This High-Intensity Exercise Routine is Great for Busy Schedules

Optimize your time with this effective training style.

Jumping rope is a fantastic way to boost heart rate and burn calories in a short amount of time.

Jam-packed scheduIes can make working out consistently quite a daunting task. Unfortunately, the more often you skip your workouts, the easier it becomes to skip more. This eventually leads to your giving up your fitness routine altogether.

But what if we change the way we think about exercise? Does it have to take up a large portion of our time? The answer is NO, and this high-intensity exercise routine proves it!

Guidelines and Benefits of High-Intensity Exercise

Consistently performing this routine is a great way to lose fat and get healthy!

According to the HHS, the average adult should aim to get either 150 minutes of moderate activity exercise OR 75 minutes of high-intensity exercise every week. One of the main benefits of a high-intensity type of training is that it can literally be completed in half the amount of time! Perfect for busy schedules, no?

High-intensity workouts also elevate metabolic rate for several hours after completing a routine, which means you will burn more calories and fat. This form of training has been found to preserve and possibly even build lean muscle mass better than longer, lower-intensity routines, as well. And finally, research shows that high-intensity training may be able to significantly reduce blood pressure and heart rate in overweight individuals. 

The Best Routine for Busy Schedules

This High-Intensity Exercise Routine is Great for Busy Schedules!

Now that you know this form of training is quick and effective, aren’t you excited to try our high-intensity exercise routine?!

We’ve decided to keep the required equipment to a minimum so that you can perform this routine pretty much anywhere. All you need is a timer, a jump rope, and something to step up on (like a bench, stair, or sturdy coffee table). 

Perform each exercise (and rest) for the amount of time specified for your fitness level. Now remember, you should aim for at least 75 minutes of high-intensity exercise per week. That said, all fitness levels should complete either 3 rounds total for a 15-minute workout, five times per week or 5 rounds total for a 25-minute workout, 3 times per week. That’s easy, right?

Fitness Levels

Beginner: 30 seconds on / 30 seconds off

Intermediate: 40 seconds on / 20 seconds off

Advanced: 50 seconds on / 10 seconds off


  1. Walking Lunges
  2. Single Unders (with Jump Rope)
  3. Burpees with Push-Ups
  4. Single Unders (with Jump Rope)
  5. Alternating Step-Ups

Be sure to watch the instructional videos below before beginning the routine. Remember that form is an important aspect of a healthy workout, so focus on how to do the exercises, not just how long.

Instructional Videos

Walking Lunges

Single Unders (with Jump Rope)

Burpees with Push-Ups

Alternating Step-Ups

So, after reading this post, are you inspired to integrate this high-intensity exercise routine into your busy schedule? If you do, be sure to let us know what you thought and how you feel in the comment section!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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