I hear I'm too busy to excuse from clients — a lot! If you're feeling like there just isn't enough time in the day to get moving, here are ten no excuse ways to abolish this excuse from your vocabulary once and for all!
TIP #1: Set your alarm early
Becoming a morning exerciser means you get to cross your workout off your to-do list ASAP. I'm not telling you to skip out on sleep to figure out how to find time to work out, but there are simple steps you can take to reset your sleep schedule and wake up earlier. Can't quite get yourself out of bed that early? Wear your workout clothes to bed so it’s a cinch to get your sweat on as soon as you wake up.
TIP #2: Sneak in a lunch break
Make use of your precious 60 minutes by hitting the gym or going for a walk. Not only will it keep your waistline in check, but you're also proven to be more productive during the day by logging off for an hour than you would be by eating lunch at your desk.
TIP #3: Workout while you work
Get your daily dose of exercise even if you're working all day long. Try this tip for how to find time to work out without stepping foot outside of your office.: Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses, and ab crunches; aim for two or three sets of each.
TIP #4: Take the kids with you
If you have a young brood, invest in a jogging stroller to get your miles in without paying big bucks for a sitter. Or strap your bundle of joy into a carrier and do squats for extra resistance and a fun distraction.
TIP #5: Got a treadmill or bike? Multitask!
If you're lucky enough to have a treadmill or bike and some light 3-5 lb dumbbells, walk or cycle at a brisk speed and do one minute of shoulder presses, biceps curls, triceps extension, side lateral raises, front lateral raises and standing alternating tricep kickbacks. It's a great upper body workout that also gets the heart pumping. Do this 2-3 times per week and increasingly add time to your sets as you get stronger. It's only 10-minutes to start!
TIP #6: No more "couch potato"
Just because you're catching up on "This Is Us" doesn't mean you can't do push-ups, crunches, jumping jacks, and squats too. Clear up some space between the couch and the TV so you don't miss anything while breaking a sweat. Need an extra nudge? Move your dumbbells, jump rope, and other fitness tools near the tube to give yourself visible reminders.
TIP #7: Power up your stair climbs
Instead of walking leisurely up a flight of stairs, gradually increase your speed and the number of stairs you take in one minute. Take two steps at once—if you're able to do it safely—and you'll target your booty even more.
TIP #8: When the kettle is boiling...
You have a minute or two here to pair some push ups with some squats. Do 10 push ups followed by 10 squats. Repeat this as many times as possible while the kettle is boiling for cup of coffee or tea. Keep track of how many rounds you can do this for, and aim to increase this each time you hit the kettle.
TIP #9: Standing meetings
Whether you're working out at home or in the office, instead of sitting for your video conference calls stand. Although standing is not exercise, it’s better than sitting. To make it a bit of a sport, you can practice ab bracing or slightly sway back and forth.
TIP #10: While dinner is cooking
Most meals take around 15–30 minutes to cook. If you plan your meal so that it simply sits in the oven, or bubbles on the stove, then you can do some activity instead of watching the pot boil.
During this time you can do some high intensity intervals such as skipping, running on the spot, bodyweight exercises such as mountain climbers or burpees, or even some kettlebell swings if you have a kettlebell.
Choose two or three intense movements, and alternate them. A good format is 30 seconds of work followed by 30 seconds of rest. Repeat this 10–15 times. Once you’re done, dinner will be ready!
As you can see, it is very simple to include exercise in your day, even if you are very busy. Pick one or two of these ideas and give them a go. You do have time to exercise – you just have to be creative about it.
And remember, the only bad workout is the one you didn't do.
Need help getting a regular exercise regimen in place? Contact me for a FREE 45-minute consultation to get started.