You don't have to do it all day if you want to lose weight and build muscle. You can be in the best shape you've ever seen by spending as little as 3 hours per week. This is because you will only need to focus on the exercises that give the most results. Functional, full-body workouts that use our bodies in the right way are the best. 

However, you can also join online fitness programs if you do not have time to go to the gym. You just need to choose an expert who can guide you through your entire fitness journey.

Exercise Workout Plans

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Low-intensity steady-state exercise is a key component of any fitness program. This means that most people walk. You can also cycle, provided they aren’t too strenuous. Many people are shocked that we believe walking is so important. But the truth is that it strengthens and tones your joints and ligaments, and elevates your heartbeat. Walking for a few hours each week is the key to your fitness regimen, no matter if you're a beginner or a seasoned rat.

Bodyweight Exercises:

Bodyweight exercises are the next important component of your workout program. These exercises can be done at home using minimal equipment and there is little risk of injury. These are the exercises that you should concentrate on:

  • Squats for bodyweight
  • Push-ups
  • Pull-ups
  • Planks (front- and side)
  • L-sits
  • Dips
  • Running


While bodyweight exercises can be great, it's important to do some weightlifting. These are the top exercises to focus on:

  • Deadlifts
  • Cleanse
  • Presses (overhead, bench)
  • Snatches
  • Kettlebell swings


Sprinting at an intense pace for a weekly session will increase your metabolism and strength. You can substitute running and walking for cycling or swimming. As long as you push yourself to the limit, you'll be able to do plyometrics such as burpees and/or cycling.