In today’s fast-paced world, finding time for lengthy workouts can be a challenge. Fortunately, staying lean and fit doesn’t have to take up much of your day. Short, effective, high-intensity workouts can help you stay in great shape, even with a busy schedule. The key is to focus on quality over quantity, making the most of every minute you exercise. This approach not only saves time but also keeps you motivated and consistent with your fitness routine. To get you started, here are five quick, trainer-approved workouts to help you stay lean when time is tight.
Incorporating these quick workouts into your daily routine offers numerous benefits. Research shows that high-intensity workouts can boost your metabolism, improve cardiovascular health, and maintain muscle mass. These workouts are designed with efficiency in mind, maximizing calorie burn and muscle engagement in the shortest time possible. This means you can achieve significant fitness gains without spending endless hours at the gym.
You can easily fit these workouts into your day whenever and wherever it works best for you—whether it's during a lunch break, early in the morning, or right before bed. This flexibility makes it easier to maintain a consistent exercise routine, helping you stay lean and healthy even when life gets busy.
Now, let's dive into some of the best quick workouts to stay lean when you're pressed for time, as recommended by TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews.
Workout #1
Mentus suggests completing each exercise for one minute, followed by a 30-second rest. Repeat the circuit for three rounds.
1) Mountain Climbers
Mountain climbers are a high-intensity exercise that effectively targets your core, shoulders, and legs.
Begin in a plank position with your hands directly beneath your shoulders. Rapidly drive your knees toward your chest one at a time, mimicking a running motion while keeping your core engaged.
2) Squat Jumps
Squat jumps are excellent for building lower-body strength and explosive power.
Start with your feet shoulder-width apart. Lower yourself into a squat, then jump explosively as high as you can. Land softly and immediately drop into the next squat.
3) Burpees
Love 'em or hate 'em, burpees are a full-body move that combines strength and cardio.
From a standing position, squat down and place your hands on the floor. Jump your feet back into a plank, perform a pushup, then jump your feet back toward your hands and explode upwards into a jump.
Workout #2
Complete each exercise below for 30 seconds without taking rest breaks between exercises. Perform four rounds.
1) Bicycle Crunches
Prepare to feel the burn in your obliques (side abs).
Lie on your back with your hands behind your head and legs lifted. Bring one knee toward your chest while twisting your torso to bring the opposite elbow toward that knee. Alternate sides in a pedaling motion, keeping your core engaged.
2) Leg Raises
Leg raises are a powerful exercise for targeting your lower abs.
Lie flat on your back with your legs extended. Keeping your legs straight, lift them toward the ceiling until your hips lift slightly off the ground. Slowly lower your legs back down, stopping just before your feet touch the floor.
3) Plank with Shoulder Taps
Adding shoulder taps to the classic plank boosts core stability and strengthens your shoulders.
Begin in a plank position with your hands directly beneath your shoulders. Without allowing your hips to rotate, lift one hand and tap the opposite shoulder. Alternate sides, keeping a steady plank throughout the movement.
4) Russian Twists
Russian twists target your obliques and enhance rotational strength.
Sit on the floor with your knees bent and feet lifted. Lean back slightly and clasp your hands together in front of you. Twist your torso to one side, then the other, while keeping your core engaged and your feet off the ground.
Workout #3
Perform each exercise below for 12 reps, with minimal rest between exercises. Complete four rounds. After finishing all exercises, take a one- to two-minute rest break.
1) Dumbbell Squat Press
The dumbbell squat press is a powerful compound exercise that engages your legs, shoulders, and core.
Hold a dumbbell in each hand at shoulder height. Lower into a squat, then push through your heels to stand up while pressing the dumbbells overhead.
2) Dumbbell Rows
Stand with your feet hip-width apart and your knees slightly bent. Hinge at the hips with a straight back, holding a dumbbell in each hand. Pull the dumbbells toward your ribcage, squeezing your shoulder blades together.
3) Dumbbell Lunges
Dumbbell lunges effectively target your quads, hamstrings, and glutes. Hold a dumbbell in each hand and step forward into a lunge, lowering your back knee toward the ground. Push through your front heel to return to standing. Alternate legs with each rep, ensuring you maintain good posture and balance.
4) Dumbbell Deadlifts
Dumbbell deadlifts are a staple exercise that strengthens your posterior chain, targeting your hamstrings, glutes, and lower back.
Stand with your feet hip-width apart, holding dumbbells in front of your thighs. Hinge at the hips, lowering the dumbbells toward the floor while keeping your back straight. Return to standing by driving your hips forward.
Workout #4
"Give maximum effort for 20 seconds on the first exercise, followed by 10 seconds of rest, and repeat for eight rounds," says Mentus. "Rest for one minute, then proceed to the next exercise and repeat the same pattern for the third."
1) High Knees
High knees are a high-intensity cardio exercise that elevates your heart rate and works your legs.
Run in place while driving your knees up as high as possible. Pump your arms to increase intensity and maintain a rapid pace to maximize calorie burn.
2) Jumping Jacks
Jumping jacks are a full-body exercise that enhances cardiovascular fitness.
Begin with your feet together and arms by your sides. Jump your feet out to the sides while raising your arms overhead, then jump back to the starting position.
3) Speed Skaters
Jump sideways from one foot to the other, mimicking the motion of a speed skater. Swing your arms for balance and keep your knees slightly bent to engage your leg muscles.
Workout #5
"Perform each exercise for 45 seconds, then immediately move to the next exercise without resting," instructs Mentus. "After completing all three exercises, rest for one minute. Complete three rounds."
1) Dumbbell Thrusters
Hold a dumbbell in each hand at shoulder height. Perform a squat, then explode upward, pressing the dumbbells overhead as you stand.
2) Lateral Lunges
Lateral lunges focus on your quads, glutes, and inner thighs.
Hold a dumbbell in each hand and step out to the side, bending your knee and lowering your hips into a lunge. Push back to the starting position and repeat on the opposite side.
3) Plank Jacks
Plank jacks are an effective core and cardio exercise.
Start in a plank position with your hands under your shoulders. Jump your feet out and in, like a jumping jack, while maintaining a solid plank to elevate your heart rate and strengthen your core.