Some weeks are busier than others, but let’s face it—when are you not on the go and feeling frazzled? “So many women give up their workouts because they assume it’s a waste if they can’t do an entire routine,” says top Los Angeles trainer Kristin Anderson, who designed these plans. “But that’s how the pounds start creeping on.”

Nix the pounds, not your routine, with these three, five-minute circuits that target several muscles at once. Do them any day you’re on the go—when time isn’t on your side.

The Plan

How it works
Do each move in every circuit in order for 1 minute. Complete as many of the circuits as you can—or break them up throughout the day: one in the morning, one at lunch, and one at night (do what works for your life). On those rare days when you’re not as time-crunched, do all three circuits twice with a two-minute break after 15 minutes.

You’ll need
A set of 5- to 8-pound dumbbells and a foam roller.


On-the-Go Foul Shot
Imagine there’s a basketball in front of your feet. Crouch down, pretend to grab the ball, and jump up, as if you were trying to shoot a basket [shown]. Return to crouched position and repeat until 1 minute is up.

On-the-Go Dumbbell Punch
Stand with feet wide, toes turned out, and hold a dumbbell in each hand at sides, elbows bent and palms facing up. Lower into a squat. Stay in squat as you punch left arm forward, rotating palm to face down [shown]; quickly pull it back and switch arms. Continue alternating arms as fast as you can until 1 minute is up.

On-the-Go Switch Step
Place a foam roller against a wall and stand about a foot away facing it. Place right foot on top of it, then jump up and switch legs [shown]. Continue, alternating legs quickly until 1 minute is up.

On-the-Go Roll Back
Stand with feet hip-width apart and hold one dumbbell with both hands in front of your chest, abs tight. Keeping the weight in front of your chest throughout, squat low, sit down on the ground, and roll back onto your shoulder blades, keeping knees tucked [shown]. Quickly roll forward and stand up. Repeat until 1 minute is up.

On-the-Go Side Wall Kick
Stand with your right side about three feet from a wall with feet shoulder-width apart and knees bent. Bring hands in front of chest, elbows bent. Extend right leg out to the side and tap the wall [shown], then the ground. Continue, tapping as quickly as you can. Switch legs after 30 seconds.