When you don’t have time, the best workout needs to be fast but effective. Resistance training gives you the most value for your long term health and fitness and you only need 15 minutes a day to get results. Below is a sample program that you can do anywhere, as long as you have a set of dumbbells:
Day 1
Bulgarian Split Squat, 3 sets of 8 to 10 reps
Dumbbell Romanian deadlift, 3 sets of 8 to 10 reps
Day 2
Dumbbell chest press, 3 sets of 8 to 10 reps
Single arm dumbbell row, 3 sets of 8 to 10 reps
Plank, 3 sets of :30 hold
Day 3
Dumbbell shoulder press, 3 sets of 8 to 10 reps
Dumbbell bicep curls, 3 sets of 8 to 10 reps
Overhead dumbbell tricep press, 3 sets of 8 to 10 reps
Day 4
Goblet squat, 3 sets of 8 to 10 reps
Single leg Romanian deadlift, 3 sets of 8 to 10 reps
Day 5
Push-ups, 3 sets of 8 to 10 reps
Bent over dumbbell row, 3 sets of 8 to 10 reps
Russian twist, 3 sets of 8 to 10 reps
Day 6
Dumbbell front lateral raise, 3 sets of 8 to 10 reps
Dumbbell side lateral raise, 3 sets of 8 to 10 reps
Dumbbell rear delt raise, 3 sets of 8 to 10 reps
Day 7
Ab crunch, 3 sets of 8 to 10 reps
V sit, 3 sets, hold for :30
Make sure you get at least 8,000 steps per day (about 3, 20-minute walks), which you can do after meals or as mini breaks throughout the day, and you’ve got a complete and effective routine without adding hours to your days.