Not everyone has an hour to spend at the gym, but that doesn’t mean you can’t stay fit. A quick workout can help you burn calories, build muscle, and boost energy—all in a short amount of time. Whether you’re looking for a home workout or a gym session, these routines will get your heart rate up fast!

The key to a successful short exercise routine is efficiency. Exercises that work multiple muscle groups at once help maximize results in just 10 to 20 minutes. Add high intensity interval training (HIIT) for an even greater calorie burn.

5-Minute Full-Body Workout When you’re short on time, this quick workout will give you a total-body burn in just 5 minutes. Workout Routine:

1. Jumping Jacks – 1 minute
2. Push-Ups – 30 seconds
3. Squats (Feet Shoulder Width Apart) – 1 minute
4. Plank Hold (Legs Straight, Core Engaged) – 30 seconds
5. Burpees – 1 minute

• Focus on good form to prevent injuries.
• Keep your feet shoulder-width apart during squats.
• Push back to the starting position after each push-up and squat.

If you have extra time, repeat for another round!

10-Minute Strength Training Workout

This strength training routine is great for building muscle without spending hours in the gym.

Workout Routine:

1. Bodyweight Squats – 12 reps

• Start in a squat position with your feet shoulder-width apart.
• Lower down, keeping your legs straight at the top of each rep.
• Push back to the starting position and repeat.

2. Push-Ups – 10 reps

• Keep your upper body aligned with your legs.
• Lower yourself down, then push back to the starting position.

3. Lunges (Left Leg, Right Leg Alternating) – 10 reps per leg

• Step forward with your left leg, lowering into a lunge.
• Push back to the starting position and switch legs.

4. Dumbbell Shoulder Press – 10 reps

• Press the dumbbells overhead, then return to the starting position.

5. Plank Hold – 30 seconds Keep your legs straight, core tight, and hold the position.

• Resting for 30 seconds between sets will help you recover while keeping your heart rate up.
• If you have more time, repeat the circuit once or twice.

20-Minute High-Intensity Interval Training (HIIT) Workout

For those who want a high intensity interval training session, this 20-minute routine will torch calories fast! Workout Routine:

1. Jump Rope – 2 minutes
2. Mountain Climbers – 1 minute
3. Squats (Feet Shoulder Width Apart, Proper Form) – 1 minute
4. Push-Ups (Upper Body Strength Focus) – 30 seconds
5. Burpees – 1 minute
6. Lunges (Left Leg, Right Leg Alternating) – 1 minute
7. High Knees – 1 minute
8. Plank Hold (Legs Straight, Core Tight) – 30 seconds

• Resting for 30 seconds between each exercise helps maintain intensity.
• Maintain proper form to prevent injuries.

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