A packed schedule can make finding time to exercise feel impossible—but it doesn’t have to be. With the right approach, you can make every minute count. The key isn’t perfection; it’s consistency that delivers lasting results.

Even when meetings and family commitments fill your day, these simple and effective strategies fit all preferences and will help you stay active while getting the most out of your limited time.

Understand different types of workouts and exercises

Here are 5 strategies to help you make the most of your workout time, tailored to different time-efficiency goals.

1. Keeping It To 15 or 20 Minutes

Short on time? It happens. A focused 15-20 minute workout can deliver great results, especially when paired with good nutrition. Here are some examples that combine strength and cardio to work multiple muscle groups efficiently.

15 minutes

Focus on explosive movements paired with strength exercises.

Workout Example:

Perform 3 rounds of the exercises below as fast as possible, without compromising on form: 

1. BURPEE X 10 reps

2. AIR SQUAT X 10 reps 

3. JUMPING JACKS X 15 reps 

4. PLANK-TO-PUSH-UPS X 10 reps 

This will hit your upper body, lower body and boost your cardio. 

20 minutes

Add variety with exercises like jumps and single-leg work to build strength and improve balance.

Workout Example:

Perform 4 rounds of the exercises below as fast as possible, without compromising on form:

1. ROPE JUMP X 1 min 

2. JUMP SQUAT X 10 reps 

3. SUPPORTED REAR FOOT ELEVATED SPLIT X 10 reps/side

4. PUSH UP* X 15 reps

*If you can’t do push ups yet, try putting your knees on the floor. If it’s still too difficult, start with DUMBBELL FLOOR PRESS or BANDED FLOOR PRESS and progress on the load!

This will hit your upper body, lower body and boost your cardio, while also working on integrating single-leg work to build strength and improve balance. 

The mix of cardio, leg strength, and upper body engagement keeps your workout efficient and impactful.

2. Making It As Simple As Possible

Compound exercises and exercises that target your large muscle groups are game-changers, especially when time is tight or you’re just starting out. They bring a set of advantages:

• Engage multiple muscle groups in just one exercise

• Require minimal equipment

• Improve functional strength for everyday life

• Keep your heart rate high

• Burn more calories than isolated exercises (that target just one muscle group, like a bicep curl) and smaller muscle groups

Here are a few good examples of compound exercises that target large muscle groups:

• Lower Body Strength: SQUAT, BOX STEP UPS ALTERNATING and DEADLIFT

• Cardio, Coordination and Full Body: ROPE JUMP, JUMPING JACKS and BURPEE

• Upper Body and Core: PUSH UP, PULL UPS and DUMBBELL BENT OVER ROW

3. Saving Time and Making an Effective Use of Scarce Equipment

Before we jump right in, it’s important you understand the difference between supersets and circuits—both are great for maximizing time and effort, while minimizing the amount of equipment necessary.

Supersets

These involve performing two exercises back-to-back without rest. These are usually done with opposing muscle groups, so the opposing muscle is relaxing while the other is working and vice versa. 

Here are 2 sample Supersets:

1. DEADLIFT + PUSH UP

2. JUMP SQUAT + RUSSIAN TWISTS

Circuits

Combine several exercises into a flow to save time and boost intensity.

Here’s a sample Circuit

Perform 3 rounds of:

1. BOX STEP UPS ALTERNATING X 10 reps/ side (this will work your legs and cardio)

2. BURPEES X 10 reps (full-body cardio)

3. DUMBBELL BENT OVER ROW X 10 reps (will work your back and biceps)

4. MOUNTAIN CLIMBERS X 20 reps (works both your core and cardio)

4. Maximizing Calorie Burn in Minimal Time

High-Intensity Interval Training (HIIT) alternates short bursts of effort with rest. This format delivers maximum results in minimal time.

Example HIIT Workout (under 20 minutes)

Perform 8 rounds of:

1. SHUTTLE RUNS X 20 sec

2. REST X 10 sec

Then, rest 1 minute and perform another 8 rounds of:

1. JUMP SQUAT X 30 sec

2. REST X 10 sec

5. Make The Most Out Of Your Home Workouts

At-home workouts can be very effective—even with minimal equipment, such as resistance bands, a jump rope or bodyweight exercises.

Example of a Home Workout (20 minutes)

Perform 4 rounds of the following exercises as fast as possible, without compromising on form.

1. ROPE JUMP X 1 min (cardio)

2. SUPPORTED REAR FOOT ELEVATED SPLIT X 10 reps/side (great to build lower body strength and balance)

3. PUSH UP X 15 reps (focus on upper body)

4. RUSSIAN TWISTS X 20 reps (to build a strong core)

This workout targets all major muscle groups and requires minimal space.

Avoid Common Time-Wasting Habits in the Gym

When at the gym, distractions like excessive rest, chatting, or checking your phone can derail your workout. Here are a few tips to stay focused:

1. Plan your workout ahead of time

2. Use a timer to keep rest periods short

3. Turn off your notifications

Preparation and focus are key to a productive session.

Prioritize Workout Intensity Over Length

Short, intense workouts can be as effective as longer ones. Focus on effort and minimize rest.

Example High-Intensity Routine

Repeat for as many rounds as possible (AMRAP) for 15 minutes:

1. BURPEES X 10 reps (full-body cardio)

2. JUMP SQUAT X 10 reps (works your legs and jump power)

3. PLANK-TO-PUSH-UPS X 10 reps (strengthens your upper body and core)

4. JUMPING JACKS X 20 reps (great for cardio)

Keeping it at a high intensity makes every minute count.

With these strategies, you’ll make every minute of your workout count and keep progressing toward your goals! If you’d like to have an exercise and nutrition plan tailored to your needs and lifestyle, the best way to do it is to have a team of certified experts on your back. Reach out to your coaches today!