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.
Check out this 7 minute workout or my 15 minute bodyweight circuit to get a quick burn on days your short on time.
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!
It is so difficult to squeeze in a workout when you are a busy mom. I need to do it crazy early or it doesn’t get done. We also do family hikes. There are some other great tips here:)
I know exactly what you mean Rochelle! I have to get mine done in the morning, or I bring the kids with me on my runs. I wish we had place to hike where I live; unfortunately, it’s VERY flat!
Great ideas! I find that using our double stroller helps and getting up early. Thanks for the tips on how to squeeze in a workout!
I’m all about using my double stroller too! Some days I need the extra rest, so the double jogger let’s me get out there with my littles!
Thank you for sharing these great tips! I know I have had to include my kids more than once; you have to find a way to make it happen.
Exactly! I find that when I include my kids, it makes them excited. My daughter even like to put on her “workout clothes” when she “works out” with me! It’s super cute!
I really need to try the whole working out while watching TV thing. I certainly do enough of that lol. Thanks for the idea!
Girl I know what you mean! For shows that I watch a lot, I’ll make up fun workouts doing different exercises every time a character comes on or says something predictable. You can really get creative with it!
Love these ideas! I have used some of these but found some new ones to try. I am finding that during quarantine working out is saving my sanity!
Me too, Kelly! Working out is my me time and definitely a stress reliever!
It’s a good idea to bring the kids along. After all, they learn by example. BONUS: You tire them out!
Yes exactly! My kids love to “join” my workouts and do them with me. I hope that they remember when they grow up. Thank goodness for photos and videos!
Great ideas! I have been trying to include the kids as of late since they have been home. They seem to enjoy it so I think we’ll make it a regular thing while they are home!
Including them is amazing! We’re setting great examples and hopefully teaching them how important fitness is in their lives!
These are awesome tips to squeeze in a little fitness everyday. I normally wake up a half hour earlier to get in a quick jog but we’ve been inside lately and packing on the pounds. I like the fitness at work idea. i really should be getting up to stretch every hour and i haven’t been so i’m gonna start setting an hourly alarm and doing a few situps and squats each time since im at home anyway.
That’s such a great idea! When I worked in the office, I had an alarm every hour that went off. I would either stretch, go on a walk or do a mini 5 minute workout to get my blood flowing. I feel like it helped keep me much more alert!
I’m a huge Harry Potter fan, so I definitely saved that list and will be trying to incorporate that into my daily routine.
Yay a fellow Harry Potter fan! It’s definitely a fun way to get a little workout in while watching some awesome movies!
I love these ideas. They are very helpful. Sometimes I am having a hard time finding ways on how to squeeze my workout at the moment
I know it can be so hard! I’ve found that finding a way to fit it in and sticking with a routine has made it even easier!
I just need more energy and I would be set.
Stupid fibro. I used to be so active.
I’m so sorry that you have to deal with that! You are so strong!
All the ideas are awesome… I usually try to workout while watching tv. It actually makes me feel less guilty about squeezing in that 40 min episode in between my working hours!!
I love that! It definitely takes the guilt away AND you are productive while doing it!
These are some great ideas !
Love these ideas! It’s so hard to work out when life is so busy.
Agreed! The hardest part is finding time to get started. Once you get started, it gets so much easier!
Awesome tips! I’ve been trying to do small things like squats or jumping jacks throughout the day, plus do multiple walks. Bringing family along helps.
That’s amazing! All the little things add up and walking is the best!
Ohhhh, I too miss the days when I used to work at a gym and literally get paid for working out! Nowadays, #6 is what I do the most – even if it’s short walks every few hours, or schlepping laundry up and down stairs (which always gets my heart pumping!), or biking to the store instead of driving.
Isn’t getting paid to workout amazing! On the plus side, being a mom keeps you busy and can definitely get your heartrate up too!