5 Quick Exercises for Busy People

Living a busy lifestyle can be challenging when it comes to maintaining a consistent workout routine. However, regular physical activity is essential for overall health and well-being. Fortunately, there are many basic exercises that can be done quickly and easily, making them perfect for people with busy routines.

I have some exercises for you, dear reader, that require little to no equipment and can be done in a small space, making them easy to fit into a busy schedule.

Table of Contents

  • Squats
  • Push Ups
  • Lunges
  • Plank
  • Jumping Jacks


Squats are a great exercise for strengthening the lower body, including the glutes, quads, and hamstrings. They can be done with or without weights, making them perfect for people who do not have access to a gym.

To perform a squat, stand with your feet hip-width apart, and lower your hips as if you are sitting in a chair. Keep your knees aligned with your toes, and keep your chest lifted. Push through your heels to stand back up. Repeat for 10-15 reps.

Squats are a great exercise for those who don’t have access to the gym. (Source- Unsplash)


Push-ups are a classic exercise that works the chest, triceps, and shoulders. Plus, they’re super convenient because you can drop down and do some push-ups anywhere and without any equipment!

To perform a push-up, start in a plank position with your hands shoulder-width apart. Keep your body in a straight line as you lower your body by bending at the elbows. Push back up to the starting position. Repeat for 10-15 reps.

Push-ups are one of the most common and easiest exercises. (Source- Unsplash)


Lunges are another lower body exercise that works the glutes, quads, and hamstrings. Guess what, these can be done without weights too!

To perform a lunge, step forward with one foot, and lower your hips until both knees are at a 90-degree angle. Make sure your back is straight and your chest lifted. Stand up by pushing through your front heel. Repeat on the other side. Do 10-15 reps on each side.

Lunges can be done without any equipment or with a set of weights if you’re looking for a challenge! (Source- Unsplash)


The plank is a simple exercise that targets the core muscles. Just like all the other exercises, a plank requires no equipment either. 

To perform a plank, start in a push-up position, but instead of lowering your body, hold your body in a straight line from head to heels. Make sure that your back is completely straight and your abs are engaged. Hold the position for about 30 seconds to a minute.

Planks can be challenging but they’re very effective! (Source- Pixabay)

Jumping Jacks

Jumping jacks are a great exercise for getting your heart rate up and improving cardiovascular fitness. They’re so convenient, you could literally stand up from your chair right now and do some jumping jacks. And as always, no equipment is required!

Stand with your feet together and your arms on the sides. Jump up and spread your legs while raising your arms overhead. Jump back to the starting position. Repeat for 30-60 seconds.

Jumping jacks are really fun, like a little dance routine! (Source- Pixabay)

Incorporating these basic exercises into your daily routine can be a great way to stay active and improve your overall health. To make the most of your time, try to do each exercise for 10-15 reps and repeat the circuit two to three times.

It is important to remember that exercise should be done in conjunction with a healthy diet and adequate rest. And of course, remember to hydrate and not overwork yourself. If you experience any discomfort, stop the exercise and take a breather.

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