Juggling a full-time job with training and family life is not easy. That’s why most people give up exercise in the first place. Yet, there are athletes who work two or three jobs, and still find time to train. We all have the same 24 hours in a day. If you want something bad enough, you’ll make time for it.
Research shows low self-esteem, fear, and lack of motivation are the actual reasons why people their workouts. There is no such thing as “no time” to exercise. Perhaps you fear embarrassment, or you simply hate working out. However, there are plenty of exercises to stay active other than going to gym. If you’re into cardio or weight training, go jogging or play a sport. Any form of exercise is good for your health.
Regardless of how busy you are, there are ways to squeeze fitness into your schedule. It takes some planning, but it’s worth the effort. For instance, you can break your workout into shorter sessions, swap cardio for HIIT, or exercise at home. It’s no need to spend long hours in the gym to get results. Actually, 10 minutes of high intensity interval training burns more calories than half an hour of steady state cardio.
How To Find Time To Workout
Little exercise is better than no exercise at all. A study conducted on 464 sedentary women has found that those who walked 72 minutes a week for six months experienced improvements in cardiovascular health and overall fitness. According to health experts, breaking workouts into mini sessions can yield big results. Many gyms actually offer micro-workouts designed for those with a busy schedule.
To help you out, we’ve compiled some tips on how to squeeze exercise into your routine:
Train Smart
Not all exercises are created equal. Some provide better results by hitting multiple muscles at once. For instance, push-ups work your back, chest, arms, shoulders, and core. Squats increase total body strength. HIIT helps maintain muscle and burns fat. You’ll benefit more from three sets of squats and three sets of push-ups than five sets of crunches or biceps curls. Mix HIIT and compound exercises to get the most out of your training time.
Make a Plan
Include fitness into your schedule just like you do with everything else. Put it on your “to do” list. Assess your schedule for the week ahead, decide on the best time to exercise, and stick to your plan. Take into account any unforeseen events. For instance, if you might need to work overtime, exercise in the morning.
Those who travel frequently can schedule their workouts ahead of time. Let’s say you’re going on a business trip next Tuesday. Stick to your exercise plan for this week and eventually add an extra session. Hit the gym next Monday too. This way, you can travel and do your job without having to worry about missed workouts.
Do What You Like
Who says you need a gym to exercise? From cycling and running to pilates, there are plenty of ways to get active. Some of the best workouts can be done at home. For example, plyometric exercises can be done with or without weights. Burpees, jumping jacks, mountain climbers, lateral box jumps, and fast skipping require no equipment. If you’re a fan of strength training, you can play baseball, go hiking, or have fun on your bike. Experiment with different activities to find one that works best for you.
Get a Gym Buddy
Boredom is one of the main reasons why most people skip their workouts. If that’s your case, get a gym buddy! A workout partner can make exercise fun and keep you motivated. Simply ask a friend or colleague to train with you. Or go online and look for fitness groups in your area. It’s easier to stick to your workout when you know that someone is counting on you.
There are many other ways to make time to exercise. Be adventurous, plan an active weekend, and stay active throughout the day. You can even turn your commute into a workout!