Do This Strength-Training Exercise When Short on Time

Strength training is finally getting the attention it deserves—and for good reason. Fitting in the recommended two days of resistance training each week offers powerful, lifelong benefits like building muscle, strengthening bones and supporting healthy aging., One study also found that resistance training reduced risk of chronic diseases like type 2 diabetes and heart disease, as well as all-cause mortality.

So, why aren’t more people strength training, despite its well-known benefits? As with many healthy habits, it usually comes down to one thing: not enough time. The good news? Even just a few minutes doing one well-chosen exercise can offer major health benefits. “When short on time, full-body exercises give the most bang for the buck—like a kettlebell or dumbbell thruster,” says Chris Mohr, Ph.D., RD, a registered dietitian and exercise specialist. Learn the top reasons why thrusters should be your exercise of choice when short on time.

Why Thrusters Are the Best Strength-Training Exercise When You’re Short on Time

If you’ve never done a thruster before, get ready to feel the burn on this one. This full-body move combines a squat with an overhead press all in one powerful motion. Start by holding a dumbbell or kettlebell in each hand at shoulder height, palms facing out. Then, lower into a squat, keeping your chest up and core engaged. Next, push through your heels and quickly rise from the squat while simultaneously pressing the weights over your head. Here’s why this move is so great.

Engages Multiple Muscle Groups

The dynamic movement of a thruster uses all major muscle groups, from the posterior chain (glutes and hamstrings) to the anterior chain (quads, core, forearms, biceps and grip strength). Sports dietitian and former collegiate athlete Kelly Jones, M.S., RD, CSSD, LDN, writes, “Thrusters are a full-body movement that engages many muscle groups, including both the glutes and quads, which are the largest in the body. Additionally, you’re using most upper-body muscles with the overhead movement.”

Elevates Heart Rate 

Full-body exercises like thrusters are great for cardiorespiratory fitness. Jones writes, “When you use multiple muscle groups, you’re recruiting more muscle fibers, increasing energy burn versus using only smaller muscle groups. The engagement of larger muscles along with other muscle groups also increases blood flow and heart rate more effectively than isolating a single muscle group or smaller muscles, which contributes to cardiorespiratory benefits.”

A 2023 review found that the benefits of strength-training exercises—like thrusters—are so powerful that they can improve cardiovascular health in adults with and without heart disease. Unfortunately, less than a third of adults report meeting the recommended two days a week of strength training. Adding a quick and effective exercise like thrusters to your routine can support your heart health for the long haul.

Promotes Stability

Whenever you transition from one exercise into another, your body must stabilize and maintain balance by engaging your core. The quick movement of a thruster requires engagement of your abdominal muscles to provide stability and balance, note Jones and Mohr. 

Adding resistance exercises that engage your core while activating other large muscle groups is also a great way to reduce the risk of sarcopenia, defined as age-related loss of muscle mass, strength and function. A 2021 systematic review and meta-analysis found that performing resistance training two or three times per week can delay and offset sarcopenia in adults. While a well-rounded strength-training routine is ideal, even brief sessions can make a difference.

Honorable Mentions

Not sold on thrusters? That’s OK! There are plenty of other compound exercises you can do from the comfort of your own home that target major muscle groups to deliver an effective workout in a short time frame. (Consult a trainer at the gym or look for videos from reputable sources to ensure that you’re performing these movements correctly to avoid injury.)

• Single Arm Clean and Press: Mohr recommends this move as an alternative to a thruster. Start with your right arm and perform the clean and press until you reach fatigue, then switch to your left arm and repeat. This approach allows you to get the same muscle-building benefits on each side—while also giving you a break from having to lift two weights overhead at once. 
• Lunges and Squats: These are effective movements that activate large muscle groups in your legs while also engaging your core. You can perform them using just your body weight, or for an added challenge, hold dumbbells, wear a weighted vest, or strap on a loaded backpack.
• Pushups with Shoulder Taps: A simple body-weight exercise like a pushup is a great strength-training exercise that activates your upper body, core, back and even your legs.To make it more challenging, try a compound variation like pushups with shoulder taps. For beginners, feel free to start on your knees and work your way up into a full-body pushup. This move is easy to modify, so tailor it to your own fitness level.

Strategies to Incorporate Thrusters into Your Day

Planning ahead helps make the dream of building lean muscle a reality—and you don’t have to overhaul your entire schedule either. Consider these simple strategies to help gradually add strength-training exercises, like thrusters, into your daily routine. 

• Before Brushing Your Teeth. One of the easiest ways to make fitness part of your routine is to sneak it in before activities you already do. For example, try adding in a set of thrusters before you brush your teeth in the morning and at night. If you don’t have a set of dumbbells around, body-weight thrusters are perfectly fine. What matters most is engaging your muscles and finding simple ways to add more resistance into your day. 
• Do a Few Reps Between Meetings. To boost your energy levels after back-to-back meetings, get your heart rate up. Thrusters deliver on this—and can easily be added in by keeping a set of dumbbells under your desk, whether you work at home or in the office.
• Involve Your Family Members. All movement counts! Get your family involved by setting a five-minute timer and being active as a family. Give your kids small, child-safe “weights” like a small water bottle or pasta box to join in on the thrusters—or just go equipment-free. Or instead of a timer, try putting on a fun song to start moving to. You’ll get your heart rate up, target your muscles and most importantly, show your children that exercise can be fun and something you can do together.

Our Expert Take 

Experts agree that thrusters are one of the most efficient and effective exercises you can do—especially when you’re short on time. Jones writes, “When tight on time, it’s ideal to engage as many muscle groups as possible and also choose an exercise that supports strength, stability and your heart.” Whether it’s thrusters or another full-body exercise, the key is to fit strength training into your routine in whatever way works for you.