Top 10 Full-Body Workouts for Busy Professionals in 2024

Introduction

We are in the year 2024 and the world is a fast paced place and there is no better revelation of this than the fast paced world of business professionals. Who says that great physical shape and good health can only be achieved by taking time off work? Cardio workout involves lifting of weights on many muscle groups at one convenience making it easier to get a good body shape quickly. This article covers 10 best full-body workouts for the fitness professional incorporating the year 2024. All of the workouts that are provided are going to be personalized to your needs and your goals to fitness.

1. The most common form of exercise in our study that is associated with reduced risk of obesity is High-Intensity Interval Training (HIIT).

HIIT is a loved strategy since it is effective and can be easily incorporated into the lives of workers. This workout is an approach where an exercise is done at full possibility for a short duration of time say up to 4 minutes and then is followed by either a rest period or an exercise that does not exert much energy, say up to 1 minute. These intensive classes usually last for 20 – 30 minutes and they work out the muscles of the whole body. HIIT can also enhance muscle mass, reduction of fat and healthier heart muscles.

Sample HIIT Workout:

- 30 seconds of burpees

- 30 seconds of rest

- 30 seconds of jumping jacks

- 30 seconds of rest

Mountain climbers – prevention and control, 30sec

- 30 seconds of rest

- 30 seconds of squat jumps

- 30 seconds of rest

- 30 seconds of push-ups

- 30 seconds of rest

- 30 seconds of plank

- 30 seconds of rest

2. Circuit Training

Circuit training is a total body exercise that incorporates a number of movements, performed in a continuous manner with little or no breaks. This type of workout is ideal for working person if it is personalized as per fitness level of the personnel and available time. Circuit training also contributes to a healthy cardiovascular system including, muscular strength and muscular endurance.

Sample Circuit Training Workout:

- At least 45 seconds of jumping lunges

- 30 seconds of rest

It covers several exercises such as; 45 seconds on dumbbell bench press.

- 30 seconds of rest

- 45 seconds of push-ups

- 30 seconds of rest

- 45 seconds of dumbbell rows

- 30 seconds of rest

- 45 seconds of squats

- 30 seconds of rest

- 45 seconds of plank

- 30 seconds of rest

- Repeat circuit 2-3 times

3. Tabata

Tabata is a highly effective but short exercise sessions of 20 seconds exercise and 10 seconds of rest for a total of four minutes. This is a full body exercise routine ideal for people who have to take a break from work or execute a workout during their lunch break. Tabata makes it possible to enhance the heart rates per minute, develop muscle power and reduce fat.

Sample Tabata Workout:

- 20 seconds of jump squats

- 10 seconds of rest

- 20 seconds of push-ups

- 10 seconds of rest

Finally, 20 seconds of Mountain climbers

- 10 seconds of rest

- 20 seconds of plank

- 10 seconds of rest

- 20 seconds of burpees

- 10 seconds of rest

4. Kettlebell Training

Kettlebell training can be used as total body exercise programs because the movements engage a full array of muscle areas. Kettlebells are versatile and convenient tools that allow the working people increase strength, work their endurance, and lose fat. They are typically quite brief, anywhere from 15-30 minutes long, and can be done without any equipment at all.

Sample Kettlebell Workout:

This worked up to: Kettlebell Swing 

– 3 sets of 10 for each type

–3 repetitions of 10 kettlebell lunges

–3 sets by 10 kettlebell rows

– Power kettlebell – swing x 3 sets of 10 reps

Shaikh et al. <cite>Shaikh-2018</cite> – 3 sets of 30 seconds Kettlebell plank

5. Bodyweight Circuit

A bodyweight circuit is one of the easiest workouts that incorporate only your body weight to impose resistance on each of the workouts. This workout can be done at anyplace at any time hence it offers hope to those who are busy in their places of work. Performing bodyweight exercises in circuits can at the same time enhance muscle strength, endurance and flexibility.

Sample Bodyweight Circuit Workout:

- 45 seconds of push-ups

- 30 seconds of rest

- 45 seconds of squats

- 30 seconds of rest

- 45 seconds of lunges

- 30 seconds of rest

- 45 seconds of plank

- 30 seconds of rest

- 45 seconds of burpees

- 30 seconds of rest

- Repeat circuit 2-3 times

6. Functional Fitness

Functional fitness workouts are designed to develop movements which are used in real life activities to develop strength, balance and coordination. It is a great full body workout for those who work for 8-12 hours at the office and have very limited movements. Cybex Integrated Functional Fitness trains can be modified to your fitness level and can be done with weights, resistance tubes, or even simply the body weight.

Sample Functional Fitness Workout:

– 3 lots of ten reps of dumbbell deadlifts

– 3 series of ten repetitions of the dumbbell squats exercises

– 3 sets of 10 dumbbell rows

For the upper body it is 3reps of 10 dumbbell shoulder presses

- 3 sets of 30-second plank

7. Boxing HIIT

Boxing HIIT is a new program that combines high-intensity interval training with techniques in boxing. This exercise is quite comprehensive full body workout simple though it is entertaining and you don’t really feel like you are exercising anyway. Boxing HIIT is another type of exercise that will be good for the body, and will also benefit your heart, muscles and stress as well.

Sample Boxing HIIT Workout:

- 45 seconds of jump rope

- 15 seconds of rest

- 45 seconds of shadow boxing

- 15 seconds of rest

Jab cross combinations: 

The total amount of time taken performing the combinations will be 45 seconds.

- 15 seconds of rest

- 45 seconds of side punches

- 15 seconds of rest

- 45 seconds of bob and weave

- 15 seconds of rest

- Repeat circuit 2-3 times

8. TRX Suspension Training

TRX suspension training is a total body exercise technique that involves using of suspension training straps that offer resistance against the body weigh. It is an all round workout, which can be done easily depending on one’s ability and is very effective in building muscles, balancing and body control. The workouts normally take about 30-45 minutes per session and this are convenient for people with busy working schedules.

Sample TRX Suspension Training Workout:

- 3 sets of 10 TRX rows

- 3 sets of 10 TRX push-ups

- 3 sets of 10 TRX lunges

- 3 sets of 10 TRX squats

– TRX plank exercises 3 sets of 30 second hold

9. Sandbag Training

Free weight training, as the name suggests, uses free weights in training and it is majorly full body training that incorporates sandbag. Due to the irregular mode of distribution of sand, sandbag training can be a very effective workout. This workout can be done with numerous exercises it will suit any businessman who has no time but needs more power in his muscles.

Sample Sandbag Workout:

- 3 cycles of 10 sandbag deadlifts

- 3 sets of 10 sandbag squats

- 3 sets of 10 sandbag rows

- 3 reps of 10 Sandbag shoulder presses

- 3 cycles of the sandbag plank to be held for 30 seconds.

10. Pilates

Pilates is a relatively gentle exercise that works and lengths all the muscles in the body. This workout will be best for those who have lots of stress at work and want to take a break and energize their head and body. Pilates has been seen to bring positive change to posture, flexibility and the core muscles while at the same time decreasing stress levels and anxiety.

Sample Pilates Workout:

- 3 sets of 10 side kicks

- 3 sets of 10 leg circles

- 3 sets of 10 bridges

- 3 sets of 10 planks

3series of Single-leg stretch in total of 10.

Conclusion

In summary, here are the top 10 full-body workouts for busy professionals in the year 2024 This literally gives you a wide range of programs to select from to suit your needs and particular training course. Using these workouts will assist you maintain your health and fitness levels even if you work in a busy environment. That was the brief description, however, when exercising you should always warm up first, always drink water, and don’t disregard the pain as much as possible. Happy exercising!