These 30-minute-or-less workout routines will change your life

From Pilates to catcher squats to kettlebells, these workouts improve flexibility and strength

There’s one thing people are almost always short on — time. Between work and home life, it can be difficult to find time to work out or engage in self care.

Here are three life-changing workout routines that can be completed in 30 minutes or less to ensure that your time remains yours to do with as you choose.

Pilates stretching routine to increase flexibility and energy levels

As reported by Fit and Well, certified instructor Nicole McPherson recently shared a demonstration video featuring a 30-minute Pilates workout that has a number of benefits. Many of the exercises focus on increasing mobility, as they are intended to be performed in the morning shortly after waking up.

This routine is a morning boost that help prevent injuries, ease aches and pains and strengthen body movements. For anyone who struggles with fully coming awake in the morning or often find themselves feeling burnt out from a hard-working night, this Pilates routine is a great way to take back your mornings and boost your energy levels.

Catcher squats to promote strength and mobility

Longtime fitness columnist Matt Parrott reported that a great exercise to promote strength, mobility and an active lifestyle after 40 is the the catcher squat. The catcher squat safely strengthens the lower body while promoting flexibility, and the routine can be completed in a matter of minutes.

“Flexibility is the other top priority for good mobility,” Parrott explained. “Admittedly, I placed less emphasis on this area in my younger years, and I’ve struggled as a result. Lower back pain and sciatica can affect one’s ability to move efficiently, and these conditions can dampen one’s motivation to be active. So, it’s important to stretch the back, hips, hamstrings and quadriceps daily -- even if it’s just for a few minutes.”

Kettlebell routine to develop full body muscle

Once you have improved your mobility, NCSF-certified personal trainer Elise Young has a whole-body kettlebell workout that build some serious muscle in your core, legs, upper body and more. Best of all, it can be completed in 30 minutes or less.

A circuit of kettlebell exercises, the routine features a clean, followed by a squat and ended with a high press. The routine is completed eight to 10 times in three to four repetitions for a high-quality workout.