6 Workouts to Fit Any Schedule, From 0 to 30 Minutes

Heavy Bag Boxing
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How much time do you have to work out? We’ve got a solution for every time frame.

0 minutes

Running errands? Of course you are. Park the car far away from the store and run there (or just leave your wheels in the garage). You’ll burn a few extra calories and make room for pumpkin pie.

5 minutes

Set a time limit for however long you have to exercise. Complete as many reps as you can of your exercise of choice in that time, then work to do more reps the next time you repeat the routine.

10 minutes

Goblet squat: 4 sets of 10. Pushup on dumbbells or handles: 4 sets to failure. Chinup: 4 sets to failure. That’s it, you’re done.

20 minutes

Fight for your right to party with this cardio workout from Joel Jamieson, a Seattle-based MMA trainer: Hit a bag for 10–15 seconds as hard and as fast as you can, then shadow-box for 45–60 seconds. Repeat for 20 min.

30 minutes

Throw punches (hitting a heavy bag or shadow-boxing) 3 minutes on, 1 off. Picture your opponent as whichever familial Grinch you least enjoy.

Until your wife calls

Superset exercises to cram more work into less time. A Journal of Strength and Conditioning Research study found that supersetters burned more calories in shorter workouts than those who performed straight sets.

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