Best Workouts for the Busy Woman

Between work deadlines, errands, and daily to-dos, finding time to workout as a working woman sometimes feels like just another chore. You know it’s no secret that regular exercise can boost your energy, sharpen your focus, and help you lead a healthy life, but who has the time? 

If you’ve ever felt this way (and we have too), then we have a solution for you. Quick, effective routines that you can squeeze in between meetings, chores, and more. No overpriced gym memberships. No 90-minute sessions. Just smart, targeted exercises designed to keep you strong, focused, and healthy.

Aerobics: The Heart’s Best Friend

When time is short but you still want maximum impact, aerobics are your best option. Also known as cardio, aerobic exercise elevates your heart rate and keeps it there, building endurance, burning calories, and improving overall cardiovascular health. While all these benefits are amazing, the true power of cardio lies in its flexibility. A quick lunchtime walk, a trip up the stairs instead of the elevator, or even a refreshing stretch at your desk will do. High or low intensity, moving or stationary, cardio is a girl’s best workout buddy when time and floor space are a factor. Workouts can even be broken into bite sized chunks scattered throughout the day, the important thing to remember is it’s not about going hard, it’s about being consistent and, more importantly, getting your body amped up. Here are a few easy cardio exercises that can be done anywhere:

• Lunges

• High knees

• Trunk twists

• Lateral shuffles

• Walking/Jogging in place

• Burpees

• Mountain climbers

Strength

Strength training is essential for anyone looking to stay strong, energized, and injury free. Think of bodyweight exercises like squats, lunges, push-ups, or planks. Compound exercises like these engage several muscle groups at once, making your time work harder for you. Strength training not only tones your body and improves posture, but also boosts metabolism, strengthens joint and ligament connections, and supports everyday functions that require lifting, carrying, or squatting. A quick 15-minute circuit two or three times a week, and a little consistent effort, can show serious results, all while only using body weight. Here are some good strength exercises you can do anywhere:

• Push ups

• Air squats

• Planks

• Reverse lunges

• Glute bridge

• Leg raises

Workout Routines

If you love everything you’re reading, but don’t know where to start, keep reading for three fantastic workout routines to get you started!

10-Minute Cardio Burn

No time to mess around, but still want to get your heart pumping? This is the perfect 10-minute cardio circuit for you! Do each move for 45 seconds then rest for 15 seconds, and repeat. 

1. Jumping jacks

   - Classic and effective—gets your heart rate up fast.

2. High knees

   - Drive your knees up to waist height, arms pumping.

3. Bodyweight squats + Pulse

   - Add a little bounce at the bottom for extra burn.

4. Skaters

   - Leap side-to-side like a speed skater to work legs and balance.

5. Plank jacks

   - Start in a plank, then jump feet wide and back in—core + cardio in one.

6. Fast feet shuffle

   - Get low and shuffle your feet quickly in place—stay light!

7. Mountain climbers

   - A full-body move that challenges strength and endurance.

8. Jump squats

   - Add explosive power to your squats—modify with a calf raise if needed.

9. Cross-body punches

   - Stand tall, twist and punch across your body—engage your core!

10. Burpees

    - End strong—modify by stepping back instead of jumping if needed.

No Nonsense 20-Minute Workout

When your schedule is packed but you still want to get a full workout in, a full-body routine can be your best friend. No fluff, just function. Do each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the full circuit 2–3 times depending on how much time you have.This workout is designed for efficiency, so there’s no standing around deciding what to do next. You’re in, out, and ready to take on the rest of your day.

1. Jump Squats

       - Legs, glutes, and cardio boost

2. Push-ups

       - Chest, shoulders, arms, and core

3. Reverse Lunges (alternating legs)

       - Glutes, quads, balance

4. Plank to Shoulder Tap

       - Core and upper body stability

5. Glute Bridges

       - Hamstrings, glutes, and lower back

6. Mountain Climbers

       - Full-body cardio finisher

2-Minute Ab & Back Shred

Two of the most vital yet underserved muscle groups in everyday life are abs, obliques, and lower back. This 2-minute ab circuit targets all three of these groups at once in one quick routine, all while laying down. Do each move for 20 seconds then rest for 10, or continuously with no break for the ultimate burn.

1. Dead bug

       - Crunch your whole body and hold for as long as possible

2. Single leg raise (alternating legs)

       - Slow and controlled–add in a toe/knee touch with the opposite hand if you can

3. Double leg raise

       - Continuously raise both legs–don’t let them touch the ground!

4. Bicycle twist

       - Bring your knees to your chest and try to touch them with the opposite elbow

Being a career woman means your personal time is precious, but your health, strength, and peace of mind still matter. Whether you’ve got 10 minutes or 30, these workouts are designed to meet you where you are: efficient, empowering, and easy to squeeze into a packed day. You don’t need a gym or hours of free time—just a little space, some movement, and a reminder that you deserve to feel strong, energized, and supported. Keep showing up for yourself. We’ll be right here cheering you on.