In today’s hectic world, finding the time to exercise can be challenging. And while there are no shortcuts when it comes to working out, there are ways that you can squeeze some fitness sessions into your lifestyle. Remember, in many cases, busy-ness is an excuse that people use because they simply don’t have the motivation to exercise. With this in mind, let’s look at some of the top ways that you can build some more workouts into your busy working week.
Mornings Are Golden
Probably the best part of the day that you can fit some more workout time in your regular routine is in the morning. Even if you don’t want to try anything too energetic, simply doing a short yoga session can make all the difference. Create some more time in the morning by pre-preparing your breakfast and having everything packed up and ready to go the night before. Even if you decide that you need to set your alarm half an hour earlier, the energy boost that you get from working out should help to energize you and carry you through the day.
Make Watching TV an Active Activity
Even in busy lifestyles, many of us still manage to squeeze our favorite TV shows into our regular routines. Rather than sitting back on the sofa while overindulging in your favorite snack food, try building in some exercises while watching television. For example, you could hold the plank position for as long as you can – chances are that the distraction that the television provides will give you a helping hand. Lifting weights is another good activity that you can do which shouldn’t divert your attention too much. And seeing some of the muscled bodies on Game of Thrones may give you an added burst of motivation! In the commercial breaks, you can fit in more rigorous exercises like push-ups and crunches.
Create Your Own Home Gym
Rather than having to drag yourself out of the house every time you want to exercise, creating your own home gym can deal with this problem. To start off with, you just need a bit of space in the home where you can lay out an exercise mat. Some useful and versatile equipment that you could consider investing in includes adjustable dumbbells, resistance bands, and a stability ball. If you have some more space available, you could then start building up the bigger-scale equipment so check out the 5 best ab machines out there. Not only does a home gym save you time, it also saves you money as you no longer have to shell out for an expensive gym membership every month.
High-Intensity Interval Training
If you only have a limited amount of time to be working out, you may as well be squeezing everything you can into those precious minutes. High intensity interval training is one of the best ways that you can achieve this. To start off with, you need to choose an activity and push yourself as hard as you can for 10-20 seconds. Then, you follow this up with 40-50 seconds of recovery time. Depending on the time you have available, you will want to fit in 10-15 rounds and ideally 5 minutes of warming up and cooling down. Not only does this kind of workout shed a whole load of calories, it also helps to give your metabolism a major boost for hours afterward.
Lunch Time Fitness
Many people choose to eat lunch while sitting down, but if you have a sedentary job anyway, you should try getting some physical activity on your lunch hour. Even simply going out for a walk can help to recharge your batteries both mentally and physically. Alternatively, you could try walking or cycling to work if this is an option for you. If you regularly take the bus to work, try getting off a stop early to give yourself some extra walking time. You will feel so much more ready to tackle the day ahead of you after doing even a small amount of exercise.
Make the Most of the Weekends
The weekends are when you will usually have some more time and energy to do the exercising that you have missed out on during the week. If you need to run some errands in the town center, try running there instead of using your car so you still feel like you are achieving something while exercising at the same time. Another way that you can combine activities is by turning working out into a social event. So, why not try exercising with a workout buddy or taking up a social team sport like soccer? If you have kids, take part in some fun physical activities with them.
Plan Out a Weekly Schedule
If you have at least a rough idea of what you will be doing during the week, you will be in a much better position to plan out when you can squeeze in your fitness sessions. It also helps to write this down so the plans seem more concrete. And when you schedule a time to exercise, try to avoid letting anything get in the way as you may find it easy to priorities other things. Remember what we said at the start that busyness is often just an excuse we use to avoid working out.
While you are doing some cardio work on the treadmill, you could try doing some muscle work as well by holding a dumbbell in each hand and doing a combination of exercises including shoulder presses, bicep curls, front laterals and side laterals. This kind of workout combination can help you to save valuable time.
Always remember that health and fitness is something that it is always worth making time for. So, rather than seeing it as something that can be bumped in favour of other priorities, try using a combination of these techniques to get the regular exercise that you need to maintain a healthy life.