5 Great Exercises For People With Busy Lifestyles

It’s a fact that the modern life is very busy thus it’s easy to lack time to exercise. Although, this is case, you should ensure that you set at least one hour to exercise daily. Here are some of the best exercises that you should engage in despite the busy schedule:

Mountain climbers

You should start the exercise in the plank position. Your shoulders should be stacked over your wrists. Keeping your hips square to the floor, you should move your right knee towards the center of your chest.

You should then return to the starting position and repeat the move with your left knee. When you exercise both of your knees you will have completed one rep. For ideal results you should do four reps.

Shuffle steps

You should start the exercise in a standing position. You should ensure that your chest is upright and your knees and elbows are slightly bent. At this position you should move to the left side by lifting the left foot.

You should then move your right foot so that it meets the left foot. You should repeat this move in quick succession. For ideal results you should reverse directions with each set.

Sumo Jump Squats

You should take a wide step with your toes pointing outwards. You should also ensure that your hands are together at chest level. While keeping your shoulders stacked above your hips and your knees behind your toes, you should lower your butt towards the ground. You should then swing both of your arms backwards in order to attain momentum.

When you attain the momentum you need you should jump out of the squat. You should ensure that you land gently with soft knees. You should also ensure that your toes face outwards. By doing this you will have completed one rep. For ideal results you should do four reps.

Crab walk

You need to make a wide step with your toes pointing outwards. You should ensure that your hands stay together at the chest level. While stacking your shoulders over your hips and pressing your knees back, you should make a big step to the left by moving your left foot.

Once in place you should also move your right foot to the left. By doing this you will have completed one crab step. To get maximum benefits you should make four steps. You should also include a number of reverse directions in each set.

Jumping jacks

You should start the move at a standing position with your feet shoulder width apart. While keeping your arms to your sides, you should make a wide step with both of your feet.

You should then move both of your hands straight over your head and hop to the starting position. Just like in the other exercises, you need to do four reps of this exercise in order to have ideal results.


These are some of the best workout exercises that you can engage in even if you have a busy schedule. To avoid injury, it’s good that you buy guide videos.

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This article was written by Mamata

A fitness enthusiast with a passion to help people achieve productive living through a fit life. With Fitnessb start your journey to a fit life and healthy living.

0 thoughts on “5 Great Exercises For People With Busy Lifestyles”

  1. I know this isn’t an solid exercise for people who have busy lives, but my partner and I have come to realise that if you eat your lunch while walking it helps to burn quite a lot of calories.

    1. I am amazed by your zeal! Juicing can be an easy quick pain free way to lose weight. Many will find it easy to juice on their days off of work.Juicing is easy, fun and pain free! My friends and I look forward to juicing on our days off.

  2. i agree that juicing is an amazing way to lose weight. When I am in a rush to lose a few pounds, I just juice for ten days and my pounds just peel off. You need a tremendous amount of willpower for this diet. juicing once a month for two days keeps those pounds off.

    1. I’ve never tried juicing but I have wondered about it. Do you add some type of protein to it so that you stay full longer? I know personally I just can’t stick to a diet that leave me hungry, actually if anything I end up overeating at the end of the day if I’ve felt hungry all day.

  3. I love this article, I’m extremely grateful that I came across it. I’m a full time mom and a self employed music teacher. And I’m sure that other moms would agree that being a full time mom means working 24/7, is it not a 9 to 5 job. As a mom, in addition taking care of my son, I am cooking, cleaning, doing laundry, etc. All that and I still manage to find time to teach on the side (it’s helpful that my students come to my home). So, you can imagine how difficult it would be to find time to workout. I plan on starting these exercises tomorrow. I will keep a log/journal for myself and if you don’t mind, I’d like to share my progress with you. 🙂

  4. I love this article because it reduces exercise to the ridiculous. I have come to realize that we are all very busy. However we must become mindful of how we prioritize the tasks in our lives. I can do jumping jacks and squats anywhere, no equipment required. 🙂

  5. Hi there! Well, after I day of trying out these exercises I thought I’d check in and let you know how it went. First of all, when I woke up this morning my body was sore! As I mentioned in a previous comment, I am a full time and self employed music teacher, so finding time to workout is very difficult. Yesterday, I waited until my son went down for his first nap. He usually sleeps for about an hour. However, his nap was cut short because of the dog barking and a lot of outside noise. So, when he woke up we went into the playroom and we began to play like we normally do. I don’t know why but I suddenly decided to try out the Crab Walk. This made my son laugh uncontrollably! Then I tried the Sumo Jump Squats and again, this made my son laugh! Then he tried to copy me!!! So, there we were, exercising together. I basically turned it into a game for us. What’s great is that last night is the first night in months that he slept through the night!

  6. This is a really good article, because there are so many people who live ridiculously busy lives, and they need to know that there are things that they can do. Every little helps, even if you can only fit in little bursts of a few minutes here and there through the day. Also, it all adds up. You might end up doing the 30 mins a day that many people say you should, even though you spread it out over short bursts. So I will be sharing this article to some people who I feel could benefit from it, as it is an important lesson to learn!

