5 Essential Exercises for Busy People

Essential Exercises for Busy People



Working out is probably a must in most people’s lives nowadays, but finding the time is very difficult, especially if you have to balance your work life, romantic life, family life and social life.

From eating healthier, to sleeping more, your life can get better. However, exercise is still key in your daily life, and there are some ways in which you can achieve fitness goals without having to abandon other activities.

Essential Ideas for Quick, Easy and Fruitful Exercises

#1. Lunge Jumps

This one can be adjusted to the individual’s resistance level. Step forward with one leg and lowering your hips until both knees are bent at 90 degree angles. Make sure your front leg isn’t pushed past the ankle.

When you incorporate a jump in between, you’re building cardio into a great lower body strength exercise, but it isn’t necessary. Do 5 lunges on each side and your legs will transform.

You don’t need much space or time for this exercise, do them while you cook, before you shower or as a 5 minute break in your office.

#2. Squats

One of the most common exercises out there, squats can change your form easily.

First, stand with your head facing forward and keep your chest held up and out. Place your feet shoulder-width apart, and keep your hands straight out in front of you. Sit back and down, make sure that as you do this your lower back arches slightly, but doesn’t round.

Add a jump if you want to make it a cardio workout, as you land you will lower down into the squat. With 10 of these your legs and bottom will feel it in no time.

Young woman performs squats

#3. Burpees

Maybe the most demanding exercise of this list, but the most rewarding too. This is both an aerobic and strengthening exercise, which couldn’t be better for someone looking to get results while saving time.

Stand with your feet hip width apart and your arms by your side. Lower down into a squat position with your hands on the floor in front of you. Kick your legs backwards into a plank position, push your chest back up and your feet forward into a squat position again, and then jump with your hands in the air.

Burpees may require more space, but not more time. Push yourself with these at least 3 times a week for about 8 repetitions and your whole body will change in no time.

#4. Wall Push-Up

This is for your upper body and can be done everywhere as long as there is a wall. Put your hands shoulder width apart on a wall, engage your abs, separate your feet, and keep your legs and back straight. Bend your elbows and lean in, push back and repeat.

This push-up works your chest, shoulders, triceps and even your core. You can do this at the office, at home, when you take a shower…. pretty much anywhere, add 8 of these a day to see results.

#5. Toe Dip

Include some ab work with this belly fat burning routine. Lie on your back with your knees bent on a 90 degree angle. Put your arms straight on your side, keep your shoulders down and press hard as you slide your toes towards the ground.

The key part of this exercise is to maintain your abdomen rigid and inhale as you lower your toes, while exhaling as you return them back up. Do this for about 8-10 repetitions and you will see results in your abs.

Ready To Begin?

Don’t worry, you’re not alone if you haven’t worked out in a while. What matters is that you can find some time in your busy day. You don’t have to do these at the same time, but find some time to do them at some point.

The good thing about these 5 exercises is that they are demanding and good for strength, but also easy to do without requiring too much time or equipment. Accompany your workout with enough water to hydrate and a good meal afterwards.


Author Bio: Chidinma is the founder of Fruitful Kitchen, a blog that shares delicious recipes and lifestyle tips. Most of her recipes help women with fertility issues, especially fibroids, PCOS, and Endometriosis. Sometimes, however, you will find other interesting recipes, as well as cooking tips and tricks there.

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