Finding out how to fit exercise into a busy schedule isn’t always easy- there is nothing worse than being too busy to workout. For me, that is probably my worst nightmare and yet I had faced many moments like this during early motherhood! Now, I couldn’t imagine my world without the frequent bursts of fitness I get every morning and throughout the day.
Creating and sticking to a workout schedule is not as easy as it may seem. It takes a lot of time and effort… a lot of time and effort that not all of us may have in our back pockets.
In this post I want to share all the secrets I have used throughout my fitness journey and other proven methods of fitting exercise into a busy schedule!
How Will Regular Exercise Impact Your Life?
There is no question about it, regular exercise can really transform your life and benefit you in so many ways.
It will lead to:
- Stronger muscles
- Weight loss
- Stronger bones
- A clearer mind and probably much more..
How To Fit Exercise Into A Busy Schedule
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Use Your Commute
We all know how convenient it may be to jump in the car to get to work, but have you ever thought to run, walk or even ride a bike?
I always say to people, “be late”, that way you don’t have a choice but to run LOL.
Start Your Day Earlier
If you are a parent (especially a stay at home parent), you’ll know how challenging it can be to find time to exercise once the children are awake and constantly demanding X,Y and Z. Even if you aren’t a parent, busy schedules can get in the way, so early morning workouts may be just what you need.
Those early mornings may seem hellish at first, but once you get the hang of it, they’ll be a breeze and a sacred part of your everyday routine.
Related post: How To sleep better
There are some days when I struggle to muster up the energy for a workout once I wake up, so I occasionally rely on caffeine (pre-workout/ coffee) to get me going. There’s nothing wrong with this at all!
Early morning workouts are also a great way to wake-up the body in the morning and keep you energised during the day- So I’d definitely recommend giving it a go!
Plan Your Workout In Advance
If you already have a plan to workout, then you won’t have to spend so much time figuring out what to do. I find on the days I haven’t planned my workout, I end up.. well not actually working out at all.
That is part of the reason why I always run to Chloe Ting’s workout programs and when I am not doing those, I usually follow my own.
Take a little time out of your day to schedule your workouts for the week and stick to them! It will surely make a change.
Workout At Your Desk
Stuck on how to fit gym around work? Then why don’t you bring the gym to work… sort of.
There are tons of exercises you can do all whilst paying your bills, talk about killing two birds with one stone!
Some of my personal favourites are:
- Standing calf raises
- Seated scissor kicks (scissor kicks… but in a chair)
- Seated leg lifts
- Arm curls– No dumbbells? No problem. Try improvising with things around the office.
- Emi Wong’s seated workout routine– This entire video is perfect for the office!
Get The Kiddos Involved
If you have kids and are still unsure of how to fit exercise into a busy schedule, then this one’s for you mama.
Whether it be a quick pushchair run in the park or baby-weighted chest presses, there are so many ways to workout whilst involving your children.
Get the whole family in on a workout or even allow your children to just join in on your normal routine, it will be fun for everyone.
I took my daughter to the park last week and witnessed a man running laps around the slide! This can be another great way to get your workout done whilst keeping the kids busy- don’t be afraid to stay active!
You may also want to read: 8 Amazing Tips To Keep Fit As a Regular Working Mum
Don’t Wait For The Bus
Especially if you live in London like me, you’ll know how easy it is just to pull up to the nearest bus-stop and wait…Knowing damn well you could’ve walked to your destination in less time! Does this sound like you?
When it comes to returning from the supermarket, I often challenge myself to get home before the bus does, that way, I can rest knowing that I made the right decision. It’s actually pretty satisfying.
Forget online shopping and go outside girl! This is a brilliant way to get your cardio on during the day and you’d be surprised how much walking you actually do whilst running simple errands.
When I was in Japan, I found I was out and about, walking all the time. The main reason for this is that we only bought enough groceries to last us a few days. Compared to the way most of us do our shopping in the UK, I was not stocking up the freezers to last an entire month and therefore had to voyage out to the supermarket regularly.
Now back home, I only do shopping to last a few meals, so I know I have to go out and buy more… If I want to eat that is!
