Best workouts for extremely busy people

Finding time to exercise can feel like a full‑time job, but a handful of smart, focused workouts can fit into even the busiest schedule. A recent GQ article pulls together advice from top fitness professionals to show how you can get a solid workout in as little as ten minutes, or stretch it out to an hour if you have the room. Below is a quick guide to six time‑efficient options, each backed by a seasoned coach and packed with practical tips and safety reminders.

First up is a ten‑minute high‑intensity interval training routine, championed by coach Sarah Gawron. She recommends a Tabata format—twenty seconds of all‑out effort followed by ten seconds of rest—repeated eight times with push‑ups and air squats. The key is to give maximum effort during the work periods and use the brief rest to catch your breath and lower your heart rate. Because the intensity is so high, form matters more than the number of reps; keep your core tight and avoid letting your hips sag.

If you have twenty minutes, Alex Silver‑Fagan, a Nike master trainer, suggests a fast vinyasa yoga flow. This style links sun salutations, upward‑dog, downward‑dog, and chaturanga into a continuous sequence that can raise your heart rate to a moderate cardio level while building strength. A 20‑minute YouTube tutorial can guide you through the flow, and the rhythmic breathing helps reduce injury risk. The flow is great for people who want a mix of flexibility, core stability, and a gentle cardio boost.

For a thirty‑minute session, StrongFirst certified leader Denzel Allen recommends a full‑body weight‑lifting routine. He focuses on compound movements like goblet squats, overhead presses, kettlebell swings, and Turkish get‑ups. The emphasis is on technique over load; proper form keeps the heart rate up and reduces the chance of strain. Aim for a steady tempo, and remember to breathe out on the exertion phase.

Katherine Mason, founder of Sculpthouse, brings Pilates into the mix with a forty‑minute reformer class. The machine provides variable resistance, allowing you to maintain muscle tension for longer periods. She advises performing movements that feel a burn within fifteen seconds, keeping transitions smooth and counted reps between eight and sixteen. This controlled resistance trains the core and improves posture, and the slow, deliberate motion helps you stay mindful of alignment.

Running intervals take fifty minutes, according to Precision Run coach Andrew Slane. He proposes ten 400‑meter sprints with two‑minute walks, followed by ten 200‑meter sprints with one‑minute walks. The sprint phases should be hard, while the walking recovery lets your heart rate dip before the next burst. This format maximizes calorie burn and boosts cardiovascular fitness without requiring a long steady run.

Finally, a sixty‑minute long run, guided by Nike+ running coach Jes Woods, focuses on endurance and mental health. He recommends a conversational pace—an effort level of five to six out of ten—so you can talk comfortably while running. Pay attention to tension in your shoulders and fists; release it to keep your stride smooth and avoid injury. The steady‑state run builds stamina and offers a meditative break from daily stress.

In summary, whether you have ten minutes or an hour, there’s a structured, efficient workout that fits your schedule. Each routine comes with clear, expert‑approved tips: keep form sharp, breathe properly, and listen to your body. Remember to warm up before you start and cool down afterward to reduce soreness and improve recovery. With these six options, you can stay active, build strength, and manage stress—all without sacrificing precious time.