How To Make Time For Workouts

10 Ways to Fit in a Workout When You're short on Time

Trying to fit in workouts when you don’t have time can seem like an impossible feat, but it doesn’t have to be. There are plenty of ways to find the extra time in your day that you need, whether it’s by making your morning routine more efficient or planning out your evening so that you can squeeze in some exercise at the end of the day. With these 10 tips, you’ll soon be able to make the most of the time you do have and still get in all the exercise you need!

1) Wake up earlier

One way you can start your day more efficiently is by waking up earlier. By going to bed at an earlier time, you’ll not only sleep better and get more rest, but it will allow you more time to workout and do other things throughout the day. Plus, waking up early and starting your day with a positive mindset will help set the tone for the rest of your day.

If waking up early isn't realistic for you right now, then go back to bed after you wake up. Spending this extra ten minutes in bed gives your body and mind additional recovery time so that when it's time for work or school later on, they are ready and willing to tackle what lies ahead of them! Don't just work out once: 

If you know there's no way you'll be able to make it to the gym twice in one day, try doing some simple exercises before heading off to work or school. Things like push-ups, squats, planks and even jumping jacks are all quick ways that won't take up too much time but will still give your muscles a little bit of exercise! Adjust your schedule: 

It might sound crazy but if you have any type of creative skills (such as writing) use those skills instead of having time block them off for workouts! That way, you can either get paid for doing something productive or write about your workout adventures. Get rid of distractions: Yes, we live in a world where multitasking is expected and encouraged but switching between two tasks actually takes up more time than doing both tasks separately. Instead of hopping from Facebook to Twitter to Instagram while watching TV (or maybe playing Candy Crush), focus on one task at a time. Put down the phone: Phones are fun because they keep us connected and informed about everything happening around us – especially social media sites such as Facebook, Twitter and Instagram. But by constantly being connected, we end up taking away from our ability to concentrate on anything else which means less productivity overall. So put down the phone every once in awhile during breaks from work or school!

2) Don't drink your calories

Drinking an energy drink is basically giving yourself a hit of sugar. Instead, try drinking water, or unsweetened tea. Keep some healthy snacks on hand like fruit and string cheese for when you have time for just one meal during the day. These are also good for getting through airport security! 

If you know your schedule ahead of time, take a ten minute walk before work to warm up. (As long as it's safe outside.) If not, spend the lunch hour going for walk around the block and focus on inhaling the fresh air while stretching your legs and mind simultaneously. 

Going out with friends can actually give you more free time! Choose restaurants that serve small portions and skip the bread basket. Pack a cooler so you don't get tempted by unhealthy drinks at happy hours or parties. Buy pre-packaged veggies that require little prep so they're easy to throw together when you want something quick. Get creative with cooking sauces - try making salsa instead of buying jarred varieties, use hummus instead of mayonnaise, or make your own salad dressing instead of using bottled dressings that are full of sodium and other preservatives. Stay active all day long by taking every opportunity to get up from your desk and move around: go for a five minute break if you can't take any longer, do some squats against the wall in between meetings, do crunches while watching TV after dinner.

3) Train at home

This is my best and most realistic suggestion for fitting in workouts when you don't have any time: workout at home. It's impossible to be as successful at home as you can be at the gym, but it's better than nothing. All you need is some kind of workout equipment like dumbbells, kettlebells, or even just resistance bands that will allow you to use your own body weight for workouts. And if you're really good about prepping food in advance (hello, meal prep!), then making a healthy meal to go with your workout isn't too hard either. For example, cook up some chicken and broccoli ahead of time so all you have to do is reheat it before you get started. Or make yourself a breakfast bowl with eggs, spinach, feta cheese, avocado and yogurt. 

If you have more time though (or maybe someone else will be cooking), I recommend having oatmeal topped with fruit and nuts in the morning; steel-cut oats are much more filling than rolled oats. Add peanut butter or almond butter to your oatmeal to give it some protein while providing an excellent dose of fats. 

If you want something light but filling, make quinoa with almonds and veggies such as cauliflower, carrots or peas; put a little cilantro on top for added flavor! That same dish could also include ground turkey which would provide protein without adding carbs. 

Speaking of carbs - that means breads!