Turn Your Home Into A Gym
I’m not saying you have to spend thousands on pricey gym equipment, but just working out from home can come at a huge convenience for you. Short home workout videos have gained popularity in the last few years, especially during this pandemic, so you are really spoilt for choice online.
Related Post: Top 5 YouTube Channels For Home Workouts
Why don’t you purchase some resistance bands today and I assure you, your home workouts can be just as beneficial as gym workouts. Once stacked, you can reach up to 150lbs and tone your muscles efficiently. This video is one of my favourite routines to follow!
Workout With Friends/Your Partner
So you want to workout but you just remembered you have date planned later this evening!? No worries, you can do both, why not have a lil fitness date? Run with your friends or even your husband, a nice way to change things up, don’t you think??
Keep Your Workout Clothes On You At All Times
Carrying your gym clothes in your bag everyday is perfect for those spontaneous bursts of energy you might get. If you have the impulse to workout, then you can, wherever it may be.
Workout in the park, or take that trip to the gym- nothing is stopping you now!
Jump On The Stationary Bike
You’ve left your workout to the last minute… but you’re exhausted and a binge session on Netflix is calling your name- what do you do!? You hop on the stationary bike and do both! Working out on the stationary bike doesn’t have to be too physically taxing yet can still burn a large amount of calories in one session.
Here’s how to make it fun:
I would create little games in a show to introduce some variety.
- Changing speed every time a chosen word is said.
- Increasing the difficulty every scene change.
Before you know it, you’re 2 episodes in and have burned hundreds of calories. There’s nothing better than a passive workout!
Invest In A Vibration Plate
Vibration plates are a brilliant way to boost your metabolism and thus burning more calories at a speedy rate (speedy being the keyword)!
There are many to choose from all at different price points but you don’t need the most expensive for the best results.
You don’t even have to do too much when using these, you can start it up and send your emails at the same time if you wanted to. But for faster results and an intense burn, check out these exercises!
Keep Your Gym Close
Choose a gym that is either close to your home or close to your work, that way you can make frequent visits without letting the commute time get in the way. Even when the weather is bad, having a gym nearby won’t allow it to stop you from getting your workout in.
Enjoy Working Out
And lastly, probably my favourite tip in this entire post- you have to enjoy what you do!
Regular fitness is an entire lifestyle change, one you have to embrace with open arms. Avoid seeing exercise as a chore and turn it into something you actually want to do. It is much easier to workout when you like it, so create a routine that suits you, that’s all that matters!
So What Was That Again?
Let’s recap on how to fit exercise into a busy schedule :
- Use Your Commute
- Start Your Day Earlier
- Plan Your Workouts In Advance
- Workout At Your Desk
- Involve Your Kids
- Don’t Wait For The Bus
- Run Errands
- Workout At Home
- Workout With Friends
- Keep Your Workout Clothes In Your Bag
- Hop On Stationary Bike Whilst Watching TV
- Keep Your Gym Nearby
- Enjoy Working Out!
It can be hard at first figuring out how to fit exercise into a busy schedule, but with these tips and a change in mindset, you can make it work!
How do you like to balance your busy schedule and exercise? Let me know in the comments below, I’d love to hear form you.
wombatjambalayaoberon31620April 27, 2021
These are some great ways to fit in exercise with a busy schedule. This is a great reminder. Thank you for sharing.
KimberlieApril 28, 2021
I have used each of these tips at some time or other. Currently, I work out immediately after getting home from work and usually involve my son, if he will cooperate.
TheDailyShaylaMay 27, 2021
I think that’s a great time to fit it into your schedule, the sleep afterwards must be great!
Tiffany PeralApril 30, 2021
This was really helpful! I sometimes don’t exercise because I feel like if I can’t do a full hour long thing I just shouldn’t even bother 😬
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Simona ~ The Grumpy OliveMay 27, 2021
These are great tips Shayla – I really need to get some exercise back into my routine, so there are just what I needed to read!
TheDailyShaylaJune 4, 2021
I’m glad you enjoyed the post! Hopefully it was of some help 😀