Fitness for All: Best Workouts for Short Amounts of Time

As things around the world are “starting” to get back to normal after the past 18 months, people find themselves back in the hustle and bustle of their “pre-pandemic” life.

Work, social lives, activities, school, sports and so much more occupy a huge chunk of our days and leave very little time for exercise. But there are still great exercises that you can fit into any busy schedule. Experts suggest that if you don’t have time to do a full circuit exercise routine, then just stick to one or more of these three great body movers – around the world lunges, squats, and planks.

Here’s how to do the above for maximum benefits.

Around the World Lunges - Start standing with feet shoulder-width apart. Take a large step forward with your left foot. Bend both knees to about 90 degrees, making sure that your weight is evenly distributed between both legs. Your front knee should be directly over your ankle (and not extended past it). That is your front lunge. Step your left foot back to center. Step the left foot out to the left side and bend the left knee (kneecap facing forward).

Keep the right leg extended straight. That’s your side lunge. Step your left foot back to center. Next step your left foot behind you so now your right leg is in front. That’s your rear lunge. Return left leg to starting position. Now repeat the sequence in the opposite direction using the right leg.

Squats - Start standing with feet about hip-distance apart. Engage your core muscles as you begin pressing your hips back as if you’re about to sit in a chair (increasingly shifting pressure onto your heels and keeping them flat on the floor), lowering as far as you are able. Focus on keeping your shoulders pulled back and your back straight. Keep knees in line with toes. Press into your feet and straighten to come back up. (You should feel the glute and other leg muscles engage.)

Planks - Start in the top of a push-up position, making sure your shoulders are above your wrists. Engage your leg muscles, pushing back through your heels, while also engaging your core muscles. Hold the position, making sure your shoulders don’t collapse inward and your back doesn’t sag down. You want to be in as much of a straight line as possible.