4) Take public transit

Taking public transit is an excellent way to save time. With this alternative, you won’t need to worry about finding parking and you can arrive at your destination quicker than you would by car. Plus, many buses and trains offer comfortable seats and air conditioning, which can be hard to find if you drive yourself. For those who are concerned with security or want to avoid uncomfortable situations like sitting next to a stranger, there are plenty of ways that the bus or train is safer and more convenient. If you take the bus and you know where your stop is located, then it's best to get off as soon as possible. You should also use Google Maps to see how long it will take for each route so that you know what times work best for you before boarding a public transit vehicle. Depending on your route, traveling around town could only take 15 minutes. Walk: If you are able to walk the distance needed to do your workout, then walking is always a great option. Walking can help with weight loss because walking causes our body to burn calories. Another benefit of walking is that you don't have to worry about finding parking and trying not to hit any other cars while driving through traffic.

5) Schedule your day

1. Schedule your workout time and make it non-negotiable. The 30 minutes can be carved out of any small window. For example, if you work from home you might walk for five minutes before starting work, do 10 minutes of workouts after lunch and then again before supper.

2. Keep healthy snacks handy for those moments when hunger strikes between meals. That way you won't need to grab unhealthy fast food when hunger hits; a bowl of berries with yogurt will do the trick! 3. Commit to working out at least three times a week no matter what else is going on that day. If you find yourself having to choose between exercising or something else important, it's probably better to skip the exercise than the other thing because you'll feel so much better afterwards (and live longer!). 4. Do resistance training exercises at home: They take little space and are inexpensive compared to a gym membership. 5a Pushups are good because they use only your body weight, but doing wall squats is also effective as they strengthen not just legs but also core muscles  

5. In-workout snack ideas: I'd much rather have a colleague bring me some pretzels than offer me their leftover cake at a birthday party, which is usually loaded with calories and sugar, she says. Healthy food options when you work out, or when you get hungry throughout your day, should contain protein (chicken breast or nuts) and complex carbs (whole grain crackers or raw veggies). If I am really hungry and it's been more than three hours since I ate anything, I'll eat around 100 calories of an avocado instead. 6. Limit your alcohol intake: Research shows that drinking alcohol regularly reduces testosterone levels and decreases muscle mass because both are negatively affected by estrogen, the main female sex hormone.

6) Break it down into small chunks

It’s so easy to let exercise fall off the radar when you have too much on your plate. It can seem daunting, but there are several simple ways you can make time for workouts in your busy day:

- Practice good time management. Block out your workout schedule on your calendar and set alerts for yourself if you need an extra reminder. Then prioritize workouts as one of the first things that you check off every day. This way, it's less likely that working out will slip through the cracks.

- Start with small steps, like stretching or 3 sets of bodyweight exercises during commercials while watching TV at night before bedtime. Each week try adding more workout time until it becomes part of your regular routine. Some tips for fitting in more exercise include running errands instead of driving, taking walking meetings instead of sitting meetings, and using the stairs instead of the elevator. You'll find that even 15 minutes is enough to feel energized! - Eat well: Whether you spend 20 minutes cooking a healthy meal after work or pack a healthy lunch, eating well should be one of your top priorities. Not only does this give you more energy throughout the day, but also helps with weight loss and prevents disease.

- Limit drinks: Try limiting alcohol consumption (or skip it altogether) to free up some time for other activities, like exercising! 

- Be flexible: A good way to get into better shape is by building flexibility alongside muscle strength in order to prevent injury. Incorporate these stretches into your daily routine by setting aside 10 minutes each morning and evening.

7) Skip the guilt

If you feel like there are just not enough hours in the day, take some of your thoughts and apply them to exercise. For example, if you can't do a full workout, break it up into mini sessions throughout the day. Two 20-minute workouts are just as effective as one 60-minute workout, according to fitness experts. Also make working out part of your routine. That way, it's like brushing your teeth—just something you do automatically without having to think about it. Here are 10 ways to fit in workouts when you don't have any time: 

1) Take a five-minute walk during your lunch break 

2) Get off the bus or train one stop early 

3) Do pushups while watching TV or reading online 

4) Do squats with kitchen items while cooking dinner 

5) Take a 10-minute walk before bedtime 

6) Pick up groceries with a friend instead of using delivery services 7) Swap 30 minutes of sitting at work for 30 minutes of standing 

