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No time for gym? Quick HIIT workouts for busy people

“I want to work out but I just don’t have the time to go to the gym.” Sounds familiar?

If so, you’re not alone – lack of time is the number one reason for skipping exercise but is it a real obstacle or an excuse? The fact of the matter is that you don’t need a lot of time to get an effective workout and you don’t necessarily need a gym.

If you’re short on time, high intensity interval training (HIIT) with short bouts of intensity and quick recovery periods is your best bet to get an effective workout that increases your VO2 max and helps build lean muscle mass.

Work out anywhere, anytime with these 3 HIIT workouts – and with a fitness watch you can make sure you’re exercising enough and at the right intensity!

Office Workout

  • 6 x Knee Tuck-Pike
  • 10 x Tricep Dips
  • 12 x Chair-Hover Squat Jumps
  • 8 x Plyo Pec to Tricep Push-ups
  • 8 x 1-leg plyo lunge
  • 8 x Push-up Knee Tuck

Stair Workout

  • Up 2, Down 1
  • Lateral Stair Sprints
  • 10 x Plyo-Reach Push-Ups
  • 8 x Plyo-Fly Lunges
  • 8 x Bunny Hops
  • 10 x Inverted Push-up
  • 5 x Inverted Super-Man Pushups

Outdoor Workout

  • 8 x Pistol Squats w/ Straight Arms
  • 6 x Ball Push-ups
  • 10 x Front Taps, 10x Lateral Taps, to 6x Front/Back Squat Jumps
  • 30 x Russian Twists
  • 8 x Ball Reverse Burpees
  • 12 x Plyo-Circle Lunges

Original Polar blog article (in English)


Please note that the information provided in the Polar articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

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