Cardio Workouts for Busy People

cardio workout for busy people desk-exercises

We all know by now how important it is to exercise. In this day and age, it should not come as a surprise that doing 30 minutes worth of exercise per day can prevent heart disease, cholesterol problems, diabetes, and many more life threatening afflictions.

The problem for most is not the issue of knowledge, but instead it is the lack of time.

We all have busy schedules filled with tasks that constantly compete for our attention.

How do you prioritize going for a jog against picking up the kids from school, finally going to that dentist appointment you have rescheduled three times, or making it on time for that meeting with the fourth new boss you have had this year?

Trust me! You are not alone. There are many valid reasons why we may find it hard to fit in time to exercise with our busy schedule.

Don’t let time be an excuse! Although there are times when it just isn’t physically possible, there are many things you can do throughout your day to get in the minimal exercise to protect your health.

You may not be aware of this fact, but you CAN spread out your 30 minute daily cardio routine into different increments.

Check out a couple of ideas below for how you can manipulate your busy schedule to get in a daily cardio workout.

Desk Exercises

Office Olympics? I think not.cardio workout for busy people chair race

Nobody wants to be the person running around the office and dodging through cubicles like they are an obstacle course.

The type of exercise I am talking about can be done right at your desk without drawing a lot of attention to yourself.

Clean Up Your Cubicle

Take some time every day to clean up around your cubicle. By just standing up and moving all of the items on your desk while you dust can add to your daily cardio.

Make sure to constantly move your feet, and you can even push your chair around to different areas of your cubicle.

Clean under your desk. Get down on your hands and knees and clean any areas that the nightly maintenance crew may have missed.

By bending down and standing up a few times you can greatly increase your heart rate.

Take the Stairs

The best thing you can do for your health is to forget that the elevator was ever invented!

Seriously, by taking the stairs just a few times of your day you can increase your metabolism by 100%!

If your job doesn’t require you to travel to different parts of the office on a normal basis then you should schedule a stand up break every half hour.

Give yourself an excuse to use the stairs. Try using the bathroom on the next floor, or start getting your water from a different water cooler.

Take time to go outside and use the stairs to get there!

Hotel Room Workout

For those travelers among us, it is always hard to stick to an exercise routine while on the road.

While most hotels do offer a fitness center, it is sometimes hard to make use of the feature. There are times when your schedule is just too hectic, or you don’t have extra room in that carry-on for gym clothes.

Fear not! You can get in a nice cardio workout in your hotel room without any equipment or gym clothes.

Start with simple jumping jacks or jogging in place for 10 minutes. You can even switch back and forth between the two.

Do whatever form of movement you wish as long as you KEEP MOVING around for 15 minutes.

Finish your routine off with push-ups and crunches.

Start with 10 push-ups followed by 10 crunches, then rest for 30 seconds.

Now repeat the process 3 more times.

Congratulations! You have just put in about 30 minutes of exercise right in your hotel room.


These are just a few tips on cardio workouts for busy people. There are many more ideas out there just waiting for you.

We are all busy, and there will be days when there will be literally no time left over for exercise, but try to keep those days as the exception and not the rule.

The Mayo Clinic clearly explains multiple benefits to your health here.

Make no excuses to limit your health and well being!

Cheers to your health!



  1. With havin so much written content do you ever run into any issues of plagorism or copyright infringement? My site has a lot of completely unique content I’ve either created myself or outsourced but it looks like a lot of it is popping it up all over the internet without my agreement. Do you know any techniques to help prevent content from being stolen? I’d genuinely appreciate it.

  2. I am so glad taking the stairs is considered a cardio workout because I always take the stairs everyday. It’s only two sets of stairs but it takes a lot of effort too.

  3. The tips for hotel workout is very helpful for someone like me who always travels for work. When I travel and come back to the hotel tired, I tend to eat more so the extra calories stay on my belly. And since most of the hotels I stayed with are comfortable enough, I just sleep it off and forget about the fitness center.

  4. Work out is not easy to squeeze into my daily routine as I would rather work sleep or eat than spend time doing strenuous activities. The kind of examples provided are really helpful and I am looking forward to try it

  5. Most of my time is always facing the laptop. I do stretching every now and then. This article is another wake up call for everyone who are too busy to find themselves in a gym.

  6. I like this. These are simple workouts that doesn’t need special equipment to do. I always try walking when I have plenty of time.

