Trying to fit in exercise can be challenging. That’s why I think it’s important to have a file of quick, no-equipment or minimal equipment, workouts that you can fit in when you find yourself with some time to spare. Circuit training and HIIT training are ways to get in a great workout in a short period of time.
I’m a big fan of circuit training; moving from one exercise to the next with minimal rest between exercises and repetitions of the circuit. Incorporating cardio and using multiple muscle groups allows you to burn more calories in a short amount of time.
Below is one of the circuits I try to do most mornings. It’s quick and simple, and I can tailor it depending on how much time I have in the morning. Most of these exercises can be done without equipment, however using a resistance band or dumbbells for many of the strength exercises will increase the intensity.
HIIT training alternates between periods of intense activity and periods of low intensity or rest, which makes it great for short workouts. Your body also burns more calories throughout the day after a high-intensity workout. High-intensity workouts have also been shown to improve your mood and your productivity.
I usually use my treadmill for HIIT training. After a five minute warm-up, I alternate between running hard for 45 seconds and resting or walking slowly for 30 seconds, usually for 20 minutes, followed by a five-minute cool-down and stretching. You could also select a bunch of different cardio moves and alternate between 45 seconds of work followed by 15 seconds of rest. This workout from Daily Burn is a good example:
I also have a Pinterest board where I’ve saved many quick workouts. What are your favorite quick workouts?
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