5 Simple Ways To Exercise When You Have No Time

In today’s fast-paced world, it can be challenging to find time for a workout. Between work, family and other obligations, it’s not always easy to squeeze in an hour at the gym. Even for people who have ample free time, finding the motivation to exercise can be challenging. If you don’t have enough time to hit the gym or pool, there are still plenty of ways you can get in a great workout. You just need some creative thinking and maybe a few props from around your house. Are you ready to get started? Let’s dive into 5 simple ways to exercise when you have no time.

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Move while you’re waiting

a woman and man doing stretching together
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If you find yourself with a few extra minutes, don’t just sit there. Do some simple movements to get your blood flowing and your muscles moving. You can do a few stretches, squats, or lunges while you’re waiting in line at the grocery store, sitting at your desk at work, or even while you’re watching TV. Even just standing up and walking around every hour or so can help your muscles stay loose and help you prevent injury. Moving around while you’re waiting will help improve your overall health, improve your mood, and even help you think more clearly.

Jump rope

black girl jumping over rope while playing with friends
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If you want a full-body workout, few things beat jumping rope. This is a classic exercise that has been used by athletes for decades. You can even jump rope at home using a wooden dowel and a bit of string. While this exercise is great for all ages, you should be careful if you have any knee or joint issues. Jumping rope is a high-impact activity that can put a lot of pressure on your joints. Make sure to use a lower-impact rope to reduce the stress on your joints. If you don’t want to spend money on a rope, you can also jump while holding a jump rope. Just make sure you take your time to learn the correct technique.

Run in place

man running beside mirror wall
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For a low-impact workout that you can do anywhere, try running in place. This is a quick and easy way to build your cardio endurance while burning a few extra calories. If you’re running in place, your legs will be moving but not going anywhere. This is different than jogging in that your legs are pushing against the ground as you propel yourself forward. This will help build up your cardio endurance as well as strengthen your legs. Running in place can be a great way to warm up before a workout. It’s also a great option to do while you’re traveling. You can do a few quick runs in place while you’re at the airport or waiting for your flight.

Try body weight exercises

woman exercising bear body of water
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For an easy at-home workout, try a few body weight exercises. Pushups, squats, lunges, planks, and burpees are all great simple exercises that don’t take a lot of time or equipment. While pushups and squats are great for building strength and endurance in your upper and lower body, lunges are great for strengthening your core. Planks are another great core workout that will help strengthen your back and improve your posture. Burpees are a full-body exercise that will help strengthen your arms, legs, and core. These exercises are all fairly straightforward, but you should always be careful to do them correctly. If you’re new to working out, you may want to consult with a trainer to make sure you’re doing these exercises safely.

Mix it up with a cardio machine

young female athlete training alone on treadmill in modern gym
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If you have access to a cardio machine at the gym, you can mix up your workout by turning this machine into an interval workout. If you’re wanting to build endurance, try a steady state cardio routine. If you want to build strength, try a HIIT workout. You can even combine the two and do a hybrid workout. If you don’t have access to a machine, you can also try mixing up other exercises to create intervals. For example, try doing 10 burpees, followed by 10 squats, then 10 pushups, and so on. This is called circuit training and provides a full-body workout in just a few minutes. You can also try doing an interval workout with body weight exercises. For example, do 10 pushups, followed by 10 squats, then 10 lunges, followed by 10 planks and repeat.

Bottom line

Exercising doesn’t have to be a daily grind. It can be a simple mix-and-match sequence of exercises. No matter how little time you have, you can still squeeze in a mini workout. If you’re looking for a quick way to burn calories, try a few quick and easy exercises while you’re waiting. If you have more time, try a few simple body weight exercises or a cardio machine workout. No matter how little time you have, there are plenty of ways you can squeeze in a workout. All you need to do is find a few minutes here and there, and you can get in a quick workout without having to carve out an hour or more from your day.


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