Limited time to workout? Try out these quick workouts!

The great thing about exercise and fitness training that it is adaptable to any equipment or time available you have! Here are few workouts to choose from (only pick one of the blocks below):

1.) Full-Body Circuit Workout

  • Goal: Build overall strength and endurance

  • Warm-Up (5 minutes):

    • Jumping jacks: 1 minute

    • Arm circles: 30 seconds each direction

    • High knees: 1 minute

    • Bodyweight squats: 1 minute

    • Reverse lunges: 1 minute

  • Circuit (2-3 Rounds):

    • Push-Ups: 12 reps

      • Modification: Kneeling Push-Ups OR Incline Push-Ups

    • Bodyweight Squats: 15 reps

      • Progression: Add a jump

      • Modification: Perform a Half Squat

    • Plank Hold: 30 seconds

      • Progression: Plank with Alternating Shoulder Taps

    • Dumbbell Single Arm Rows: 12 reps per arm

    • Mountain Climbers: 20-30 seconds

      • Progression: Speed up for increased intensity

      • Modification: Perform on Incline

  • Cool-Down (5 minutes):

    • Forward fold: 1 minute

    • Chest stretch: 1 minute

    • Hip flexor stretch: 1 minute per side

    • Child’s pose: 1 minute

2.) Upper Body Strength

  • Goal: Enhance upper body strength and definition

  • Warm-Up (5 minutes):

    • Arm swings: 1 minute

    • Light jogging or brisk walking: 3 minutes

    • Shoulder rolls: 1 minute

  • Workout (2-3 Rounds):

    • Dumbbell Bench Press: 12 reps

      • Modification: Perform Push-Ups or Incline Push-Ups

    • Dumbbell Shoulder Press: 12 reps

    • Bicep Curls: 15 reps

      • Modification: Use Long Band

    • Tricep Dips: 15 reps

  • Cool-Down (5 minutes):

    • Upper back stretch: 1 minute

    • Tricep stretch: 1 minute per side

    • Bicep stretch: 1 minute per side

    • Gentle shoulder stretches: 1 minute

3.) Lower Body Blast

  • Goal: Strengthen and tone the lower body

  • Warm-Up (5 minutes):

    • Marching in place: 1 minute

    • Leg swings: 1 minute per leg

    • Bodyweight lunges: 1 minute

    • Butt kicks: 1 minute

    • Side leg raises: 1 minute per side

  • Workout (2-3 Rounds):

    • DB Goblet Squats: 15 reps

      • Modification: Bodyweight Squats

    • DB Walking Lunges: 12 reps per leg

      • Modification: Bodyweight Stationary lunges

    • Glute Bridges: 15 reps

      • Progression: Single-Leg Glute Bridges

    • Calf Raises on Elevation (step/box): 20 reps

      • - Modification: Perform on flat ground if no elevated surface

  • Cool-Down (5 minutes):

    • Standing quad stretch: 1 minute per leg

    • Hamstring stretch: 1 minute per leg

    • Seated forward bend: 1 minute

    • Figure-four stretch: 1 minute per side

These workouts provide a balanced approach to fitness, targeting strength, endurance, and flexibility. They can be adapted based on individual fitness levels and available equipment.

Meena Sharif