We’ve all pulled the “I don’t have time to work out” excuse—it’s one of the most common barriers to exercise. When things are piling up, movement is usually the first to-do to get bumped to tomorrow. But we can’t deny that moving our bodies is one of the quickest ways to relieve stress and boost mood and energy.
I used to subscribe to the belief that if I couldn’t dedicate a full hour to working out, I might as well skip it altogether. But I’ve since realized that any movement—even 10 intentional minutes—is better than not moving at all (hi, exercise snacks). Then there’s the opposite dilemma: When I do have the time, I can spend the first 10 minutes just figuring out what workout to do. We’re already juggling work, the mental load of everyday life, and about 100 other things. Sometimes just the thought of how to work out is enough to prevent us from actually doing it.
So to skip the decision fatigue and get moving, we asked Melissa Worley, a personal trainer and member of the Mindbody Wellness Council, to create a week’s worth of workouts with options for every schedule. Whether you have 10, 30, or 50 minutes—and whether you want to focus on your full body, upper body, or lower body—we’ve got an exact workout plan laid out for you. Consider your workouts for the next seven days handled.
Experts Consulted
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Melissa Worley has been a NASM-certified personal trainer for more than 25 years, with a focus on injury prevention and performance. She’s a member of the Mindbody Wellness Council, a group of team members who are certified personal trainers or instructors in cycling, yoga, Pilates, and barre.
Before You Start
How hard should each workout feel?
Some days you’ll feel strong enough to go an extra rep or two or up your weight. Other days, your best is just showing up—and that’s A-OK. Not every workout has to leave you completely spent, especially if it comes at the expense of your technique. “Each workout should feel challenging, but not so difficult where your form breaks down,” Worley said. “If you’re working hard, your breathing should be elevated and the last few reps of each set should feel difficult, but you should still be able to maintain proper form.”
How should I choose the right weight?
If you’re new to strength training, Worley suggested starting lighter and focusing on getting the hang of the proper movement and form. Think of the first set as a warm-up and use it to gauge how hard the movement feels, then aim to challenge yourself in the following sets. “If you finish a set and feel like you could have easily done at least five more reps, increase the weight,” Worley said. “But if the weight is too heavy and you’re sacrificing form or unable to complete the reps, drop the weight.” Again, your last two to three reps of an exercise should be tough but still controlled—that’s usually when you’ve found your sweet spot.
It’ll likely take a little trial and error to find the right weight for each exercise, so if you have access to a range of dumbbell options, keep a few within reach so you can adjust as needed.
How can I tell if I’m challenging myself enough?
A solid workout isn’t defined by how sweaty or wiped out you are. Even if you only have 10 or 30 minutes, Worley said you can still get an effective workout by choosing quality over duration. “You can challenge yourself by limiting rest between sets, gradually increasing weight, and choosing challenging variations,” she added. “Prioritize proper form over speed, especially during AMRAP [as many rounds as possible] workouts.”
If I can only work out three or four days this week, which workouts should I prioritize?
If a full week of workouts isn’t in the cards, don’t let that deter you. You can still make good progress with a few well-rounded sweat sessions. “Prioritize workouts that train the entire body rather than targeting too heavily on one muscle group,” Worley said. With three days, aim for one full-body workout, one lower-body and glute workout, and one upper-body and core workout. If you can squeeze in a fourth workout, add a core and mobility session or a second full-body workout.
What’s the biggest mistake people make when trying to fit exercise into a busy schedule?
It’s easy to talk yourself out of a workout if you don’t have an hour to spare to go all out. But that mindset is what makes sticking with a workout routine feel out of reach. “The biggest mistake is assuming a workout only counts if it is long or intense,” Worley noted. “Consistency matters more than duration, so even a focused 10-minute workout can make a difference. A short workout you can do regularly is far more valuable than a ‘perfect’ workout that rarely happens.”
