If exercising is necessary & essential but taking out time for the same is not possible, then short duration workouts are best to go for.
It’s a short, rapid-fire series of exercises that use your own body weight.
These are very basic set of exercises, like
1. Jumping Jacks: Begin by standing with your legs straight and your arms to your sides. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching. Jump again, lowering your arms and bringing your legs together. Return to your starting position.
2. Wall sits: Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Engage your core and put your feet forward. Go down as you do so, and keep leaning against the wall. Your feet should be 6 inches apart. Slowly slide down the wall with your back pressed against it until your legs are bent at a right angle. After you finish the last rep, come back to the starting position.
3. Push-ups: Start in a plank position with your arms and legs straight, shoulders above the wrists, core engaged. Take a breath in, and as you exhale, slowly bend your elbows, lowering your entire body to the floor fora six- to eight-second count. This count as one rep. Note: When lowering to the ground, do your best to not collapse, making sure your entire body touches the floor at the same time.
Abs Crunch: Lie on your back on an exercise mat. Bend your knees so your feet are flat on the floor. Lift your shoulder blades off of the mat with a smooth, controlled motion. Lower yourself back down with a slow, steady motion
Always remember, check with your doctor before taking up a new exercise routine.
4. Step-Up: To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor. Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. Do three sets.
5. Squat: Stand tall with your feet hip distance apart. Your hips,knees, and toes should all be facing forward. Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise backup and repeat.
6. Triceps Dip on Chair: Sit on a chair with your hands either next to your hips or slightly under the hips. Lift up onto your hands and bring your hips forward. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair. Push back up but don’t lock your elbows and repeat.
7) Plank: Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs and hold.
8) High Knees: Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand. As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time. Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.
9) Lunges: Stand tall with feet hip-width apart. Engage core. Take a big step forward with right leg and start to shift weight forward so heel hits the floor first. Lower body until right thigh is parallel to floor and right shin is vertical. Press into right heel to drive back up to starting position. Repeat on the other side.
10) Push up & rotation: Start at the top of the push up position with your hands on the floor, arms straight and underneath your shoulders. Step your feet back behind you and lift your knees. Engage your glutes, tense your legs and brace your core to keep your body rigid. Keeping your elbows in towards your ribs and your forearms vertical, bend at the elbows to lower your body towards the floor. Your head and shoulders should move forwards of your hands as you get closer to the floor. Use your full range of motion to lower your chest in between your hands, as close to the floor as you can, then push your hands into the floor, keeping your body tensed, to move it up away from the floor back towards the start position. As you get to the top of the push up, shift your weight onto your left hand and lift your right arm up, rotating through the spine and shoulders into a side plank position with your arms. Place your right hand back on the floor under your right shoulder,then lower into your next push-up. As you return to the top of this push-up,shift your weight on to your right hand and lift your left arm up into a side plank. Keep going with this push-up, side plank movement, alternating sides in between each push-up.
11) Side Plank: Lie on one side with the upper foot stacked right on top of the lower foot. Place your elbow directly in line under your shoulder.Lift your hips so that they form a straight line from feet, between your legs,through groin, and straight up through the middle of your neck. Do not let your hips or shoulders tip forward or back. Keep them aligned with the top side of the hip directly over the other hip. The goal is to hold for 60 seconds. Remember to breathe.