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Doing some quick workouts is one of the best ways to spend your time. You don’t need to run a marathon or lift weights for three hours to see results.

Quick Workouts ~ 6 Ways to Stay Fit Even When Work Eats Your Time.


One of the tried-and-tested quick workouts is running. It has fantastic benefits for weight loss, heart health, and mental clarity.
Even a short 15-minute jog can rev up your metabolism, reduce stress, and leave you feeling relaxed and energized for the rest of the day.

Stationary Bike

Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles.
Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.


Calisthenics is the name given to repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn fat. No equipment or weights are used in calisthenics, and the exercises can be performed anywhere there is a floor and enough space to move in. The benefits of calisthenics effects are wide-reaching.
With a pull-up bar or a set of gymnastics rings, you can perform a variety of movements. These can include pull-ups, dips, leg-raises, L-sit holds, and bodyweight curls.

Resistance Bands

You can also do some quick workouts with resistance bands.
What are resistance bands? These tools are excellent for improving strength and flexibility. They are available in single-loop and tube varieties.
Stackable resistance band sets come with door attachments and ankle straps for your convenience. With the stackable variety, you can add or remove tubes to fit your ability and perform exercises to target nearly every muscle group.
Movements include the resistance band push-up, curl, shoulder press, and chest press. You can also perform stomach curl, triceps pushdown, squat, and side leg raise.

At-Home Dumbbell Workout

The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. For example, if you had a workout that called for 50 squats, 25 push-ups and 10 burpees, you could perform the squats with dumbbells on your shoulders, a renegade row for your push-ups and a burpee deadlift for the burpees. A few adjustments and this bodyweight workout becomes much more challenging.

Add your workouts to your daily schedule

This one might seem silly, but booking your workouts as an important “meeting” in your diary is a great way to ensure you have time available to hit the gym or go for a walk around the block.
Gone are the days of workout charts on fridge doors and sticking up post-it reminders. Thanks to technology, your smartphone has become the best way to manage your life. Literally–your entire life is in the palm of your hand. Set your workout reminder on your smartphone’s calendar and, when the notification goes off, you’ll feel obligated to get some exercise in. You also shouldn’t have anything else planned at that moment in time because it was blocked out in your diary already.

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