In today’s fast-paced world, people have become busier than ever before. With hectic work schedules and never-ending to-do lists, it’s becoming increasingly difficult to find time for physical exercise.

However, the importance of regular workout sessions cannot be overstated. Exercise offers a range of benefits, including keeping the body in shape, improving mood, and boosting energy levels. Fortunately, it is possible to achieve big health benefits through short workouts.

Here are some of the best exercises for individuals with busy schedules.

1. Squats

Squats are arguably the best exercise for toning the lower body. This exercise is executed by lowering the body into a sitting position while keeping the back straight. It primarily works the thighs, buttocks, and lower back muscles.

To get the most benefit from this exercise, it’s recommended to do 15-20 repetitions. One of the best things about squats is that they can be done easily and quickly without the need for equipment or a lot of space.

2. Push-ups

Push-ups are an excellent way to strengthen the upper body. This exercise mainly works the triceps, chest, and shoulder muscles. You can do push-ups easily in a small space, and it’s recommended to do 10-12 repetitions in a set.

If you’re unable to do push-ups, you can modify the exercise by doing them on your knees or against a wall.

3. Crunches

If you want to strengthen your abdominal muscles without taking up too much time, crunches are the perfect exercise. This exercise is executed by lying on your back and raising your shoulders towards your knees while keeping your thighs still.

It primarily works the rectus abdominis muscles. To get the most benefit from crunches, it’s recommended to do at least 15 repetitions.

4. Lunges

Lunges are another great exercise for toning the lower body. This exercise works the quadriceps, hamstrings, and gluteal muscles.

To perform lunges, stand with your feet shoulder-width apart, step forward with one foot, and bend your knees until the back knee is near the ground. Repeat on the other side, alternating legs for 15-20 repetitions. Lunges can be done anywhere, and they’re an excellent way to burn calories quickly.

5. Burpees

Burpees are an excellent full-body workout, combining push-ups, squats, and jumps.

To perform a burpee, start in a standing position, drop down into a push-up, kick your feet back up so that you’re in a plank position, then jump your feet forward, stand up and then jump as high as you can while clapping your hands above your head. Repeat this exercise for 10-12 repetitions to get the most benefit. This exercise is efficient and takes only a few minutes to complete, making it perfect for individuals with busy schedules.

6. Jumping Jacks

Jumping jacks are a great exercise for working the entire body and improving cardiovascular health.

This exercise is executed by jumping feet apart while lifting the arms overhead, then jumping back into a standing position while lowering the arms to the sides. To get the most benefit, it’s recommended to do 30-40 repetitions. Jumping jacks are perfect for a quick burst of energy and can be done anywhere, whether at home or work.

7. Mountain Climbers

Mountain climbers are an excellent exercise for working the core, improving balance, and burning calories.

To perform mountain climbers, get into a push-up position, and then quickly bring one knee towards your chest while keeping the other leg outstretched. Alternate legs, doing 15-20 repetitions. Mountain climbers are a perfect exercise for those seeking a quick and intense workout.

8. Plank

Plank is an excellent exercise for working the core muscles and improving posture. To perform the plank exercise, get into a push-up position, then lower your forearms to the floor.

Keep your body perfectly straight, holding the position for at least 30 seconds. Repeat this exercise two times. This exercise can be done in a small space and is a great way to improve core strength and stability.

9. Side Lunges

Side lunges are an excellent way to work the inner and outer thigh muscles. To perform a side lunge, take a wide step out to the side with one foot, keeping the other foot planted firmly on the ground.

Bend the knee of the foot that stepped out while keeping the other leg straight. Repeat on the other side, alternating legs for 15-20 repetitions. This exercise can be easily done at home or in the office.

10. Russian Twists

Russian twists are an excellent exercise for working the oblique muscles and improving balance. To perform a Russian twist, sit on the ground with your knees bent, lift your feet off the floor, and lean back slightly.

Hold a weight or a water bottle in front of you, twisting your torso to pass the object from one hand to the other. Repeat for 15-20 repetitions. This exercise can be done easily and quickly in small spaces.