Your Workout doesn’t Have to Take too Much Time

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 For those who think they have no time for exercise, here’s what I have to say:

You can work out in just a few minutes. All you need is your body and a chair or a table. Don’t worry—you don’t have to break them!

And before you ask why I didn’t mention a mat, well, you already have the floor. Hopefully, a clean one. But if you have a mat, feel free to use it. I know not everyone has one.

Welcome to my workout method!

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A Quick & Effective Workout

The workout I’m about to share takes less than 30 minutes. So let’s jump right in!

Warm-up 

Start by warming up.

Jump 100 times—it may sound boring, but it doesn’t have to be!

Choose five different jumping exercises and perform 20 reps of each. Need ideas? Here are some:

1. Jumping Jacks – jump while spreading your legs and raising your arms, then jump again to return to the starting position. It’s simple: jump, spread, jump, close!

2. High Knees – Run in place while trying to knee yourself in the chest.

3. Side-to-Side Jumps – Imagine there’s a tiny lava river on the ground, and you have to keep hopping over it.

4. Front-to-Back Jumps – Same as the side jumps, but now move forward and backward instead.

5. Butt Kicks – Sprint in place while kicking yourself in the butt—literally. 

Main Workout 

Now, let’s get into the real work!

1. Push-ups – Start in a high plank position, lower your chest by bending your elbows, then push back up. Do 10 reps or more if you can. If that’s too hard, use a table, chair, or stairs for support.

2. Squats – Stand with feet shoulder-width apart, lower your hips like you’re sitting in a chair, then stand back up. Keep your back straight. 15 reps is enough. If you struggle, use a knee-height chair for support.

3. Glute Bridges – Lie on your back with knees bent and feet flat, lift your hips by squeezing your glutes, then lower back down. Do 15 reps. If this is too easy, try single-leg glute bridges (10 reps per leg).

4. Plank Knee-to-Elbow – Start in a plank position, bring one knee toward the opposite elbow, then return to the starting position. Switch sides. 10 reps per side.

5. Superman – Lie on your stomach, extend your arms forward, then lift your arms, chest, and legs off the ground at the same time. Hold briefly, then lower back down. 15 reps.

Rest for 30 seconds between exercises. After one round, rest for 1–2 minutes, then repeat 2–3 times.

Cool Down & Stretch 

After your workout, you deserve to relax—literally cool down!

Here are my favorite post-workout stretches:

1. Child’s Pose – Sit on your heels, reach your arms forward, and lower your chest. Great for your back and hips.

2. Cobra Stretch – Lie on your stomach, place your hands under your shoulders, and push your upper body up while keeping your hips down. Stretches your abs and spine.

3. Cat-Cow Stretch – Start on hands and knees. Arch your back up like a cat (Cat Pose), then drop your belly and lift your head (Cow Pose). Helps with spine flexibility.

4. Shoulder Stretch – Bring one arm across your chest and use the other hand to pull it closer. Stretches your shoulders.

5. Scorpion Stretch – Lie on your stomach with arms stretched out, then twist your body, bringing one leg across to the opposite side. Stretches your lower back and hips.

6. Lying Quad Stretch – Lie on your side, grab your ankle, and pull your heel toward your butt. Stretches your quadriceps.

7. Figure-4 Stretch – Lie on your back, cross one ankle over the opposite knee, and pull your bottom leg toward your chest. Stretches your hips and glutes.

8. Hamstring Stretch – Sit or stand, reach toward your toes while keeping your legs straight. Stretches the back of your legs.

Hold each stretch for 20–30 seconds.

Final Words

Now you have a guide on how to work out in less time! I encourage you to start today—just three times a week can make a difference.

I know not every day will feel the same, but if you try, you can make it.

I hope you enjoyed reading! Let me know in the comments, and don’t forget to subscribe and tag me on Instagram and YouTube if you try this workout!