Effective Bodyweight Workouts for Every Busy Schedule

It's Tuesday morning and you slept through your alarm because of a late night at the office. You missed your favorite spin class, so it's tempting to skip a workout for today and hope tomorrow's schedule seems a little better, right? Definitely not! Staying in a consistent fitness routine is one of the most important keys to long-term success. Got five minutes before your next meeting at the office or 15 minutes before pickup at school? There's a workout that's great for you. Just because you don't have your favorite cardio machine or set of dumbbells by your side, you can still get a challenging, effective workout anytime, anywhere.

Each of these timed bodyweight workouts contain both cardio and strength exercises. The exercises are designed to challenge multiple muscle groups and get your heart pumping. If you find an exercise you're unable to perform or is too challenging for your current level, you can modify or swap it out for something similar. For example, if you can do some but not all of the advanced exercises, use some of the beginner moves instead.

The Starting Line


Up the Ante

If you’ve been exercising for a while and are up for a challenge, try this advanced version, which includes dynamic moves that will maximize your output.
 If you have 5 minutes…  Repeat circuit 2 more times.
 If you have 10 minutes…
  • Mountain climbers (1 min)
  • 20 alternating one-legged squats
  • Burpees (1 min)
  • 10 triceps dips
 Repeat circuit 2 more times.
 If you have 15 minutes...
  • Plank (1 min)
  • Front kicks with a squat (1 min)
  • 20 single-leg bridges
  • 20 crab walks forward, 20 crab walks back
 Repeat circuit 3 more times.
 If you have 20 minutes…   Repeat circuit 4 more times.

Everyone has the same 24 hours in a day, but when you decide to put exercise at the top of your priority list, you'll find time no matter how hectic life may be. Even if you can't manage a long workout, finding a few minutes here and there throughout the day to squeeze in activities like the routines above is so beneficial. You'll get a burst of energy and sense of accomplishment to carry you through the rest of the day and keep you on track with your healthy living goals. 
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Member Comments

Will post. Report
thanks Report
This is really an awesome list!! We can all vary things to suit our own individual needs/abilities - this is FANTASTIC.. thank you!! 🥰 Report
Thank you. Report
Good exercises. Report
Thank You...……... Report
Great Ideas I like dual effects: cardio and strength, NO Equipment either ! Report
This is a great plan. Thanks for the helpful article. Report
Thanks Report
Nice to have a quick reference to exercises when short on time for strength training~ Report
Thank you Report
i have done these even while cleaning the house Report


About The Author

Jen Mueller
Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid runner, she is an ACE-certified personal trainer, health coach and medical exercise specialist, with additional certifications in behavior change, functional training and senior fitness. She is also a RRCA-certified running coach. See all of Jen's articles.