise each time. For example, the first round you’ll do 1 squat, 1 push-up, then 1 sit-up. The next round, you’ll do 2 squats, 2 push-ups, and 2 sit-ups. No time for rest here – keep pushing until the time is up (and see how many reps you can get up to)!
Circuit 2 changes up the movements, continuing to hit all areas of your body! You’ll do that circuit twice.
Circuit 1
| Exercise | Notes |
| 1 x Squat | Go as low as you can while maintaining good form. |
| 1 x Push-Up | Perform on knees if needed. |
| 1 x Sit-Up | Not crunches. Sit all the way up, using your abs to do the work. |
Circuit 2
| Exercise | Notes |
| 10 Dumbbell Push-Press | Use your momentum to drive your arms overhead. |
| 10 Burpees | With jump, without push-up! |
| 10 Reverse Lunge to Bicep Curl | Lunge back, then put your weight in your front heel to step forward. Perform a bicep curl. That’s 1 rep. Alternate sides to complete 10 lunges/curls total. |
| 20 Spiderman Plank | In an upper plank position, crunch one leg out to the side. Return leg to starting position. That’s 1 rep. Alternate sides to complete 20 total. |
| REST | 30 seconds |
3.5 Minute Stretch:
- 30 seconds – Cobra Stretch
- Lie on your stomach and then push your torso up with your hands until you feel a stretch in your abs.
- 60 seconds – Glute Stretch (30 sec. each side)
- Sitting on ground with both legs extended, cross your right leg over your left. Use both arms to hug your right leg into your chest until you feel a stretch in your right glute muscles. Hold 30 seconds, then switch sides.
- 60 seconds – Side-Lying Quad Stretch (30 sec. each side)
- Lay down on your side with your head resting on your arm. Bend your lower leg to stabilize you. Then bend your top leg, grabbing your top foot with your top hand. You should feel a stretch in your top quad muscle (front of thigh). Hold 30 seconds, then switch sides.
- 60 seconds – Wall Chest Stretch (30 sec. each side)
- Face the edge of a doorway/wall, place your palm and forearm against the doorway/wall, and then slowly walk forward so your arm is pulled up behind you. Walk forward just until you feel the stretch from the front of your shoulder through your chest muscle. Hold 30 seconds, then switch sides.
Friday: Ab Day with Cardio (15 Minutes)
2 Minute Warm-Up:
- 60 seconds – Skaters
- 60 seconds – Alternating Cat-Cow Stretch (excellent prior to ab exercises)
Workout: Alternating cardio and ab exercises – repeat circuit twice. Then move on to the ab burner circuit (complete 2x as well) to make sure they’re really fried (this is how we get definition, my friend!).
| Exercise (30 seconds each) | Notes |
| Jumping Jacks | Cardio |
| Bicycles | Core |
| Inchworms | Cardio |
| Reverse Crunches | Core |
| High Knees | Cardio |
| Flutter Kicks | Core |
Ab Burner Circuit
| Exercise (30 second each) | Notes |
| R Side Plank with Reach Under | Too hard? Hold the side plank instead. |
| L Side Plank with Reach Under | |
| Crunch Up to Toes | Legs are extended straight in the air |
| Russian Twists | If you can, keep your heels off the ground. If not, then it’s something to work towards. |
2.5 Minute Stretch:
- 30 seconds – Cobra Stretch
- Lie on your stomach and then push your torso up with your hands until you feel a stretch in your abs.
- 60 seconds – Shoulder Stretch (30 sec. each side)
- Reach arm across chest and use opposite arm to pull it in towards your chest until you feel a stretch in your shoulder. Hold 30 seconds, then switch sides.
- 60 seconds – Supine Twist Back Stretch (30 sec. each side)
- Lay on your back with your legs extended. Bend your right leg up, placing your right foot on the inside of your left thigh. Using your left hand, pull your right knee to the left, all the way to the floor if you’re able. Keeping both shoulders on the floor, extend your right arm out to the right side and turn your head in that direction. This is an excellent back stretch. Hold 30 seconds, then switch sides.
Saturday: Lower Body Workout (Approx. 25 Minutes)
2 Minute Warm-Up:
- 30 seconds – Hip-Width Stance, Alternating Reach for Opposite Toes
- 60 seconds – Stationary Side-to-Side Lunges (don’t move your feet, just lunge side-to-side)
- 30 seconds – Arm Circles
Workout: Decreasing reps (15-12-9). Complete all exercises in the circuit using the first amount of reps. Rest 45 seconds, then perform the circuit again using the next amount of reps listed above. Continue until you’ve finished all rep amounts. For example, first you’ll do 15 reps of all exercises. Next you’ll do 12 reps. And so on.
| Exercise | Notes |
| Squat Jumps | No weight |
| R Lunge Pulses | If you’re feeling ambitious, try holding dumbbells in each hand |
| L Lunge Pulses | If you’re feeling ambitious, try holding dumbbells in each hand |
| Deadlifts | 2 dumbbells. Be sure you’re keeping your back straight and using your hips to drive the movement! |
| Sumo Squat with Calf Raises | No weight. Calf raise is at top of movement, not when you’re in the squat. |
3 Minute Stretch:
- 60 seconds – Side-Lying Quad Stretch (30 sec. each side)
- Lay down on your side with your head resting on your arm. Bend your lower leg to stabilize you. Then bend your top leg, grabbing your top foot with your top hand. You should feel a stretch in your top quad muscle (front of thigh). Hold 30 seconds, then switch sides.
- 60 seconds – Standing Wall Calf Stretch (30 sec. each side)
- Face a wall and take a step forward with one foot, placing your palms on the wall. Lean forward until you feel a stretch in the calf of your back leg. Hold 30 seconds, then switch sides.
- 60 seconds – Glute Stretch (30 sec. each side)
- Sitting on ground with both legs extended, cross your right leg over your left. Use both arms to hug your right leg into your chest until you feel a stretch in your right glute muscles. Hold 30 seconds, then switch sides.
Sunday: Rest Day
Awesome job! Rest up – a new week starts tomorrow!
Summary of Workout Plan:
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Upper Body | HIIT | Rest | Full-Body | Abs and Cardio | Lower Body | Rest |
I hope this workout plan for busy professionals is exactly what you’ve been looking for. The workouts are short enough to squeeze in on your busiest days, but still jam-packed with tough moves to get you results.
Photo used in pin was created by freepik – www.freepik.com
Photo in pin created by pressahotkey – www.freepik.com
Save this workout plan for busy professionals! Click below (under “Sharing is Caring”) and pin one of the vertical pin on Pinterest so you can reference back whenever you need!
(Have a question about any of these moves? Comment below and I’ll share a good demonstration video!)
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