8) Keep a water bottle handy and drink 8 ounces every hour 

9) Use the stairs instead of an elevator or escalator 

10) Turn off technology an hour before bedtime 

8) Ask yourself what's holding you back

I'm constantly bombarded with questions about how I find time for workouts. I can't tell you how many people say I don't have time for workouts, then ask me for advice about how they can do it more often. I will be the first person to say that my workouts are never consistent. There's a long list of reasons why I don't have time, but the most prominent is that I'm human - living, breathing and working each day, just like you. Below are 10 ways that I've found useful when looking for ways to fit in workouts when time is tight. If you have trouble scheduling time on your calendar and feel stuck, try checking out some other ideas here! Another thing to consider is trying new things. Sometimes if we keep doing the same workout over and over again, our body gets used to it and we start plateauing. It's important to stay challenged so that we continue seeing results! One thing I've started recently is adding weightlifting into my routine which has been awesome because it requires little space or equipment but still gives me an intense workout. I also love incorporating HIIT circuits into my training days. What's great about this is that all the exercises only take five minutes each so it's easy to squeeze in a circuit before work, before going home from work, after work or even before bed. The possibilities are endless! 

I think one big key for me too is making sure I always get sleep every night. Sleep is such an important factor for not only getting stronger but also feeling good throughout the day as well as having enough energy to get up and exercise at all! 

One more tip would be making sure you have something healthy around that makes exercising worth it.

9) Have fun with it!

With today's busy lifestyles, it can be difficult to make time for a workout. Whether you have one hour, two hours, or 20 minutes you want to know how to prioritize your fitness routine. Here are 10 tips on how to incorporate physical activity into your day no matter what the obstacles are:

-Challenge yourself by setting small achievable goals that can add up such as walking 15 minutes during work hours each day, doing an at-home workout for 30 minutes when it’s chilly outside, or running for five minutes at lunchtime with co-workers. 

-Make the most of your time by filling up your car with gas earlier in the week and choosing foods that cook quicker so you have more time later in the week. Or if you're traveling, take a walk around the hotel after dinner. Or plan workouts around errands like going grocery shopping or taking your dog for a walk.

-Plan ahead to be sure you have everything ready to go before starting out. 

-Create routines where one task leads into another so they overlap and save time such as going on a bike ride after work then taking off your sweaty clothes to shower while still warm from cycling; do some pushups while watching TV; keep dumbbells near the couch or bed so they’re easy to grab whenever you need them; take an outdoor run before brushing teeth in the morning; put on some tunes (or sign up for our free music playlists) and get moving! -Take care of the important stuff first and foremost such as eating well, getting enough sleep, completing all necessary tasks at work, etc. Then find a little window of time to squeeze in some movement throughout the day.

-Break down long chunks of time into smaller intervals; this will help you find pockets of time throughout your day that might otherwise feel wasted—think about cleaning house every Saturday morning rather than waiting until Sunday evening; making breakfast each weekday morning instead waiting until Saturday or Sunday to start cooking; 

-If you don't have any windows during the day schedule one last thing on your agenda before finishing up for the night so there is a dedicated block for exercise—that way you won't feel guilty about skipping it because something came up.

10) Get out and play!

If you have time for a good run, you have time for anything. So go ahead and get out there! Put your headphones on and pretend like you’re Beyoncé as you work your way through the nine-to-five. Strap on some skates and make sure your commutes are just as fun. Other workout ideas: hop into an aerobic dance class, yoga session or Spinning class—whatever fits best with your schedule. One of the most important aspects of fitness is staying consistent, so come up with a game plan to exercise four days per week (no excuses). Push yourself! We all know that strength training can improve performance and prevent injury, but when you don't have time to hit the gym, there are plenty of bodyweight exercises that can do the trick. Instead of doing endless crunches or pushups (not my favorite), try this single-arm dumbbell row variation. Grab a dumbbell and rest it against your right leg while sitting down on the floor with your left leg extended behind you; grab it from underneath then bend over at the waist while keeping your back flat so that both arms hang down towards the ground below; then pull it back towards your body until it reaches chest height; return to starting position without letting arms touch ground. Repeat with opposite arm after completing 10 reps each side.