We all know staying fit is an important component in staying healthy. But between work, family, and cooking healthy meals, who has the time to devote to a fit lifestyle (let alone, drive back and forth to the gym everyday)?

According to recent research and leading personal trainers, you don’t need a ton of time to devote to fitness to maintain a fit lifestyle. There are many ways to engage in physical activity that can work around your current schedule.

The following work outs moves can be incorporated in a work out lasting 1 hour or less, are flexible enough to fit into your hectic schedule, and best of all, don’t require a gym!

Take a walk (uphill). This can be done outside or inside (incline treadmill). If you suffer from sore knees, make sure to step heel-first when you come back down the hill. And don’t forget to stretch and foam roll afterwards. This will release pressure in surrounding muscles. It won’t feel good at the time, but your body will thank you afterwards.

Try unilateral exercises. Unilateral exercises involve working out one leg or arm at a time. An example would be a one-legged reach, with or without weights. While it may not sounds like a lot, this is a great way to isolate certain muscle groups and tone them up.

Squat, squat, squat. Squats are one of the most beneficial and universal fitness movements. Proper form is extremely important when doing this move, as you need to be careful not to injure your back. Pausing at the bottom of your squat and squeezing on the way up will utilize the full power of your muscles.

Most importantly – make a plan. Before you set out for a work out, decide on a plan. What work out moves are you going to do? How much time are you going to spend? This will help you stay on track and focused so you can get back to your family and work.