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What Type Of Workout To Do When You Have No Time

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Strength training and bodyweight exercise are beneficial exercises to do when short on time. What Type Of Workout To Do When You Have No Time www.runnerclick.com

As fitness lovers, we are always on the search for a good workout. Although running is where the heart is, we dabble in cycling, yoga, strength training and other classes. The problem is there are so many types of workouts, so close to having no time.

It can be hard to fit in longer mileage during the week when we have full-time responsibilities. We might be able to get to the gym or that fitness studio to lift or take a class.

But time should never be a major hurdle in the fitness game.

There is always a way to “make time” for a run or workout of choice. This includes waking up earlier and getting it done before the sun. Or maybe going directly to the gym before hitting home to change from work.

It means scheduling workouts in advance just like we would any other important appointment.

Then again, there are times when we are well, short on time. We still are dedicated to working up to that sweat. So what is the best types of workout to do when there is no time?

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Workouts And Goals

The more vague answer is that this depends on the person’s goals.

Are they trying to lose weight? Then high-intensity interval training is a great way to torch calories and burn belly fat.

So is cardio workouts like running, cycling and swimming.

Looking to get lean muscles or tone up? Shoot for strength training over cardio.

This includes both bodyweight exercises like squats, planks, lunges, and pushups that require no gym or equipment. But lifting free weights and using machines at the gym is also great.

Runners like either runner Karen Bertasso recommends at least 15-minutes of strength training at least three to four times a week.

Just 15 short minutes is all it takes to see results and prevent injuries. It is also ideal for those pressed for time.

Best Workout For Those Short On Time

In fact, weight training is one of the best workouts for those who have just enough time to squeeze something in.

Strength training, also known as weight training, helps improve overall fitness.

Along with stronger muscles, strength training protects muscle mass. It is burns calories and increases resting metabolism to continue to do so post-workout.

It also improves balance, posture, and reduces the risk of injury for runners. Not to mention it’s good for the heart.

Pressed for time? Do a 10-minute full-body workout using dumbbells at home. This can be customized to include various exercises like goblet squats, burpees, and bicep curls.

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Complete 20 reps of each exercise then move to the next for a duration of 10 to 15-minutes.

Another great workout for those short on time is Tabata. This consists of high-intensity intervals of a specific exercise for 20-seconds followed by 10-seconds of rest for as short as just four minutes.

The trick to make those 20-seconds count and give it a full effort.

Tabata training burns fat and really gets the heart rate up. It also does wonders for building stamina.

Moves can be as simple as ice skaters and jumping jacks for more advanced like burpees or kettlebell swings.

What About The Short Run?

Don’t think runners can’t get in some mileage even when crunched for time.

This just means learning to make the most of that time.

If there are only 20-minutes to spare, don’t focus on the mileage. Instead, make this time for hill repeats or intervals.

Maybe time only allows for a quick mile, so make it a quick mile. Use this as a time trial to see how fast your pace currently is.

Just make sure to stick close to home to eliminate traffic and travel time that cuts into the run. So instead of going to the local trails, just run around the neighborhood.

After all, a short run is better than no run.

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With Just 30-Minutes To Spare

Many studio classes are an hour long. This just doesn’t work for some when crunched for time.

However, check gym schedules for classes that are only 30-minutes long.

For example, there is a kickboxing class at this runner’s gym that is only a half-hour. It is followed by a half-hour for those looking for a longer workout. But make no mistakes about it, even 30-minute participants are leaving dripped in sweat.

Many types of workouts can be done at home for 30-minutes or less.

This includes doing yoga or Pilates to just stretch it out.

Many aerobic classes are available online and via apps that can also be done at home.
This includes everything from Zumba to guided HIIT workouts.

Just remember that since time is of the essence when trying to workouts with no time, make every move or mile count.


  1. Samantha Lefave, 10 of the Best Workouts for Weight Loss, Fitness Website
  2. https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx, 7 Ways Strength Training Boosts Your Health and Fitness, Health Website

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