6. Running or Cycling Intervals

If you’re short on time, turning your steady-state cardio into an interval workout can be more effective. Instead of running or cycling at a consistent pace, incorporate bursts of speed.

For instance, after a warm-up, sprint for 30 seconds, then walk or jog for a minute. Repeat this pattern for the duration of your workout. This approach not only burns more calories but also improves cardiovascular endurance.

7. Yoga Flows

Yoga might seem leisurely, but the right flow can be both invigorating and efficient. Sun Salutations, for example, provide a full-body workout and can be completed in a short time frame.

By focusing on continuous movement and transitioning smoothly from one pose to the next, you can get a strength and flexibility workout in one. Plus, yoga offers the added benefit of relaxation and mindfulness.

8. Compound Movements

Compound movements, like deadlifts, bench presses, and squats, work multiple muscle groups simultaneously. This means you get more done in less time.

Incorporating these exercises into your routine ensures a comprehensive workout. They’re especially beneficial for those who can only fit in 2-3 gym sessions a week.