Your Workout Plan for the Week
Sunday: Full Body Strength
If you have 10 minutes…
Complete two rounds of:
- Bodyweight squats: 10-12 reps
- Push-ups (knee modification if needed): 8-10 reps
- Reverse lunges: 10 reps per leg
- Glute bridges: 15 reps
- Forearm plank: 30-second hold
If you have 30 minutes…
Complete three rounds of:
- Squats: 12 reps
- Push-ups: 10 reps
- Dumbbell rows: 12 reps per side
- Romanian deadlifts (bodyweight or dumbbells): 12 reps
- Plank shoulder taps: 20 total
- Rest 45-60 seconds between rounds
If you have 50 minutes…
Complete four rounds of:
- Goblet squats: 10-12 reps
- Dumbbell chest presses or push-ups: 10 reps
- Romanian deadlifts (bodyweight or dumbbells): 12 reps
- One-arm dumbbell rows: 12 per side
- Walking lunges: 12 per leg
- Dead bugs: 12 per side
Monday: Lower Body + Glutes
If you have 10 minutes…
Complete two rounds of:
- Bodyweight squats: 15 reps
- Glute bridges: 20 reps
- Reverse lunges: 10 per leg
- Wall sit: 30-second hold
If you have 30 minutes…
Complete three rounds of:
- Goblet or bodyweight squats: 12 reps
- Glute bridges: 15 reps
- Romanian deadlifts: 12 reps
- Step-ups: 10 per leg
- Side-lying leg raises: 15 per side
If you have 50 minutes…
Complete the following sets:
- Squats: 4 sets of 10 reps
- Hip thrusts: 4 sets of 12 reps
- Romanian deadlifts: 3 sets of 12 reps
- Bulgarian split squats: 3 sets of 10 per leg
- Glute bridge burnout: 2 sets of 25 reps
Tuesday: Upper Body
If you have 10 minutes…
Complete two rounds of:
- Push-ups: 10 reps
- Forearm plank: 30-second hold
- Chair dips: 10 reps
- Superman holds: 30 seconds
If you have 30 minutes…
Complete three rounds of:
- Push-ups or dumbbell chest presses: 10-12 reps
- Bent-over rows: 12 reps
- Shoulder presses: 10 reps
- Bicep curls: 12 reps
- Tricep extensions or dips: 12 reps
If you have 50 minutes…
Complete the following sets:
- Chest presses: 4 sets of 10 reps
- Rows: 4 sets of 12 reps
- Shoulder presses: 3 sets of 10 reps
- Lat pulldowns or assisted pull-ups: 3 sets of 10 reps
- Bicep curls: 3 sets of 12 reps
- Tricep extensions: 3 sets of 12 reps
Wednesday: Core + Mobility
If you have 10 minutes…
Complete two rounds of:
- Dead bugs: 10 each side
- Bicycle crunches: 20 total
- Plank: 30-second hold
- Bird dogs: 10 per side
If you have 30 minutes…
Complete three rounds of:
- Dead bugs: 12 per side
- Plank: 45-second hold
- Russian twists: 20 total
- Mountain climbers: 30 seconds
- Bird dogs: 12 per side
If you have 50 minutes…
Complete the following sets:
- Plank: 3 x 60-second hold
- Dead bugs: 3 sets of 12 per side
- Reverse crunches: 3 sets of 12
- Side plank: 3 sets of 30 seconds per side
- Stretching: 15 mins
Thursday: Glute + Lower Body Conditioning
If you have 10 minutes…
AMRAP (as many rounds as possible–prioritizing form over speed):
- Squats: 15 reps
- Glute bridges: 20 reps
- Lunges: 10 per leg
- Mountain climbers: 30 reps total
If you have 30 minutes…
Complete four rounds of:
- Goblet squats: 12 reps
- Hip thrusts: 15 reps
- Walking lunges: 15 per leg
- Dumbbell swings: 15 reps
- Plank: 45-second hold
If you have 50 minutes…
Complete the following sets:
- Deadlifts: 4 sets of 8-10 reps
- Hip thrusts: 4 sets of 12 reps
- Reverse lunges: 3 sets of 12 per leg
- Step-ups: 3 sets of 12 per leg
- Finish with 10 minutes of cardio intervals: 30 seconds of hard effort followed by 30 seconds of easy recovery, repeated 10 times
Friday: Full Body + Core
If you have 10 minutes…
Complete two rounds of:
- Squats: 12 reps
- Push-ups: 10 reps
- Weighted or banded rows: 12 reps
- Glute bridges: 15 reps
- Plank: 30-second hold
If you have 30 minutes…
Complete three rounds of:
- Squats: 12 reps
- Push-ups: 10 reps
- Rows: 12 reps
- Lunges: 10 per leg
- Shoulder presses: 10 reps
- Plank: 45-second hold
If you have 50 minutes…
Complete the following sets:
- Squats: 4 sets of 10
- Chest presses: 4 sets of 10
- Rows: 4 sets of 12
- Romanian deadlifts: 3 sets of 12
- Walking lunges: 3 sets of 12 per leg
- Finish with plank, dead bugs, or bicycle crunches
Saturday: Recovery
How to Do the Key Movements
Not sure how to perform an exercise or want to double-check your form? Here’s a how-to video library of the more technical movements you’ll see throughout the week (for references of other moves, see the links in the workout plan):
Romanian Deadlift
Goblet Squat
Bulgarian Split Squat
Hip Thrust
Row
Chest Press
Shoulder Press
Lat Pulldown
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
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