Quick Fitness: Best Exercises for Busy Schedules

Written by: Angela Lieben



Time to read 6 min

Looking for ways to stay active amidst your busy schedule? You're in luck! Finding creative ways to incorporate exercises into your day can help you stay active and healthy, even with a busy schedule. Integrating physical activity into your life daily can significantly boost your fitness levels without setting aside large blocks of time. Remember, every bit of movement counts, and making small, consistent efforts can lead to substantial health benefits over time.

Our VitaFam community has offered a few fun and creative exercises will help you prioritize your health, no matter how hectic your schedule!

Easy Exercises for Busy Schedules

These effective methods to boost physical activity is infusing exercise into daily tasks. By making small modifications to your routine, you can elevate ordinary activities into chances for physical fitness. Here's a few you can start doing today!

  • Household Chores: Turn cleaning into a workout. Vacuuming, mopping, and dusting can burn a significant number of calories. Try to move quickly and vigorously to increase your heart rate.

  • Grocery Shopping: Park further away from the entrance and carry your groceries instead of using a cart to get some extra steps and build strength.

  • Standing Desk: Use a standing desk at work or home to reduce sitting time. This can help improve posture and increase your daily caloric expenditure.

Quick and Sweaty: Get Fit Fast with Short, High-Intensity Workouts

High-intensity Interval Training (HIIT) offers great exercises for busy schedules. It involves short bursts of intense exercise followed by brief rest periods. This method not only saves time but also boosts your metabolism and improves cardiovascular health. No matter the type of exercises you choose, HIIT can be adapted to any fitness level and requires minimal equipment. It's perfect for busy individuals who want to maximize their workout benefits in a short amount of time. Give these exercises a try for a tight schedule:

  • Quick Cardio Sessions: Jump rope, sprint, or perform jumping jacks for a few minutes at a time. These activities can be done anywhere and provide an excellent cardiovascular workout.

  • Bodyweight Exercises: Incorporate exercises like squats, push-ups, burpees, and planks into your routine. These can be done at home without equipment and provide a full-body workout.

"Adults should get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. "

— American Heart Association

Binge Worthy Moves

Even though you have a busy schedule you can still make time for leisure! Combine these exercises while you watch your favorite shows.

  • Resistance Bands: Use resistance bands to exercise strength while watching TV. Bands are portable and can work for various muscle groups.

  • Chair Squats: Streaming your favorite show doesn't have to turn you into a couch potato. Here is the best way to do chair squats — stand in front of your couch, lower your bottom like you're about to sit (but don't get too comfy!), then pop back up. Repeat during commercials or whenever there's a cliffhanger. It's a sneaky way to work your legs and glutes while binge-watching your favorite shows!

Deskercise: Wiggle, Stretch, and Shimmy Your Way to Fitness

Even with a busy schedule, you can still add easy exercises into your routine using short breaks throughout the day. Whether you work from home or in an office — deskercising is a great way to stay active without leaving your workspace. These easy and spontaneous exercises can fit seamlessly into your day, releasing endorphins, reducing stress, and boosting overall well-being and also add a bit of fun to your workday, making fitness feel less like a chore and more like a break from the mundane.

Seated Leg Raises

Sitting up straight at your desk, extend one leg out in front of you and hold for a few seconds before switching legs. Pretend you're showing off your new shoes to an invisible audience. "Check out these kicks! Who needs a runway when you have a swivel chair?"

Chair Dips

Scoot to the edge of your chair, place your hands on the seat, and lower your body using your arms. Imagine you're lowering yourself into a pool of pudding. "Dip, don’t drown! Bonus points if you make dramatic splashing sounds!"


Take a few minutes to stretch your muscles during breaks to improve flexibility and reduce tension. Reach for the sky like you’re trying to grab the last donut on the top shelf. "Almost got it! Just a bit more... Phew! Who knew stretching could be so deliciously rewarding?

Woman Stretching at Work Desk

Desk Dancing

Stand up and dance for a minute or two, doing whatever moves you like. Channel your inner pop star and dance like you're in a music video. "Beyoncé who? It’s desk diva time! Just make sure no one catches you mid-moonwalk."

Woman doing dance exercise at work

Stride Your Way Into Fitness

Walking is one of the most straightforward and accessible forms of exercise, making it easy to incorporate these exercises for busy schedules. Turn phone calls or meetings into opportunities to walk and talk, whether you're at home, in the office, or enjoying the outdoors. Additionally, choosing stairs over elevators can significantly boost your fitness. Stair climbing strengthens your legs and gets your heart pumping. By making these small changes, you can effortlessly increase your daily activity and reap the benefits of a more active lifestyle.

"Adults should aim for at least 150 minutes of moderate-intensity aerobic activity such as brisk walking each week."

— American Heart Association

Tech to Tone: Gadgets That Make Exercise a Snap

Technology has become a valuable ally in helping us stay active, even with the busiest schedules in today's fast-paced world. From fitness apps that offer quick, guided workouts to wearable fitness trackers that remind us to move, technology provides numerous tools to keep us on track with our fitness goals. Additionally, active video games, or "exergames," blend entertainment with exercise, making staying active easier and more fun. Embracing these technological advancements can make maintaining a healthy lifestyle convenient and enjoyable.

  • Fitness Apps : Use fitness apps that offer short, guided workouts. Apps like 7 Minute Workout provide quick routines that can be done anywhere.

  • Wearable Fitness Trackers: Devices like Fitbits or Apple Watches can remind you to move throughout the day and track your activity levels.

  • Video Games: Thanks to the advent of active video games or "exergames," it is easier to fit in a workout without the need to set aside extra time for the gym. These games blend entertainment with physical activity, encouraging players to move, dance, and exercise in a fun and engaging way. Check out this article by Wired Magazine for the best exergames.

"Studies have shown that exergames can significantly increase physical activity levels, improve cardiovascular health, and enhance overall fitness, making them a practical solution for those looking to stay active amidst a hectic lifestyle."

— Human Kinetics Journal


If you have a hectic lifestyle but want to stay fit, check out our guide on the best exercises for busy schedules. Alongside these quick and effective workouts, consider incorporating Collagen Burn Capsules into your routine. These capsules are designed to support your fitness goals by promoting fat metabolism and improving skin elasticity, making it easier to maintain a healthy and active lifestyle even when you're short on time.

Busy But Buff: Setting Fitness Goals When You're Always On-the-Go

Setting exercise goals is crucial, especially when juggling a busy schedule. Goals provide direction and motivation, helping you stay focused and committed to your fitness journey. They turn abstract desires into actionable plans, making incorporating physical activity into your daily routine easier. With clear objectives, you can efficiently allocate your limited time, ensuring that you prioritize your health and well-being. Establishing exercise goals not only fosters a sense of accomplishment but also creates a sustainable habit, ultimately leading to a healthier, more balanced lifestyle.