Now that COVID measures are extinct, we have returned to our fast-paced lives and it has become again difficult to find time for regular workouts. However, with a little creativity and strategic planning, it’s possible to incorporate effective workouts into even the busiest schedules. In this blog post, we will explore practical tips for fitting workouts anywhere and anytime, allowing you to prioritize your fitness goals and achieve a healthier, more active lifestyle.
Prioritise and Schedule
First and foremost, make your health and fitness one of your top priorities. Take a close look at your schedule and identify time slots that can be dedicated to exercise. Whether it’s early mornings, lunch breaks, or evenings, block out specific times for your workouts. Treat these appointments as non-negotiable commitments to yourself. Start by blocking out 20 to 30 minute slots. Once it becomes a habit, it will be easier to add more time to these slots.
To make the most of your limited workout time, plan and prepare in advance. Lay out your workout clothes the night before, have a pre-planned workout routine or app ready to go, and gather any necessary equipment. By removing barriers and streamlining your preparations, you can jump right into your workout without wasting time.
Maximize Short Bursts of Time
You don’t need hours to get a good workout in. Take advantage of small pockets of time throughout your day. Utilize 10-15 minute breaks to perform quick, high-intensity exercises like burpees, jumping jacks, or a series of bodyweight exercises. These short bursts of activity can be surprisingly effective and help maintain your fitness level.
Adapt High-Intensity Interval Training
HIIT workouts are perfect for busy schedules. By alternating between intense bursts of exercise and short rest periods, HIIT maximizes calorie burn and improves cardiovascular fitness in a short amount of time. Designate 20-30 minutes for a HIIT session, incorporating exercises like squats, push-ups, mountain climbers, and planks. You can find numerous HIIT workout routines online that require minimal equipment.
Start Callisthenics
When time and equipment are limited, callisthenics (or bodyweight exercises) are your best friend. They can be done anywhere and are highly effective for building strength and endurance. Squats, lunges, push-ups, planks, and burpees are just a few examples of bodyweight exercises that target multiple muscle groups and require no equipment. Create a circuit of these exercises, performing each for a set amount of time or repetitions. Here is a video for beginners to give you an idea.
Incorporate Physical Activity into Daily Tasks
Look for opportunities to incorporate physical activity into your daily routine. Take the stairs instead of the elevator, walk or bike to work if feasible, and squeeze in short walks during lunch breaks. Even small actions like parking farther away from your destination or doing household chores vigorously can contribute to your overall fitness level. Also maybe you could adapt the below habit suggested by Andy Galpin PhD and do 20sec bursts a few times a day. 20 sec bursts can be just a quick climb up the stairs or a few jumping jacks.
20 sec bursts, a few times a day; powerful tool.
— Andy Galpin, PhD (@DrAndyGalpin) February 2, 2023
It's not sufficient to optimize cardiovascular & aerobic capacity (especially in trained individuals), but it's incredibly easy to apply and effective.
Solid option for situations that don't allow for 'optimal training'. https://t.co/d4jN4OaNhA
A busy schedule doesn’t have to be a barrier to achieving your fitness goals. By implementing these tips and strategies, you can fit effective workouts into any nook and cranny of your day. Prioritise your health, make the most of short bursts of time, embrace HIIT workouts and bodyweight exercises, incorporate physical activity into daily tasks, and plan ahead. Remember, consistency is key. With a little determination and creativity, you’ll discover that you can achieve a fit and active lifestyle, no matter how busy you are.
