Raise your hand if you’ve ever skipped a planned workout because you just felt exhausted or were pressed for time? I’m pretty sure we should all have our hands up because we’ve all been there!
Personally, working out comes fairly easy because I truly love and enjoy it. I love the way it makes me feel and gives me more energy when I feel like I have none. I used to work at a gym full time, and was even paid to workout most days while teaching my classes.
For many people though, finding time to workout is hard! Life is crazy and gets in the way. Here are 8 ways to squeeze in a workout to your busy schedule. Just remember, starting is the hardest part. Making exercise a habit will make it even easier and possibly more fun. You just have to find something you like.
8 Ways to Squeeze a Workout into Your Day
1. Set your alarm clock a little earlier and get it done first thing.
I know it’s easier said than done. The first week (or possibly two) will be rough, but once it becomes a habit, you’ll thank yourself. By working out in the morning, you’ll feel better and more accomplished throughout the day. You’re metabolism will be boosted earlier, and you’ll burn more calories all day long.
Another benefit of waking up earlier is that it may help you get to bed a bit sooner. Early to bed, early to rise makes a man healthy, wealthy and wise!
2. Lunch Hour = Gym Hour
If it’s possible, find a gym near your office so you can workout during your lunch hour. You may want to see if your office building has a gym available to you.
Have a mid morning snack to curb your appetite and fuel your workout. Then eat lunch after you squeeze in a 30-45 sweat session! Ladies, pack some dry shampoo to save time. No need to wash and dry your hair for the 2nd half of the work day.
Another benefit of working out during your lunch hour is that you’re more likely to eat something healthy after your workout. You won’t want to eat a fast food burger after burning those calories during your sweat session.
3. Workout at work!
Set an alarm or reminder on your computer to go off each hour. Once an hour, you can stand up, stretch, walk around, do some squats, tricep dips, lunges, etc. at your desk! Get creative and don’t be embarrassed.
If you’re in a cubicle environment, encourage your coworkers to do it with you. Be a trendsetter! Just make it a habit to get up and move. Some other ideas are to go for a stroll at lunchtime, walk up and down the stairs in your building or sit on a stability ball at your desk.
While this may seem odd or intimidating, I can tell you from experience that it’s worth it! Taking time to stretch and get your heart rate up a bit at work can help you feel more alert and focused throughout the day!
4. Take the kids.
Need to get a workout in, but can’t leave your kids? Get out the stroller and take a walk to the park. The park isn’t only a playground for kids, it can’t be an awesome fitness tool. Do some boot camp style drills, lift your kids up on the playground, do some burpees or push ups while they go down the slide, tricep dips on the benches, squats while you push them on the swings. You don’t have to watch your kids run around, do it with them!
I love creating park workouts that I can do while the kids run around and burn off their energy too. Utilize what you have around you, like this park bench workout I created!
5. Make it a date.
Every so often, skip the girls happy hour or dinner date with your significant other and change it into a fitness date. Schedule a run with your girlfriends or plan to go to a fun new class like boot camp, Pilates or something awesome you saw on Groupon.
Go to the gym with your significant other, plan a competition or go for a long walk. Getting together with others doesn’t always have to involve food. Try to plan an active meet up once a month!
Another way to do this is to find a running group or fitness class you love. While there, make friends (or bring friends along) that will hold you accountable so you continue to show up week after week! There is something to be said about having an accountability partner.
6. All the little things count.
Everything you do adds up. You’ve heard it once, you’ve heard it 1,000 times.
- Park far away when going to the store.
- Take the stairs.
- Go on a walk.
- Try to walk a little faster.
- Put more effort into cleaning the house.
- Do some exercises while watching tv. (See #7)
- Mow your lawn.
- Do squats while folding the laundry.
Do whatever you can in small increments throughout the day. Just try to find yourself up and off your booty as often as possible!
7. Workout while watching TV.
Crunches, squats, planks, lunges, push ups, yoga poses, anything your can think of can be done while watching tv. Keep some dumbbells or resistance bands in the living room and workout while you’re watching your favorite show. Or at least squeeze in some activity during the commercials!
There are often workouts you can find on Pinterest that coincide with your favorite show or movie. Give it a try or make up your own! Check out this awesome one for the Harry Potter movies!
8. All you need is 15 minutes.
Carve out a small chunk of time even if it’s after dinner or first thing when you wake up. Tackle 15 minutes of interval training. 15 minutes is really all you need.
High intensity combined with short breaks allows for optimal calorie burn. The idea is you work as hard as you can for that short period of time and you’ll get the physical activity that you need to begin improving your health and feel good about yourself.
These are just 8 different ways to squeeze a workout into your busy day. We all have our reasons and excuses for not working out, and not having enough time is the number one excuse!
We live in a busy world, but just a few changes can help to make a big difference. Whether it’s finding time to get to the gym during your lunch break or taking some time during the work day to stretch and do a few exercises at your desk, being active is what counts.
Grab a week of free workouts!
Before you go, be sure to grab this week of free workouts! 7 different workouts that can be done at home, the park, the gym or anywhere will be delivered straight to you inbox. I tried to use minimal equipment in case you don’t have access. Total body, upper body, lower body, core and cardio are all included! Use one of these and find a way to squeeze a workout into your busy day!