  7. Desk exercising is fun. I use to do that when I was working in a company. Riding your chair to the company floor is fun! You should try it too. It releases your stress.

  8. I have to get up and walk around. Honestly, I cannot sit still so I would stand, wiggle my toes while looking at my computer screen. These little things help me from getting stiff from sitting 8 hours a day.

  9. i really like to search for kind of exercises that can be done basically anywhere with limited space/time. but this is something new. been doing desk exercises few times a week but hotel room exercise is exciting. thanks!

  10. i do desk exercises almost every Friday because that is when reporting of analyses are done, but not the “cleaning your desk” type but more of the picking up the things that fall off your desk kind of thing. Most of the time though I just stand and walk around the lab during analyses, and I try not to sit so much after lunch.

  11. Most people nowadays are very busy with their respective jobs, compromising their health as they have lesser time for exercise. Working in an office requires longer time sitting which can cause back, shoulder and leg pain.

    Good thing that this article was published – giving busy people opportunities to do some exercises even inside their respective offices.

    Stretch, walk and do some stair climbing – these are just some of the few exercises one can do during office breaks. It will certainly make changes and alleviate body pains.

  12. This article is very helpful to encourage busy people to do some exercise. As for me, walking is one of the best cardio vascular exercises that you can do daily with a very great benefit! You can do it during office breaks in the comfort of your office or your office building`s hallways.

  13. Taking the stairs is the easiest, sure-fire way of achieving a cardio workout! I think companies should have a stairs-only day at least once a week. Or why not schedule the lift maintenance during office hours to force employees to take the stairs?

  14. I am a busy girl and I don’t have time to exercise but these cardio workouts seem very easy to do. They can be done in the office too.

  15. True enough. There are no reasons for not doing exercise even when we busy. I sure like the exercise at hotel room as I also do that when staying at home.

  16. As someone who’s perenially glued to her desk everyday, I should definitely take some notes! Funny about the desk exercises, I’ve always thought I’ll look crazy making my cubicle into a mini gym.

  17. Finding time to do workout sometimes will be very tricky. Hence, every morning, I try to park a bit far from my office and walk. This actually give an energy to start my day.

  18. First of all, I love your site name πŸ˜€ Just enough ‘fun’ to draw people in without making them feel like you’re going to be dictating to them about their lack of exercise routines.

    Which is what is great about this post. It’s just about trying to see simple ‘activity’ as exercise. Cleaning out under your desk for example – it’s true, if you have to get up and down a few times, think of the muscles you’re using that you wouldn’t be if you were just sitting there. Taking the stairs, even if it’s a few flights to start off with. It’s all activity and you don’t have to go to a gym to do it. Great post πŸ™‚

    • Hi Jyl, and thank you for the comment! I am glad to hear you say that you liked the site name. I honestly struggled with it, because I didn’t want to seem like a coach page. It is good to hear that I hit the mark!

      You are 100% correct. There are many different things we can do each day to get a good cardio workout in even if we have extremely busy schedules. I listed just a few, but almost anything can be turned into an exercise if you are thinking about it.

  19. Handy article this – I’ve been looking for some sort of weight loss workout to fit into my busy schedule – this could be it!
    I was mainly looking for workouts I could do from the office over the period of a day – do you feel these types of things are suited to that? Also, how long will they generally last?

    • Hi Chris. Thanks for the question.

      These types of exercise could definitely help with getting in some exercise while you are at the office. You can perform many different tasks each day that can elevate and maintain your heart rate while at work.

      Getting your heart rate up, and maintaining it for a set period of time is key to cardio workouts. Keeping this in mind I am sure you can think of numerous things that will help you!

  20. Great article on cardio workouts for busy people. When you put all your mentioned workouts to use you will for sure end up burning a lot of calories without even thinking about it. Just a 60 minute walk burns surprising amount of calories! Nice to see you’re trying to get people into shape and improve their general well being. What cardio you recommend for beginners? Thanks a lot πŸ™‚

    • Thanks Jesse. You are right! Walking is a great exercise for burning calories and can be done by almost everyone.

      For its simplicity, I would recommend walking for anyone interested in starting a cardio program, but there really is no right or wrong exercise to try.

      As a beginner, you should focus on being active, and do exercises that you are comfortable doing. Walking, jogging, cycling, or swimming are all good choices!

Leave a Reply

Your email address will not be published.