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Tips, Topics, Strategies ... & Everything else we're using to create lasting changes

How To Workout When You're Short On Time And Can't Make It To The Gym

November 02, 20228 min read

There are many exercises that you can do when you're short on time. The truth is -- you don't have to spend hours in the gym to get a good workout-in fact, you can probably get everything you need in just a few minutes a day, 3-4 times a week!

We've put together a list of the best exercises that can be done in a short amount of time, so you can always make time for your fitness routine -- no matter how busy you are -- and continue making progress towards that Happier, Healthier, Fitter Future-Version of "YOU"

12 Workouts You Can Do In 30 Minutes -[or less]

1. High-intensity interval training (HIIT)

HIIT is a great way to get a lot of exercise in a short amount of time. HIIT workouts can be performed with any type of cardio: such as running, biking, rowing, or even swimming. The key is to go all out for a short burst, then recover for a minute or two, and then repeat. HIIT workouts are a great way to get your heart rate up and burn a lot of calories in a short amount of time.

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2. Bodyweight exercises

Bodyweight exercises are great because they can be done anywhere, anytime. There's no need for any equipment, just your body weight and a quick burst of motivation... which means you can do them in your living room, at the park, or even at the office. Some great bodyweight exercises for a full-body workout include push-ups, squats, lunges, and crunches.

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3. Jumping rope

Jumping rope is a highly effective workout that you can do anywhere. It's a great way to get your heart rate up, improve your cardiovascular health, and burn a ton of calories. It's also a really effective way to improve your coordination. So if you're in the market for simple, fat burning workouts that work multiple muscle groups and require barely any equipment, the jump rope is always a top pick.

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4. Swimming

Assuming you have access to a pool or any relatively safe body of water -- Swimming is a great workout because it's low-impact, works your whole body, and can be used in BOTH a cardiovascular and strength-based setting. It's also a great way to cool off on a hot day. Swimming is a great way to get in shape: helping to tone your body, improve cardiovascularly and improve your overall level of total body coordination.

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5. Yoga

There are many benefits to practicing yoga, including increased flexibility and strength, improved mental well-being, and reduced stress levels. You can try different types of yoga -- depending on your goals, current fitness level, and personal preferences -- and the equipment required nothing more than a mat or a towel.

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While seeming deceptively simple, one of the biggest concerns with Yoga among beginners is maintaining good form. Many mobility and stretching routines, including Yoga, can be accessed through a variety of apps you can download to your phone. Following exercises with proper form, these apps give you access to expert instruction in the convenience of your own home, or wherever you may need them, giving you a 1st class experience, right form the start.

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If you have 5-10 minutes, that's MORE than enough for a killer yoga session.

6. Pilates

Pilates is an excellent workout for those who want to focus on their core muscles, as well as improve flexibility. It's a low-impact exercise that benefits your entire body and cardiovascular health. Most of the exercises you'll see in a Pilates workout are all body weight based, however there are more advanced exercises that include things like the Pilates Ring, which is great for developing the abs and increasing core strength, or the Pilates

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7. Running / Jogging

Running is a great cardio workout that you can do anywhere. It's also a great way to get some fresh air and explore your surroundings. Running is a great way to get your heart pumping and improve your cardiovascular health. It's also a great way to tone your body and improve your coordination.

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8. Cycling

Cycling is a great workout for your legs and butt. It's also a great excuse to get outside, grab some fresh air, & explore your surroundings. Cycling is a great way to stay in shape and improve your cardiovascular health. It's also a great way to tone your body and improve your coordination.

How To Workout When You're Short On Time And Can't Make It To The Gym

Indoor Cycling

Indoor cycling, more commonly known as 'SPINNING' has grown in popularity over the years. While typically performed in a facility that offers Group Indoor Cycling-based classes, many companies make indoor cycling bikes for home usage and come complete with access to "On-Demand" and "LIVE Streamed classes you can take in the comfort of your own home.

How To Workout When You're Short On Time And Can't Make It To The Gym

9. Walking

The ORIGINAL fat loss exercise -- and probably the most effective -- you do can do if you're short on time and/or can't make it to the gym.

Walking is ideal for people who want to gradually get into shape or improve their coordination. Since it's a low-impact exercise, walking is perfect for those just starting out on their fitness journey. Additionally, you can do it anywhere and often explore new areas while getting some fresh air!

