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I am trying to build muscle, but I have an intensely busy schedule. What are some exercises that I can do in a short amount of time that are still effective for muscle-building?

Hey everyone,

I am currently trying to build muscle but I have a really busy schedule. Between work and family commitments, I only have a limited amount of time to exercise. I want to make the most of my short workout sessions and focus on exercises that are effective for muscle-building.

I usually have around 30 minutes to spare for my workouts, and I'm looking for exercises that can help me build muscle quickly. I know that compound movements like squats and deadlifts are great for building overall strength, but I'm not sure if I have enough time to do a full workout with those exercises.

Do you have any recommendations for quick and effective muscle-building exercises that I can do in a short amount of time? I am open to trying new things and I have access to a gym as well as some basic equipment at home.

Thanks in advance for any advice!

All Replies


Hi there,

I can totally relate to you as I also have a busy schedule but prioritize building muscle. One exercise that has been particularly effective for me is the barbell deadlift. It's a compound exercise that targets several major muscle groups, including the hamstrings, quadriceps, and glutes. It increases strength quickly and improves overall body composition. Since it's a single exercise, you can get a full-body workout in just one or two sets of 8-12 repetitions.

Another exercise that you can do in a short amount of time is the plank. It's a core exercise that strengthens not only the abs but the back and shoulders as well. A plank can be done anywhere, and you can easily hold it for 30 seconds to a minute. It's ideal for when you're short on time but still want to work several muscle groups.

Additionally, if you are looking for a quick equipment-free workout, bodyweight squats are an excellent option. They don't require any equipment, target the lower body, and offer several variations to make them more challenging. Doing a few sets of bodyweight squats in between your other exercises can give you the time-crunched workout that you need.

I hope you find these suggestions helpful as a supplement to your muscle-building routine. Remember that consistency is essential, and even short workouts can lead to significant gains over time. Keep it up!


Hey there,

I can definitely relate to having a busy schedule while trying to build muscle. One exercise that has been really effective for me in terms of maximizing time and building muscle is the dumbbell bench press. You only need a pair of dumbbells and a bench, and you can do this exercise in just a few minutes.

Another exercise that I like to do when I'm short on time is the pull-up. This exercise targets multiple muscle groups in the upper body, including the back, biceps, and shoulders. If you have access to a pull-up bar, you can knock out a quick set or two and get a great workout in.

Finally, if you're looking for a full-body workout that can be done in a short amount of time, I would recommend trying HIIT (high-intensity interval training) exercises. These types of workouts usually involve short bursts of intense exercise followed by brief periods of rest, and they can help you build muscle while also improving your cardiovascular fitness.

Overall, my advice would be to focus on compound exercises like the ones I mentioned above, and to try to incorporate HIIT workouts into your routine whenever possible. With a little bit of dedication and consistency, you can make progress towards your muscle-building goals even with a busy schedule. Good luck!


Hello everyone,

I know how tough it can be to build muscle when you're short on time. Personally, I've found that the dumbbell row is an excellent exercise to include in a quick and effective workout. It targets the muscles in your back, arms, and shoulders, making it a valuable addition to any routine. It can also be done with just one dumbbell if you're short on equipment or space.

Another exercise that has worked well for me is the standing military press. Like dumbbell rows, it focuses on the shoulders and arms, but also works the core and helps improve overall posture. You can do this exercise with a barbell or dumbbells, depending on what equipment you have available. It's also quick to perform, requiring only a few sets of 8-10 reps to get an effective workout.

Lastly, if you're tight on time but still want to get a full-body workout, I'd suggest doing a circuit of bodyweight exercises. Focus on exercises that work multiple muscle groups, such as push-ups, squats, lunges, and planks. You can do a set of each exercise back-to-back with little to no rest in between, making it an excellent way to improve cardiovascular fitness while also building muscle in a short amount of time.

In short, exercises like dumbbell rows, standing military press, and bodyweight circuits can be effective for muscle-building when you're pressed for time. Just be sure to keep your workouts intense and focused to see the best results.


Hello there,

I completely understand your situation as I also have a hectic schedule but enjoy building muscles. One quick and effective exercise that comes to mind is the kettlebell swing. It is an excellent full-body exercise that works on several muscles, particularly the glutes, hamstrings, and lower back. It doesn't require lots of space, and you can do it anywhere with just one kettlebell. In 10-20 minutes of swings, you can get a complete body workout and build muscle in the process.

Another tip I'd like to share is to focus on performing supersets. It's a combination of two or more exercises performed back-to-back with little to no rest in between. It saves time and works the muscles harder. For instance, you can do a set of dumbbell curls, quickly followed by a set of triceps pushdowns, and repeat this for several rounds. Supersets help to speed up your workout, and the intensity of the exercise can strengthen the muscles in a short period.

Finally, if you're looking for a workout that you can do at home and without any equipment, I'd recommend the classic push-ups. Although it primarily targets the chest muscles, it also works on numerous muscle groups, such as the triceps, shoulders, and core. You can do as many sets as you want and modify them to challenge yourself.

Incorporating these exercises into your routine can help you build muscles and stay healthy, even with your busy schedule.


Hello everyone,

I can definitely relate to struggling with building muscle while being busy. One exercise that has worked well for me is the push press. It's a compound exercise that targets the chest, shoulders, and triceps. It also works the legs and core, making it a great full-body movement. With just a few sets of 6-8 repetitions, you can get a solid workout in a short amount of time.

Another exercise that I've found to be effective is the dumbbell curl. It targets the biceps and can be done with just a pair of dumbbells. You can do a few sets of 8-12 repetitions, focusing on proper form and a full range of motion, to get a quick but effective arm workout.

Lastly, I would recommend incorporating plyometric exercises like box jumps or jump squats into your routine. These exercises help build explosive power and can target several muscles in a short amount of time. Just a few sets of 6-8 jumps or squats can make a significant difference in your muscle-building progress.

Overall, these exercises may take less time than others, but they are still effective for building muscle when done consistently. Remember to also prioritize rest and recovery to allow your muscles to grow and rebuild between workouts. Good luck with your muscle-building journey!


Hello everyone,

I, too, understand the struggle of wanting to build muscle while having a busy schedule. An exercise that I found effective is the kettlebell goblet squat. It's a full-body exercise that works on the quads, glutes, and core while also improving mobility. Doing one or two sets with high reps or for time can be a great boost in building leg muscles in a short amount of time.

Another exercise that I recommend is the barbell or dumbbell lunge. It targets several lower body muscles like the glutes, quads, and hamstrings. It is also possible to add variations like walking lunges or reverse lunges to make it more challenging. The best part is it only takes up a few minutes of your day.

Finally, I suggest the chin-up or pull-up exercise. It’s a back exercise that also targets biceps and core; it works more effectively than other back exercises. It requires only a pull-up bar, and doing just a few sets of these compared to other back exercises like lat pulldowns can give you a great workout in a short amount of time.

Incorporating these exercises in your busy schedule can help build muscle while saving time. Don't forget to focus on maintaining proper form during each exercise and allowing time for recovery. Keep in mind that consistency is the key to achieving your goals, and achieving them even when you have limited time is still possible. Good luck and keep pushing!

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