People who are swept up in a busy schedule and bogged down by daily responsibilities can easily say they just don’t have time to exercise and everybody would understand. But they shouldn’t.

It’s a common claim and it may seem valid if your typical workouts last longer than an hour—who has that luxury during the week? But if you’re having trouble getting your regular exercises in, it might be time to consider a quicker method.

The following is a workout routine designed by Transform 180 Training. Perform each of the following exercises for one minute, resting for 30 seconds in between each exercise. Once you complete each exercise once, take one minute to drink some water and catch your breath. Then go through the entire set once more for a total of 20 minutes.


Begin by jogging lightly for one minute.

  1. Pass-Through Lunge

Stand with feet hip-distance apart. Step the right foot behind and lower slowly to a lunge until both legs are at a 90-degree angle.

Lift the right leg up and let it float slowly to the front, lowering again to 90-degrees.

Push the right foot up again and float it behind you as you did the first time.

Perform for one minute—30 seconds with the right leg, 30 seconds with the left leg; rest for 30 seconds.

  1. Globe Hops

Start standing with feet a few inches apart, arms in guard position at the chest and knees slightly bent.

Jump forward, back, right, and then left (like the directions on a globe: north, south, east, west). Continue jumping NSEW for 30 seconds and then switch directions to NSWE or front, back, left, right for the next 30 seconds.

Jump for one minute and then rest for 30 seconds.

  1. Shoulder Tap Push-Up

Begin in a plank position with the hands directly under the shoulders and feet hip-width apart. Keep the abdominals and legs tight as you slowly lower the chest toward the ground with the elbows bending and pointing behind you.

Exhale as you push back up to lengthen the arms into a high-plank position. Lift the right hand to tap your left shoulder at the top and then repeat with the other arm.

Do as many repetitions as you can for one minute and then rest for 30 seconds.

  1. Side Squat

Start standing with feet hip-distance apart and sit back into a squat position by bending the knees.

Keep your abs tight and back straight. Step to one side, staying in your squat position. Return to your starting position and then side squat in the other direction, using all your lower-body muscles.

Perform for one minute and then rest for 30 seconds.

Source: The Active Times

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