Want to make fitness a priority, but can’t find the time? If you’re a busy person with a full schedule, these workout tips could be just what you’re looking for. Before we jump
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Workout Tips for Busy People
Although making time for fitness when you’re busy can be challenging, it’s not impossible.
These tips can help you get in a workout every day or several times a week.
1. Schedule Training
Rather than “winging it”, which rarely works, set aside some time on your calendar to work out. Also, make a list of the specific exercises you’ll do and the amount of time you’ll commit to. If it is not on your calendar, it will not happen!
2. Break it up!
It does not have to be one longer session. Check out an article I wrote for STACK about breaking up your exercise in to 5 to 15 min chunks throughout the day => https://www.stack.com/a/5-benefits-of-quick-intermittent-workouts
3. Choose exercises or movement you’ll enjoy
When you love or enjoy doing something, then it doesn’t feel like work. This philosophy applies to your workouts as well. Pick something that is fun and exciting rather than a program that feels like torture. You will be able to push harder, and get more out of shorter sessions.
4. Choose exercises that work a lot of muscles at once
Compound or multi-joint exercises are the key to getting the most out of a short time period. When I am busy, I have a routine called PUSH-PULL- LOWER. I pick one exercise from each category and set goals for reps or time. A full body workout. Some examples are..
Push-- push-ups, Overhead press with dumbells or bands, Landmine presses, Dumbell bench or floor press
Pull- -Trx rows, Band rows, Dumbell rows, pull-up or pull-down variations
Lower -- Squat , Deadlifts, lunge variations , Glute Bridge, RDLs
If I have more time, I might throw in some isolation exercises, core work, and cardio exercises like Jump rope or jumping jacks. But if you are pushing hard, then you will get a cardiovascular benefit from strength training.
5. Shorten the rest periods -
I often hear people say, "only 30-45 minutes?!" You can get a lot out of 30-45 minutes or less. If you are constantly moving.
We use supersets, trisets, and circuits to get a lot of work done in a short amount of time. Most people at big box gyms are resting forever between sets, of machine work. If you need assistance setting up an effective bodyweight routine for your fitness level, send me an email.
6. Ease into your workouts with accountability
Easing into an exercise program ensures that you can make realistic training plans, realistic goals, and set yourself up for success in the long haul. All without entering ‘injury territory’.
The members who set realistic goals , gradually progressing over time, do best. We have members do 1 or 2 days per week, then work up to 3-4 days. We have some members that transition from 30 minute sessions to 45 minute or hour long sessions.
At RPT, we understand that most people find greater success with accountability partners. Pick a time and place to train, hire a trainer, or find a workout buddy. All these options keep you accountable and on track with your goals.
If you’re having problems committing to goals or setting up your new workout program contact our training team. We’ll set up a FREE success session and break down your training barriers.
Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach
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