3 Workout Ideas for Women With Busy Schedules

3 Workout Ideas for Women With Busy Schedules

Posted by Heather Wixson on

ZOZOFIT knows that these days, we are all busier than ever. For women who have busy schedules, here are three workout ideas to help you stay active and keep you energized to take on your hectic days.

3 Workout Ideas for Women With Busy Schedules

1. Vinyasa Yoga

2. The “Out of Bed” Workout

3. 20-Minute Tabata Workout

ZOZOFIT knows that these days, we are all busier than ever. Between work, social obligations, and keeping up with our friends and family, it can feel like there are a lot of things that end up taking precedence over our health and wellness. But even if you are constantly on the go and your schedule is stretched thin, it’s still important to remain committed to your fitness as staying active will help you be better prepared for those busy days ahead.

Here’s a look at three workout ideas for women who have hectic lifestyles.

Vinyasa Yoga

Most people know about the benefits of yoga and how it can lower stress levels, reduce anxiety, and help you remain flexible when you stretch your muscles. It’s even been proven through various studies that including yoga in your regular fitness routine can improve your overall strength, helps reduce arterial stiffness (which helps your heart health), and it also helps reduce the risks of developing high blood pressure over time. 

While yoga seems like something that would take a good amount of time, based on its laid-back reputation in the fitness world, Vinyasa yoga is a great alternative for those who have limited free time but still want to reap the benefits of yoga-based activities. Vinyasa yoga, which is also called "flow" by yoga pros because of how easy the transitions are between poses and how participants use their own breath to guide them through their poses, incorporates a variety of yoga practices, including Ashtanga and power yoga to name a few.

With the Vinyasa flow, sequences of different poses are linked together with sun salutations — think up dog, down dog, lunge, and plank — over the course of 20 minutes in one fluid sequence (if you have to take small breaks, it’s completely okay, especially if you are just starting out, you can just pick up at the remaining time you still have left to finish once you are ready to start back up again). 

To get a look at beginner or advanced Vinyasa Yoga routines, check out Very Well Fit’s guide HERE.

The “Out of Bed” Workout

Are you busy as soon as your feet touch the floor in the morning (maybe even before)? We get it. But having to keep an intense daily schedule doesn’t mean you have to sacrifice your health and wellness. Before your day totally gets away from you, try doing an 8-to-10 minute “out of bed” workout before you officially start your daily routine. This involves a variety of low-impact moves that can help you get your heart rate up and keep you motivated as you navigate your way through your tasks all day long.

One of the best things about “out of bed” workouts is that you don’t need any equipment – just yourself and some way to track your time exercising, making this option both super efficient and super easy to boot. And when you’re done, you’ll be ready to take on any challenges that day.

Some exercise moves that you should consider incorporating into your “out of bed” workout include planks, jumping jacks, pushups, toe touches, and squats. What’s great about these moves is that you can do all of these while still in your pajamas, so you don’t have to really do any kind of prep to get yourself ready to workout. And once you’re done, you’ll be energized and ready to take on the rest of your day.

20-Minute Tabata Workout

In case you didn’t know, Tabata is a type of high-intensity interval training (HIIT) with specific interval timing and short recovery periods that is named after Dr. Izumi Tabata, a Japanese speed skating coach, who developed the routine to increase cardiovascular fitness and build muscle strength. Tabata workouts are also a great way to burn fat, too.

In a Tabata workout, you choose five different HIIT exercises and each round of moves lasts for four minutes. It requires 20 seconds of all out effort, followed by 10 seconds of rest, and then repeated over and over until you complete all of the rounds of all five exercises. Some HIIT moves that you should consider incorporating into your Tabata workout for maximum results include mountain climbers, lunges (or reverse lunges), burpees, squats (or jump squats), and crunches. 

Be sure to consider the following: the Tabata workout puts high-intensity into HIIT, so this is definitely something that is better suited for those who exercise regularly and are looking to level up their fitness activities. So if you’re a workout pro looking to amplify your exercise efforts in a short period of time, a Tabata workout should definitely do the trick and get you the results you are looking for.

Track Your Progress With ZOZOFIT

If you are looking for a convenient way to track your fitness progress, ZOZOFIT can help. Check out the ZOZOFIT app today and see how our technology's insights can help you make more informed decisions about your health with our 3D body scanning, body fat percentage calculations, side-by-side scan comparison mode, and ColorMetric view of your shape.

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