How to Get Fit Fast at Home: Quick Workouts for Busy Days

Workouts are important, but it can be difficult to find the time to hit the gym or attend a class. Busy schedules often leave us with very little time for anything else. If you’re looking to get fit in a hurry, there are plenty of quick workouts that won’t take up too much time. The best part is, you can do them all from the comfort of your own home.

The Benefits of Quick Workouts at Home

Before we dive into the workouts, let’s take a look at the benefits of quick workouts at home. One of the biggest perks is that they are convenient. You don’t have to worry about commuting to the gym or finding a parking spot. Instead, you can fit in a quick workout at any time of day or night. This is perfect if you have a busy schedule or if you’re trying to juggle multiple commitments.

Quick workouts at home also don’t require any special equipment. Whether you are in a small apartment or a large house, you can do these workouts with minimal space and the items you already have at home. Another benefit is that quick workouts are great for beginners. You don’t have to spend hours learning complex exercises or routines. Instead, you can try simple exercises that are easy to learn and perform.

Finally, quick workouts are a great way to incorporate exercise into your daily routine. You can do them in the morning, during your lunch break, or even right before bed. By doing so, you’re more likely to stick with your routine and make exercise a habit.

Quick Workouts to Try at Home

Now that we’ve discussed the benefits of quick workouts at home, we’ll dive into some specific exercises you can try. The following workouts are all designed to be quick and effective, and you can do them without any equipment.


Tabata is a high-intensity interval training (HIIT) exercise that can help you burn a lot of calories in a short amount of time. The workout is only four minutes long but includes eight rounds of intense exercise. During each round, you’ll perform a specific exercise for 20 seconds, then take a 10-second break. Repeat this pattern until you’ve completed eight rounds.

For example, you can try doing squats for 20 seconds, rest for 10 seconds, and then repeat this for eight rounds. Some other exercises you can perform using this method include lunges, pushups, and mountain climbers. The best part about Tabata is that it can be adjusted to suit your fitness levels. You can choose the intensity of your exercise and the number of rounds you complete.

Circuit Training

Circuit training is another effective way to burn calories fast. It is a series of exercises done in one session, usually consisting of eight to ten movements that are performed for 30 seconds each, with a 10-second break between each one. This is one complete circuit. You can then repeat the circuit up to three times, depending on your fitness level and how much time you have.

Burpees, jumping jacks, and squats are great exercises to include in your circuit training routine. You can also include some arm and core strengthening exercises such as pushups and plank variations. If you want more of a challenge, you can try incorporating some of these exercises with your body weight and the use of a resistance band. Make sure you don’t overexert yourself.

Cardio Workouts

Cardio workouts are great for improving your endurance and burning calories. Some easy cardio workouts you can do at home include jogging in place, jumping jacks, and dancing. You can also try doing some of these exercises in intervals, alternating between a high-intensity exercise and a low-intensity exercise. This will help you to burn more calories in a shorter amount of time.

Tips for Getting the Most Out of Your Quick Workouts

Now that we’ve covered some quick workouts you can try at home let’s talk about how you can get the most out of them. The following tips are designed to help you achieve your fitness goals without injuring yourself or becoming exhausted.

Warm Up and Cool Down

Always remember to warm up before you start exercising. This can be as simple as stretching or walking. Cooling down is just as important to stretch your muscles and help your heart rate return to its normal level.

Gradually Increase Intensity

Don’t try to do too much too soon. If you’re new to exercising, start with a shorter session and gradually increase the intensity and duration of your exercises. This will help you avoid injury and prevent burnout.

Stay Hydrated

Drink plenty of water before, during, and after your workout. Staying hydrated will help you avoid heatstroke and keep your body functioning at its best.

Rest Days

Don’t forget the importance of rest days. Your body needs time to recover from your workouts, so take breaks as needed. This is especially important if you’re doing high-intensity workouts like Tabata and circuit training.


Quick workouts are an excellent way to fit exercise into a busy schedule. With some simple exercises, you can burn calories and build strength from the comfort of your own home. The key is to start gradually, increase the intensity over time, and be consistent. Remember to warm up, stay hydrated, and rest when you need to. With these tips in mind, you’ll be well on your way to achieving your fitness goals!

Frequently Asked Questions About Getting Fit Fast at Home

1. Can you really get fit fast with home workouts?

Yes! As long as you are consistent and committed, home workouts can be just as effective as going to the gym.

2. How long should a quick workout be?

A quick workout can be as little as four minutes or as long as 30 minutes. The trick is to make every minute count by doing high-intensity exercises and resting for short periods in between.

3. Can I lose weight by doing quick workouts at home?

Yes! Quick workouts can help you burn calories and lose weight. Combine them with a healthy diet and lifestyle for the best results.

4. Do I need any special equipment for quick workouts at home?

No, you don’t need any special equipment. You can do many home workouts with just your body weight. However, you may choose to incorporate some weights or resistance bands to make the workouts more challenging.

5. How often should I do quick workouts at home?

If you’re just starting, aim for at least two to three times a week. As you get fitter and stronger, you can increase the frequency and duration of your workouts.


  • “MyFitnessPal.” A 20-Minute At-Home Full-Body Workout for When You Want to Make a Splash, 29 July 2021,
  • “4 Effective at-Home Weight-Loss Workouts!” YouTube, Shape, 29 May 2020,
  • “Tabata for Beginners: 13 Workouts for Fast Weight Loss.” Fitwirr, 26 Oct. 2020,

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