Look, we get it, you’re busy. You don’t always have 90 minutes or an hour for a workout. So let’s get past that excuse—just because a workout is short, it doesn’t mean it can’t be awesome. And by awesome, we mean challenging and effective.
What if you could fit all you need into 30 minutes or less with a handful of routines that could be performed with little to no equipment? Below are four workouts that are simple, short-and-sweet, and highly awesome.
10 Minutes of Muscles
This full-body workout will get your heart rate up quickly and works all major muscle groups.
Equipment needed: Dumbbells or a barbell and a pull-up bar.
Instructions: Perform the assigned reps for each exercise. Limit rest between exercises and complete as many rounds as possible in 10 minutes.
| 10-minute circuit | |
| Thruster | 10 reps |
| Pull-up or modified pull-up.
If you don’t have a pull-up bar, then perform a bodyweight row. |
10 reps |
Click here to download this workout to your Microsoft Band.
15 Minutes Without Excuses
Work your legs, upper body, and core in this quick, no-excuses workout.
Equipment needed: None. Your body is all the equipment you need. Just find a little space and go to work.
Instructions: Perform the assigned reps for each exercise. Limit rest between exercises and complete as many rounds as possible in 15 minutes.
| 15-minute circuit | |
| Push-ups | 10 reps |
| V-ups or sit-ups | 15 reps |
| Lunges | 20 reps |
Click here to download this workout to your Microsoft Band.
20 Minutes of Fun
This is a classic workout that you won’t soon forget.
Equipment needed: Pull-up bar.
Instructions: Perform the assigned reps for each exercise. Limit rest between exercises and complete as many rounds as possible in 20 minutes.
| 20-minute circuit | |
| Pull-up or modified pull-up.
If you don’t have a pull-up bar, then perform a bodyweight row. |
5 reps |
| Push-ups | 10 reps |
| Air squats | 15 reps |
Click here to download this workout to your Microsoft Band.
30 Minutes Head-to-toe
Equipment needed: Dumbbells and a steady chair or a step.
Instructions: Perform the assigned reps for each exercise. Limit rest between exercises and complete as many rounds as possible in 30 minutes.
| 30-minute circuit | |
| Single leg dumbbell straight leg deadlift | 5 reps each leg |
| Dumbbell shoulder press | 8 reps |
| Dumbbell step-ups | 10 reps each leg |
| Renegade row | 12 reps each arm |
Click here to download this workout to your Microsoft Band.
Thorough video demonstrations of all these exercises, as well as other suggested fitness routines, are available on the Microsoft Health app. It works on iPhone, Android, and Windows Phones. All routines above should be performed with resistance appropriate to your ability level, and with proper technique at all times.
Your takeaway should be that there’s always time for a work out. Use the time you have—don’t limit yourself to the time you wish you had. Have fun!
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare provider. If you experience any pain or difficulty with these exercises, stop immediately and consult your healthcare provider.