Posted on: December 3, 2015 at 9:12 am
Last updated: September 26, 2017 at 9:06 am

Most days it’s hard to even squeeze in a 30 minute workout. Luckily, you can build strength, tone and get an endorphin boost without investing too much time. A single free minute can be found in almost everyone’s schedule. Blogger and mother Kristin of STUFTMAMA shares her favorite super-fast workouts that can be done everywhere, with anyone. You can even get the whole family involved!

1-minute Workout: Legs

Treat the base of your body to prep you for sprinting through today.

20 seconds on each move.


  • Squats
  • Reverse Lunges
  • Sumo Squats

Feel free to add in higher intensity with jumps. These moves are great because they use body weight as resistance training and get your heart rate up in a hurry.


1-minute Workout: Chest

You need strong chest muscles to pick up big boxes, bags of groceries, and squirming kids.

20 seconds on each move.

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  • Push-ups with a T-stand
  • Traveling Push-ups
  • Push-ups

These are great for building not only chest strength, but getting extra core work also. If you need to modify, all moves can be done with your knees on the ground. Make sure to keep your back straight and belly button pulled in towards your lower back.

1-minute Workout: Triceps and Shoulders

Shoulder and triceps support your entire arm and back. Don’t worry these three moves won’t give you 80s-worthy large shoulders.

20 seconds each move.


  • V push-ups
  • Tricep Dips
  • Diamond Push-ups

These moves aren’t the easiest since they are smaller muscle groups to target, but they are very effective. A little goes a long way. You can also modify these on your knees as well. Also remember to keep your elbows in on the dips.

1-minute Workout: Back


You are superwoman. And you need a strong back to support you.

20 seconds each move.


  • Superman X
  • Floor Swimming
  • Plank

It’s harder to target the back muscles without any weights, but these moves are a great start if you don’t have equipment and are limited on time. Make sure to use your lower back to hold your arms and legs off the floor during the Superman and swimming.

1-minute Workout: Abs


These moves can seriously be done anywhere and are so effective hitting all the core muscles.

20 seconds each move.


  • Scissors
  • Russian Twists
  • V-sit

Make sure to keep your back in a neutral position and relax the shoulders. You can bend your knees in to make the moves a little easier and extend the legs out to make them more difficult.

What’s your favorite quick workout move?

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