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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

No-Equipment Home Workouts for Busy People!

Quick, effective routines that you can do anytime, anywhere.

Introduction

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Alternate between squats, push-ups, lunges, and planks for 40 seconds each with 20 seconds rest, two rounds for a quick sweat session.

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Day 1: Full-Body Circuit (10 mins)

Strengthen your midsection with crunches, leg raises, mountain climbers, and bicycle kicks. Core strength supports posture and back health.

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Day 2: Core Focus (8 mins)

Jump squats, glute bridges, wall sits, and walking lunges will fire up your legs and glutes. Ideal for toning and strength.

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Day 3: Lower Body Burn (12 mins)

Slow down with stretches: child’s pose, cobra, forward bends. Add 4-7-8 breathing to ease stress and aid recovery.

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Day 4: Active Rest: Stretch & Breathe

Use your body weight for push-up variations, triceps dips (with a chair), and shoulder taps to build lean arm muscle and stability.

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Day 5: Upper Body (10 mins)

Go hard with burpees, jumping jacks, high knees, and fast feet. This session helps boost your cardiovascular endurance and burn calories.

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Day 6: Cardio Blast (15 mins)

Create your custom routine by combining your favourite exercises. Maintain high intensity and keep rest periods minimal.

Day 7: Mix & Match

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Keep a workout timer, track your sets and reps, and increase the challenge weekly by adding more rounds or reps.

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Tips for Success

You don’t need fancy gear or extended hours. Even brief bursts of movement can help regulate mood, weight, and energy levels. The goal isn’t perfection; it’s progress. Prioritize yourself; your body will thank you later.

Conclusion

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