Most Effective, Zero Excuse HIIT Workout for Busy People

Nov 29, 2021

Loathe long workout routines?

Well, the sentiment is quite common.

Especially when we spent half our day working, seven hours (ideally) sleeping, and commuting a couple of hours. We'd probably want to utilize the remaining few hours to unwind (or just Netflix and chill). So, how do we break free from the common excuse for not working out, that is, 'I don't have the freaking time'?

We already know that exercising improves and maintains our physical agility, mental health and boosts our mood. But let us give you another reason to motivate yourself: exercise can also increase productivity, which means feeling energized all day and performing better at work. Exercise is known to help with 'brain fog', which is characterized by confusion, forgetfulness, a lack of focus and mental clarity. According to a recent study, the impact of a 'sit less, move more' programme showed positive results on the efficiency of office employees wherein they showed improved productivity, presenteeism, deadlines, and cognitive functions.

Coming back to the main problem: An hour-long workout can seem daunting if you are busy, tired, or just not in the mood. The good news is that you can get a lot more from a 10 to 20-minute workout than not working out at all. Research shows short bouts of workouts have a beneficial effect on reducing obesity. Moreover, another study shows that short workouts boost body metabolism. There are many types of exercises that you can incorporate in your short workout routines to make the most of your time, for example, HIIT, aerobics, strength training, and yoga.

HIIT or High-Intensity Interval Training is a great workout for busy people as it requires only 10 to 30 minutes of your time. It involves short bursts of intense exercises like burpees, mountain climbers, push-ups separated with low-intensity recovery periods. HIIT workout requires optimal usage of body weight which gives you overall muscle-toning benefits while packing enough cardio to burn those calories away.

Top 7 Benefits of HIIT Are:

Lose body fat, especially visceral fat and get a smaller waist
Ignite your metabolism for hours even after the workout, which can be utilized by the body to burn fat rather than energy
Burn 25-30% more calories than weight training, running, or biking in a short amount of time
Support small gains in muscle mass along with weight training
Normalize heart rate and blood pressure, especially in obese individuals
Improve oxygen consumption, i.e., your muscles' ability to utilize oxygen to perform better
Reduce blood sugar and insulin resistance – a benefit useful for both healthy and diabetic individuals

Best HIIT Workout Regime for Busy People

Being the ideal workout for extremely busy professionals, HIIT is great for firing up those calories on days when you are running short on time. The best part? You don't need a gym membership to perform these exercises. These workouts can be performed anytime, anywhere with the help of no to little equipment like kettlebells, dumbbells, medicine balls, etc. Now, visualize burning calories in the comfort of your home without any excuses. Isn't that a perfect picture?

Here is list of 12 Kettlebell Crossfit Workouts You Can Try at Home

Having a home gym is fairly advantageous:

No need to commute to the gym
Workout when you want and how you want
No waiting in queue to use equipment
No distractions
Design it as per your needs

If having your home gym is something you aspire for, SF Health Tech has got your back to make the process easier by providing the best fitness equipment that you may need right at your doorstep.

We have curated 6 HIIT workout routines for you that target the whole body, so, the next time you think of ditching your daily workout because you don't have time, equipment, or strength; then try one (or all) of the below workout regimes as we have solutions for all of your problems:

We suggest the following routines be divided into 6 days with one day of break in between for best results. Beginners can start with exercising thrice a week (preferably three different routines), while intermediates and advanced can follow all 6 routines to exercise 5-6 times a week. Following these routines consistently will help you lose belly fat and weight and help build muscles and achieve your fitness goals efficiently. If you want to take it up a notch, repeat each routine 2 to 3 times to get fantastic results.

Day 1, Routine 1

Duration: 7 minutes

Equipment needed: None

Difficulty level: Beginner

Flow: 30 secs exercise with 15 secs rest in between

Exercises:

Side to side jump
Jump quats
Punch left to right
Crunch those abs
Dip and swing
Side to side kicks
Touch the floor (legs back)
Tight tummy
Tight jump

Day 2, Routine 2 (Tabata Style)

Duration: 8 minutes

Equipment needed: Kettlebell

Difficulty level: Beginner + Intermediate

Flow: 20 secs exercise with 10 secs rest in between

Exercises:

KB swings
KB lunges right arm
KB thrusters
KB lunges Left arm
KB snatch right arm
KB squats
KB snatch left arm
KB deadlift

Day 3, Routine 3

Duration: 7 minutes

Equipment needed: None

Difficulty level: Beginner + Intermediate

Flow: 45 secs exercise with 15 secs rest in between

Exercises:

Half burpees
Plank alternating toe taps
Side plank hold
Low plank to high plank
Butt kicks
Knee taps
Jumping squats

Day 4, Routine 4

Duration: 10 minutes

Equipment Needed: None

Difficulty Level: Beginner + Intermediate

Flow: 45 secs exercise with 15 secs rest in between

Exercises:

High knees
Low plank to high plank
Half burpees
Toe touches
Squat jump
Side plank
Alternate lunges
Jumping jacks
Hip thrusts
Butt kicks

Day 5, Routine 5

Duration: 8 to 10 minutes

Equipment needed: None

Difficulty level: Beginner + Intermediate

Flow: 45 secs exercise with 25 secs rest in between

Exercises:

Low plank to high plank
Burpees
Side Plank up and down
Explosive push-ups
Switching mountain climber
Seated leg flutter
Boat hold

Day 6, Routine 6

Duration: 15 minutes

Equipment needed: A pair of dumbbells

Difficulty level: Beginner + Intermediate

Interval: 45 secs exercise with 15 secs rest in between

Exercises:

Drop squats
Deadlifts
Front lunges
Kneeling step-ups
Single leg deadlifts
Lateral lunges
Bent over rows
Upright rows
Hammer curls
Seated military press
Floor chest press
Floor skull crushers
Knee tucks
Pull through
Hold the world

Day 7: Active Rest

These workout routines will help you burn fat, build muscle, and improve endurance – all in just 15-20 minutes per day. You can warm up before exercising if you feel a bit stiff and throw in a few stretching exercises at the end of the workout on days you have more time.

Also, don't overlook your diet. We all know abs are made in the kitchen. Eating right is also the key to an energetic soul. So, make sure that you fuel your body with the right amount of healthy nutrients that keep you full and up your metabolism to boost your body's fat burning speed.

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