5 Tips for Sneaking in a Workout, when you don’t have time

In an ideal world, we’d all have plenty of spare time that we could use to get our fill of exercise. But let’s be honest, we don’t live in a world full of free time. And while many of us want to live a healthier lifestyle, fitting in a workout sometimes feels like a daunting task. Here are 5 tips for sneaking in a work out when you don’t have the time…

5 Tips For Sneaking in a Workout When You Don't Have time

Sneak in a Workout in your Lunch Break

For most of us, lunch breaks are breaks, pure and simple. We use them to eat, have a scroll through our social media feeds, catch up with our colleagues and generally just unwind. You’ve got a whole hour to kill, so why not make the most of it by sneaking in a session at the gym, or simply a walk around the block? Aside from keeping your waistline in check, and ensuring you make a start on your exercise goals, studies have shown that you’ll be more productive through getting a break from your screen than you would be if you had a working lunch.

Be a “Floor Potato”

The sheer amount of great TV we have access to these days can be a real crutch to people who are trying to be healthier. You might say to yourself “I’ll just watch one episode before I start working out”. Then before you know it, you’re sprawled out on the sofa gazing into the TV; the model couch potato. Fortunately, you don’t have to miss out on a minute of Game of Thrones just because you want to exercise more. Try clearing a space between your couch and the TV, and doing some push-ups, crunches, squats, and other exercises you can do with your eyes on a screen.

Create Visual Reminders

For many people, the issue that’s holding them beck from achieving their fitness goals isn’t so much a lack of time, as a lack of cues reminding them to work out. Surround yourself with reminders of what you should be doing, and you’ll be amazed by how quickly you hit those targets. One of the most effective ways of doing this is buying some home gym equipment, which you can learn more about here. Even if you’re not exactly passionate about working out, seeing these new pieces of equipment around the house can be a powerful motivator. You may also want to try writing up fitness checklists of all the different exercises you want to get through in the day, with specific times and reps, which you can cross off as you go.

Make the Most Out of Stairs

We all use a very effective piece of fitness equipment on a daily basis: stairs. Despite their potential, a lot of people who want to lead healthier lives aren’t bothering to get the most out of them. Instead of trudging slowly up a flight of stairs, consider a brisk jog. Pay attention to how fast you’re able to ascend a flight of stairs, and try to grind down your time from the first step to the last. If you can take two steps at a time safely, you’ll be working out your glutes even more. Don’t worry about what you look like, and keep on reminding yourself what it’s all for!

Multitask your Workouts

It’s been shown that multitasking can actually be a strain on your productivity when it comes to more mind-oriented tasks. However, when you’re working out, it can be an excellent way to make the most of the little time you have. Treadmills, in particular, are great for this. Try getting on a treadmill with some three-to-five pound dumbbells, one in each hand, and set the speed on the mill to a brisk walking pace. Then, do a short set of bicep curls, shoulder presses, triceps extensions, laterals, or anything else that you can fit in before rushing to the next thing on your list. Aside from working your upper body, this will also get your heart pumping, and burn off some excess weight. Find more ways to kill two birds with one stone, without injuring yourself, and finding the time to exercise will become a breeze!

It may not feel like it, but in between our jobs, our responsibilities, our families, our friends and everything else, there’s plenty of time to get the exercise we need! It’s all a matter of finding the little moments or sneaking a workout out in while going about our everyday tasks.

Katy Rose
Filed In: Fitness

3 thoughts on “5 Tips for Sneaking in a Workout, when you don’t have time

  1. Rosie

    I listen to university lectures while I run/do weight work, or read my notes while on the treadmill (cold, rainy days). It seems to make the miles/reps go faster.

    If I am on my own (hubby has back issues, so elevators are used when he is there) I use stairs. I also do burpees every day – heart rate up, and uses all the muscles.

  2. melanie

    Hey Katy, great tips there! What do you think about all those 20 minute workout programs out there though? I was thinking about getting kayla itsines bbg. I recenlty read a review at http://www.thebbgreview.com and unfortunately is seems kind of expensive. maybe you have some recommendations on programs or something that would help me out?? Thanks!
    xx Mel

    1. Katy Rose Post author

      Hi Mel, I’m a big fan of quick HIIT workouts when you don’t have much time but want to get in a serious workout in the time you have. I’d recommend starting with something you don’t have to invest a lot of money into and trying it out for awhile to see if you like it. I use the FitPlan and Apptiv apps for this. (I have codes for free months for both if you are interested, just let me know.) – Katy

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