Best Workouts To Do in a Time Crunch

Best Workouts To Do In A Time Crunch:

It’s crazy that 35% of Americans make daily excuses to avoid exercising.

Do you feel like there isn’t enough time in the day to work out? Have you said, ‘the day got away from me, so I’ll start fresh tomorrow’, just to not start tomorrow because you had no time – again? 

It’s crazy that 35% of Americans make daily excuses to avoid exercising. Here’s the top three excuses people make not to workout:

  • “Not having enough time” is the #3 
  • “Can’t afford a gym membership” is #2
  • “I’m too tired” is #1 

Stop saying you don’t have time. Wake up earlier, put your phone down, close your laptop, stop streaming episode after episode. You can find 30 minutes to get in an effective workout. 


Here Are A Few Ideas:



Circuit Training is a combination of six or more exercises performed with short rest periods between them for either a set number of repetitions or a prescribed amount of time. Complete the circuit, rest 90 seconds, and repeat the circuit 4 times.
  • Burpees – 30 seconds then rest 15 seconds
  • Squat Jumps – 30 seconds then rest 15 seconds
  • Pushups – 30 seconds then rest 15 seconds
  • Crunches – 30 seconds then rest 15 seconds
  • Alternating Lunges – 30 seconds then rest 15 seconds
  • Tricep Dips – 30 seconds then rest 15 seconds
  • Jump Rope – 30 seconds then rest 15 seconds



High-intensity interval training (HIIT) – a form of interval training that involves short bursts of super-intense exercise with periods of rest or lower intensity exercise in between. Most people can burn the same number of calories in a 20-minute HIIT workout than they can in performing constant cardio or strength training for 45 minutes. 

Not sure about you, but I will take 20 minutes over 45!

The basic sprint interval: warm up with a quick 3-minute jog, then immediately boost the speed so you’re sprinting as fast as you can for 20 seconds. After that, walk, or jog at a very slow pace for one minute. Then sprint again. Repeat this for 10 rounds and you’ll get 15 minutes of good sweat. This works on a treadmill, but it can easily work on a track or field, too.



Compounds are exercises that work multiple muscle groups at the same time. They are the most effective exercises you can do when it comes to building strength. 

When crunched for time, you want to do the most effective exercises in order to get more bang for your buck. Your goals would determine what exercises you do and how many sets and reps of each but being efficient in only 30 minutes is possible!

  • Push exercises: bench press, incline dumbbell press, military press
  • Pull exercises: pullups, lat pulldown, barbell row, seated cable row
  • Lower body: squat, deadlift, hip thrust, lunge

Keep It Up

Reap the Benefits of Training Several Times a Week

Like anything worthwhile, repetition is key. Track your performance in a notebook, on your mobile device, or on a calendar (printed or digital). Like a snowball rolling downhill, your momentum will exponentially grow, and you will be proud of the results. It may take weeks or even months, but it will be worth it.  

For best results, contact your physician to confirm your abilities and at some point, explore adding to your routine by connecting with a personal trainer or a group class studio. This is a great way to ensure you stay motivated, inspired to get your steps in and reap huge rewards. 

We love it when our FitnessBank Member-Athletes are Happy, Physically Fit, and Financially Strong. ,

Meet the Authors and Personal Trainers.

Our Very Own Whitney (top) and Josey (bottom).

We are fortunate to have Whitney and Josey contribute health and fitness tips and tricks for getting your steps in. Both ladies work as Member-Athlete Representatives at FitnessBank during the day, and on weekends and week-day evenings — when they aren’t training on their own — they are training clients. Both are certified personal trainers. If you have any questions about FitnessBank, banking, tracking steps on the app or about posts like this; please email them at onlinesupport@fitnessbank.fit.

Banking with FitnessBank

Two of FitnessBank’s top priorities are Physical Fitness and Financial Strength. That’s why we encourage you to turn your steps into BIG savings – higher interest rates. Contact us today to get started. You can download our step tracking app, open an Elite Checking, or open a Fitness Savings account today. Have questions? Then, contact us – Whitney, Josey, Glenn, Becky, Katrina, …. anyone on staff. 

We look forward to having you join and become a Member-Athlete.