How To Workout When You're Short On Time And Can't Make It To The Gym

Counting Your Steps

With the recent addition of WEARABLE FITNESS DEVICES over the past 10 years -[Apple Watch, Fit BIt, MyZone, etc] one of the most common strategies being used by people just starting off on their fitness journey is DAILY STEP COUNTING. Each day, you have a set goal for how many steps you want to take --[usually between 10k to 20k for most people]-- and your Wearable Fitness Device lets you know how close you are to hitting that daily goal.

It may not seem like much, but it is literally a GAMECHANGER for people... and has helped TONS of people make progress that otherwise would have thought to be impossible.

How To Workout When You're Short On Time And Can't Make It To The Gym

10. Elliptical Trainer

The elliptical trainer provides an excellent workout for your entire body. It's also a great way to get some cardio in without putting too much stress on your joints. Since it is a low-impact exercise, it is perfect for those just starting out on their fitness journey. Additionally, the elliptical trainer is a great way to tone your body and improve your coordination. There are many many styles of Elliptical Trainers you can choose from.... the trick is finding the one you enjoy the most, and then doing it 4-6x a week.

How To Workout When You're Short On Time And Can't Make It To The Gym

11. Follow-Along Workout Videos / DVDs

If you're looking for something more structured, follow-along workout videos are a great way to get a workout without having to leave your home. These videos feature an Instructor or Fitness Coach who guides you through the workout, so you can make sure you're doing the exercises correctly. Plus, they're a great way to fit in a full body workout even when you're short on time.

How To Workout When You're Short On Time And Can't Make It To The Gym

They're also great for people who are new to working out, because they typically come with a variety of difficulty levels, so which allows you the ability to start as fast or as slow as you feel comfortable with. You can find these videos on websites like YouTube or Daily Burn, or you can buy DVDs or streaming subscriptions.

How To Workout When You're Short On Time And Can't Make It To The Gym

If you have some basic equipment at home, such as dumbbells, resistance bands, or an exercise ball, you can also do a variety of workouts that don't require any special equipment. Many websites offer workout plans and videos, such as BEACH BODY and TONE IT UP... as well as several apps you can download directly to your phone.

How To Workout When You're Short On Time And Can't Make It To The Gym

12. Home-Based Functional Workouts

Home-based workouts are typically the choice we find most people see the best results with, and that they enjoy the most. Typically this is a collection of your favorite exercises, that were either put together by:

1)- Yourself.

2)- Copied from different classes and workouts you have performed in the past.

3)- Or that you had designed by a Certified Personal Trainer or Fitness Coach.

How To Workout When You're Short On Time And Can't Make It To The Gym

Grab Our Free Starter Guides

To start you off -- CLICK HERE to access our New Client Survival Guide -- which is a series of super helpful documents we give to all our new clients that contain (2) of our Favorite Home-Based Routines to you off with, so you can hit the ground running with some highly effective workouts you can perform ANYWHERE you get the chance to.

How To Workout When You're Short On Time And Can't Make It To The Gym

What You'll Need

Here is a standard list of the equipment we recommend to all our Clients looking to train at home. For under $500, you can have a complete set-up that can literally cover EVERYTHING you'd need to do to maintain a successful, result-yielding routine:

🎯 TRX Suspension Trainer

🎯 Glute Bands

🎯 IHP “Predator Band”

🎯 Ab Mat

🎯 Rubber Bands

🎯 Big  Carabiner

🎯 Medicine Ball

🎯 Adjustable Dumbells


Conclusion

When you don't have much time, it can be hard to motivate yourself to work out... But even if you're short on time and can't make it to the gym, there are still plenty of exercises & workout routines that CAN successfully fit into your schedule.

We've given you access to the best workouts & exercises we find our clients have the most success with -- that take 30 minutes or less -- so you have all the tools needed to get a quality, results-yielding workout in. REMEMBER -- there is ALWAYS time for fitness. If you're busy but want to stay in shape, these exercises will help make the most out of your workout, and get you moving in the right direction again.

How To Workout When You're Short On Time And Can't Make It To The Gym

If you need more help, EMAIL US at info@JayCinFitness.com, or check out our free Facebook Group by -- CLICKING HERE --

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Jay Cin Fitness

Jay Cin Fitness is a Full-Service Transformation center located in Fairfield, NJ that specializes in helping Busy Moms & Dads implement a Simple, Easy-2-Follow, 3-step system to retake control of their Health, Confidence, & their Lives.

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