A Quick gym workout routine for busy people

 In Training Tips

Are you a busy professional and looking for a quick gym workout routine to fit into your busy schedule? Then you’ve come to the right place! This guide will give you a couple of easy yet effective workout options that will suit your lifestyle and help you to keep up your fitness level or lose weight.

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When your schedule is crammed, the idea of when and how to fit in a workout often leads to missing workouts as you feel you have less time and energy, which eventually leads to poor fitness and mental health.

But when you are time poor, it doesn’t necessarily mean you have to cut back on the time you spend on your workout. You just have to figure out what’s going to be the most efficient workout routine to do in a short amount of time. The following workouts are perfect for those looking for a quick and good gym workout, which will help you keep your body and mind healthy.

What can you do in a 30-minute gym workout plan?

Should you do strength training or do a bodyweight circuit in a 30-minute workout at the gym? We have listed a short and efficient workout routine which can help you do a quick round of cardiovascular workout or strength training to allow you to keep up with your busy schedule and overall fitness.

Warm-up your body to get ready for an intense workout

  • Cycling or jogging on the treadmill (or whatever cardio machine you have available) – light intensity, 3 minutes.
  • Dynamic warm-up / moving while you stretch – 5 minutes.

Warm up is an essential key pre-workout activity as it helps to prepare muscles for intense exercise and improves blood circulation to prevent any injuries.

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20-minute rowing workout for low impact full body workout

The Rowing machine is the perfect exercise equipment to jump on if you are short on time. It helps to tone the entire body and burn tons of calories to speed up your metabolism. The best part of working out on this equipment is that you don’t have to spend hours on the machine to see the results. It’s a quick gym workout for abs, shoulders, and arms. After you’ve finished this workout on the Rowing machine, stretch for 10 minutes to cool-down, and replenish yourself with electrolytes.

people working out

Quick full body workout gym

Goblet squats for stronger glutes: 10 – 15 reps

The Goblet squat is a great full-body exercise that builds muscle and develops cardiovascular fitness. Goblet squats are air squats performed with the addition of a dumbbell, kettlebell, medicine ball, or anything else that’s heavy and compact. But Goblet squats are a little less about the fire and more about the burn. In other words, Goblet squats give you a whole-body type of burn. It helps you target and build:

  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves
  • Core
  • Forearms
  • Biceps
  • Shoulders

goblet squat

Lat Pull Down to Strengthen Back Muscles: 10 – 15 reps

It is effective for beginners, intermediates and advanced lifters because it can be performed with a variety of weight attachments. The lat pulldown works on a group of muscles on your back, including the large lat muscles and the entire upper back. The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, it’s the broadest muscle in your back, which promotes good postures and spinal stability.

Triceps Extension to increase arm strength and build muscle in the arms: 10- 15 reps

Resistance exercises that work on the triceps and biceps. A strong triceps muscle helps to stabilise the shoulder and elbow joints. Stable arm joints allow you to move comfortably through your day.

Bulgarian Split Squat tones your lower body: 10- 15 reps

A lower body exercise done using a knee-level bench helps you to strengthen the muscles of the legs, including

  • The quads
  • Hamstrings
  • Glutes
  • Calves

20-Minute Kettlebell Flow Strengths all over and build cardio stamina

Kettlebell flow helps you to get a total-body workout. The benefits include strength gains, cardio endurance, agility, improved mental focus and full body workout.


What are the best times to exercise when you are busy?

The above quick gym workout routines will not take more than 30 minutes of your time. It is important to prioritise it at least 2-3 times a week, check what times would work best for you.

Morning time for quick gym workout

Your muscles will feel tight after hours of sleep in the morning. If you are a morning person, pace your routine slowly by stretching your neck, arms, back and legs. An energising, quick gym workout routine right after you wake will help you keep your metabolism active and reap mental health benefits.

group workout

Gym workout during work break

During lunch break, allot a few minutes of your break time to get your heart rate up by doing cycling, rowing or quick gym routine workout.
South Pacific has a total of eight gyms spread across Melbourne. Click here to find the gym near your workplace.

After work gym workout

After work gym workout is a great time to release the extra energy that you have after a whole day’s work. Exercising for a few minutes after work will help ease the tension in your body. You can also combine it with a yoga or pilates class to unwind and relax your tight muscles. Find expert trainers for a quick gym workout in the Hawthorn area.

Whatever workout you choose, a quick gym workout within your busy day can help you to improve your overall fitness, mental health and boost your metabolism. Speak to our personal trainers based in our multiple health clubs in Melbourne. They can help you design a quick gym workout that suits your requirements. We have Melbourne’s best trainers, find our health club which is near to you and our friendly experienced staff will help you to achieve your health goals!

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