Wondering how workouts fit into your busy lifestyle? This fitness plan proves you can get moving in a matter of minutes. Try a circuit of strength training exerciseswhen you have 15 minutes to spare, or get a full cardio workout with our 30-minute BOOM classes. Every minute counts, any way you slice it.
Choose between these floor exercises for three workouts per week and include some time to rest in between.
Top Classes To Try
Gym Floor Circuit
Warm up with some gentle aerobic exercise for at least 10 minutes.
What you’ll need: Proximity to a wall
- Begin by facing a wall, a little more than an arm’s length away. Feet shoulder-width apart. Lean forward, and place your palms against the wall shoulder-width apart.
- Breath in, bend you elbows, and slowly lower your upper body toward the wall in a controlled motion. Do not allow your upper body to move past your shoulders.
- Pause, exhale and push yourself back to the starting position.
What you’ll need: A chair or bench
- Stand with a neutral spine and your feet hip-width apart. Position a chair or bench behind you, plus a second chair in front of you for added support as needed.
- Exhale while you lower your body by bending at your knee and hip joints. Keep your chest up and your weight centered over the mid to back part of your foot. Try to prevent your knees from extending past your toes.
- Using a chair or bench as a guide, do not allow your thighs to move past parallel with the floor.
- Pause at the bottom of the movement and exhale as you return to starting position.
What you’ll need: Adequate floor space
- Stand with your feet hip-width apart. Hands by your sides or on your hips.
- While keeping your chest lifted and abs contracted, take a large step backward.
- At the same time, bend both the front and back knees no greater than 90 degrees. The front knee should stay in alignment with the front foot, not extending beyond the toes. Keep the toes of your back foot facing forward.
- In a controlled movement, push forward and return to the starting position.
What you’ll need: Lat Pull-Down machine
- Adjust the pad so that the tops of your thighs fit under the pads. Knees aligned with your ankles.
- Grab the bar with your hands slightly wider than shoulder-width apart.
- Position your body so that you’re leaning slightly back with your chest lifted, head and spine in a straight line and feet flat on the floor.
- Leading with your elbows, exhale and pull the bar towards your collarbone. At the bottom of the exercise, your elbows should be facing downward.
- Pause. In a controlled motion, return the bar to the starting potion while inhaling.
Cool down with some gentle stretches for all major muscle groups.
Expert Tips for Your Routine
Count Your Reps
Choose a weight resistance level that allows you to perform 10-15 repetitions (reps) of each exercise with good form.
Start a Rotation
Try to include exercises for all your major muscle groups on non-consecutive days, 2-3 days per week.
Raise the Bar
Once you’re ready, slowly increase upper-body exercise resistance levels by 1-2lbs, and lower-body exercise levels by 2-5lbs.
Balance your strength training routine with 20-30 minutes of moderate to high-intensity aerobic exercise, 3-5 days a week.
Change It Up
Build variety into your circuit workouts by taking a 30-minute SilverSneakers class, or walking, jogging or biking for 15 minutes at a time.
Increase the Intensity
When you feel ready, try increasing the speed or adding an incline to stretch your workout even further.
Speed Demon Takeaways
Break It Up
Break up your workout into manageable, 10-15 minute segments throughout the day.
Make It Quick
Try high-intensity interval training—or BOOM classes—for a fast and effective workout.
Round out your gym floor circuit with some balance and flexibility exercises. BOOM Mind is a great place to start.
Remember to take a few minutes to to warm up, cool down and stretch before and after every workout.