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7 Ways to Workout on a Busy Schedule

7 Ways to Workout on a Busy Schedule


| Fitness |

By Voja Budrovac

Making time for exercise sometimes doesn’t seem like a priority. When your work schedule is hectic, your kids need your time and attention, and you haven’t had a meaningful conversation with your significant other in weeks – working out is probably the first thing to be deleted from your daily to-do list. However, it’s exactly during those busy and stressful times your workout becomes more important than ever. It’s a proven fact that even 20 minutes of physical activity can immensely improve your mood and overall well-being. When you manage to include a good workout in your daily routine and stay disciplined, you’ll be healthier, happier and more productive. So how can you make time for exercise? Here are 7 ways to workout on a busy schedule. Find out what works best for you.

Create a plan

Before we dive into the specific ways you can include a workout in an already full agenda, we should mention that having a fitness plan is important. That is especially true when time is limited. If you schedule your workouts in advance, you’re more likely to stick to that schedule. Life is unpredictable, of course, and sometimes you’ll have to skip a workout. Still, having a plan allows you to quickly pick up where you left off. Hiring a fitness trainer is also worth considering, since they can create the perfect routine, designed for your exact needs. Find the best fitness trainer online and make your workouts as effective as possible.

Two people clasping hands
Working out is much more effective with the guidance of a fitness trainer.

7 ways to workout on a busy schedule

Let’s dive in! Make a game plan and get your heart pumping and muscles working each day, no matter how busy life gets.

Jump-start the day

One of the best ways to incorporate a workout in a tight schedule is to wake up just 20-30 minutes earlier than usual. Creating a little extra time to exercise in the morning allows you to cross it off your to-do list right away. That way you can go about your day knowing that an important task is already done. The best part is, exercise will give you a nice energy boost and you’ll feel refreshed, ready to seize the day. Just don’t forget to warm up to prevent any injuries. Also, preparing breakfast the night before can be helpful.

Finish the day with a workout

If you’re not a morning person and the last paragraph didn’t really sound like something you would do, try the opposite. When you finish with all your tasks for the day, fight the urge to sit in front of the TV or go to bed immediately. A workout can help you unwind and sleep much better. It doesn’t have to be something too hard if you’re feeling exhausted. For example, yoga or stretching can be very calming.

Workout on a busy schedule by doing yoga at home like the woman in the photo
Doing yoga before bed is a good way to workout on a busy schedule.

Transform your commute into a workout

If your days are completely full and you just can’t get a workout in, try turning your commute into exercise. Consider walking or biking to work instead of driving to get your heart pumping. In case that your office is far away and you have to drive or use public transportation, you can park further away or get off a couple of stops before your own and walk the rest of the way. A more radical option would be running. Having a gym right next to your office is crucial if this sounds appealing to you. Pack some work clothes and keep them in a locker at your gym, so you can run to the gym, shower and change and be at work every morning right on time, feeling energized and invigorated. There are numerous benefits of running, and using it to get to work is just an added one.

Another great way to include a workout in a busy schedule is exercising during your lunch break

Hit the gym or go for a walk during lunch, if you have time. It’s a proven fact that people are more productive during the day when they log off for an hour than when they eat lunch at their desks. After the workout, have something healthy for lunch, like raw vegetables and a protein shake or meal bar. Maintaining a good balance between diet and exercise is just as important as the exercise itself. It’s a good idea to keep a healthy snack at work in case you get hungry after lunch. That way you won’t overconsume calories later.

Weekend workouts

Sometimes work just doesn’t leave time for a longer workout during the week. Whenever that’s the case, use the weekend to make up for lost time. On weekends you probably have more time, as well as energy. Use it an hour-long training session. Two intense workouts on the weekend will help diminish stress and improve overall well-being.

Woman with a laptop
Use the time you already have penciled in for watching your favorite show to exercise.

Exercise while watching TV to sneak in a workout on a tight schedule

However busy our schedule is, many of us find ourselves in front of the TV at some point. Whether we’re watching our favorite show or the big game, it’s doesn’t have to be time spent sitting on the couch eating greasy food. Exercise while watching the show, or during commercials. Many types of exercises will not interfere much with watching television.

  • Push-ups
  • Crunches
  • Jumping jacks
  • Squats
  • Jumping rope

Try some of these and any other you can think of. You’ll feel much better afterward. In addition, working out while doing something else can help you achieve the 12 week body transformation Dubai residents recommend.

Make it a date

There are plenty of ways to workout on a busy schedule, be creative and find what works for you. Keep in mind that any activity is better than none and there are many effective exercises you can do in very little time, or while you’re doing something else. Missing time with your significant other? Why not combine your workouts and make it a date? You can go running together at night and finish with dinner at a restaurant somewhere convenient.


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