How to Create a Full Body Workout Routine That Fits Your Schedule

Finding time to work out can feel impossible for busy professionals. Between deadlines, meetings, and family commitments, squeezing in a workout often takes a back seat. But what if you could create a full body workout routine that fits seamlessly into your schedule? In just 20-30 minutes, you can engage all major muscle groups and boost your energy levels without stepping foot in a gym.

Quick Stats Box:

• Total Time: 20-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Start with a quick warm-up to get your heart rate up and prepare your muscles. Perform each exercise for 30 seconds with no rest in between.

1. Arm Circles

   • Stand tall, extend arms to the side, and make small circles for 30 seconds.

2. High Knees

   • Jog in place, bringing knees up toward your chest for 30 seconds.

3. Bodyweight Squats

   • Feet shoulder-width apart, squat down and back up for 30 seconds.

4. Torso Twists

   • Stand with feet hip-width apart, twist your torso side to side for 30 seconds.

5. Jumping Jacks

   • Finish with 30 seconds of jumping jacks to elevate your heart rate.

Full Body Workout Routine

Perform each exercise in the circuit below for the specified reps and sets, resting 45 seconds between sets.

| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |----------------------------|-----------|---------|-----------------|---------------------------|-------------------------------|------------------------------------| | Push-Ups (or Knee Push-Ups)| 10-12 | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep elbows at a 45-degree angle | Do on knees for easier version | | Bodyweight Squats | 12-15 | 3 | 45 seconds | 3 seconds down, 1 second pause, 1 second up | Keep chest up, weight in heels | Use a chair to assist with squats | | Plank (or Knee Plank) | 30 seconds| 3 | 45 seconds | Hold steady | Keep body in a straight line | Drop to knees for easier version | | Glute Bridges | 15 reps | 3 | 45 seconds | 2 seconds up, 1 second pause, 2 seconds down | Squeeze glutes at the top | Perform one leg at a time for a challenge | | Bent-Over Dumbbell Rows | 10-12 | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep back straight, hinge at hips | Use water bottles if no dumbbells |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover. Hold each stretch for 20-30 seconds.

1. Seated Hamstring Stretch - Sit with one leg extended, reach for your toes.
2. Child’s Pose - Kneel and sit back on your heels, reaching arms forward.
3. Cat-Cow Stretch - On all fours, alternate between arching and rounding your back.

Complete in: 20-30 minutes

Conclusion

Creating a full body workout routine that fits into your busy schedule is entirely possible. Aim to complete this workout 3 times a week with rest days in between for optimal results. As you get comfortable, consider increasing the weights or adding more sets to challenge yourself further.

For personalized coaching and real-time feedback, consider HipTrain’s live 1-on-1 sessions with certified trainers. This approach is not only flexible but also HSA/FSA eligible, helping you save on fitness expenses.