    1. A little each day definitely adds up over the long run. I try to incorporate exercise into my everyday activities. I always take the stairs at the office. When I go shopping I try to park as far away as possible. And as long as I maintain a healthy diet, the extra calories burned by walking and climbing keep me in shape.

  7. Great ideas for exercises! Sometimes it feels like there’s just not enough time in the day to squeeze in an extra exercising session. These things are quick and easy, and if you keep them up (consistency is the root of success when it comes to fitness), you’ll see results. Also, don’t underestimate the effect of changing your transportation habits. If you can walk to the store, do that instead of driving. Start replacing those short trips with walking instead of driving because you’ll save gas money and get some needed movement. That’s something that even the busiest people can do.

  8. All of these exercises are great for people with little to no time to work out. Even for people who travel a lot. All you need is your own body to do the exercises, no equipment necessary.

    I also find that incorporating little exercises into my daily activities helps a lot to keep myself active. For instance, taking the stairs instead of the elevators takes a couple minutes longer, but it is so worth it in the long run.

  9. Very helpful article. Jumping jacks are my go- to exercise at work and at home. Crab walk is good too! It’s important to fit exercise in to our daily lives in any way that we can. I know I’m busy most of the time (aren’t we all!) but it’s important to take a few minutes every few hours, especially when at a desk job, and exercise.

  10. People who sit all day for work (like myself) need to remember that any movement is good movement. Stand up and walk in place even. Sitting is the worst thing for your body, and 8+ hours can be detrimental to your health. Great post. Thanks for the ideas!

  11. I think the best exercise you should definitely do are mountain climbers. I remember having to do those while I played football. They always had me exhausted. Interestingly, I lost 3lbs after my first football practice. Let’s just say a tear or two was shed from that practice. The other exercise that was really good were the crab walks. I highly recommend doing those up a hill.

  12. Thanks so much for the suggestions! I’ve been looking for new exercises to fit into my schedule. These are awesome, I’m excited to try them out and add them to my routine.

  13. Whenever I work an office job where there is a lot of sitting around and going out to eat, I know I’m entering the danger zone. I LOVE to go to the market at lunch, walk around and spend 15 minutes to just walk and browse for my meal, mainly in produce. Its even more fun with a companion. Then I put together my makeshift lunch and eat it. This way I get a little bit of exercise, and a variety of different healthy and even some unhealthy foods every day.

  14. I think everyone should find a way of exercising even if its 5mins in the bath tube. I know life gets in the way and sometimes is hard making that a proyerity but you have to fine a motivation inside your self to do it no questions asked. Life is short and we want to live as long as we can to enjoy all the beauty and blessings are given daily.

  15. I always find a reason not to work out…it’s terrible. This was a great list of options to tell yourself YES I can work out, and I will! Right now! Procrastination wriggles its way into every aspect of life, working out is no exception. Even though I hate jumping jacks, it is such an accessible way to exercise, I can’t say no.

  16. I’m so glad to be able to run into this article.. I personally cant work out that much because of my busy schedule but now, i can at-least lose a couple of pounds if i can keep on doing these simple exercises

  17. These are great exercises mainly because you don’t need any equipment to do them! You can do them anywhere so you don’t have excuses not to exercise! If you can invest on a kettlebell, I would recommend the onearm swing and the turkish get up. If I can only do 2 exercises for the rest of my life, it would be those 2 as it gives the most bang out of your buck.

  18. I love crab steps! They give such a great burn in your quads and all over your legs. They really appeal to someone with a busy lifestyle, because you feel the burn almost immediately.

    I never thought to do jump squats with a sumo stance. I have done sumo stance dead lifts and squats before, but now I’m excited to try the stance with this plyometric exercise.

  19. I like that these exercises don’t require equipment or a gym membership! You can do these just about anywhere, on your lunch break, when you first wake up, or on commercial breaks! Perfect for someone with a busy lifestyle!
    While this does explain how to do the exercises, I would like to see some pictures on the correct form.

  20. These exercises are relatively good if you have a busy lifestyle. Really, any body weight exercises will get the muscles working and the blood flowing. One of the best bodyweight exercise that I have found would be the burpee. From a standing position, bend your knees and go into a push-up position, execute 1-2 push-ups, get back to your feet, and jump into the air. Repeat for multiple reps. This will get your heart rate up to improve cardiovascular function as well as tone your muscles. An idea you can do with the exercises mentioned is to put them into a circuit. For example, you can execute each movement for a minute each, and take a 1 minute rest after the circuit. Repeat 3-5 times for a short but intense workout.

  21. These are relatively good exercises for a person with a busy lifestyle. Really, any body exercise is good for a workout on the go. Especially if you take the exercises mentioned and make a circuit out of them. For example, perform each exercise for 1 minute, and take a 1 minute rest when complete with each exercise. Repeat this 3-5 times and you are sure to get a quick and intense workout. This will get the heart rate going for the cardiovascular system as well as tone up the muscles.

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