One thing you need to get into your mind is that fitness results don’t happen by chance. Whether you’re looking to lose weight or run a half marathon, fitness takes effort. It is easy to fall into the trap of feeling like you do not have enough time to do a complete workout.
You get caught up at the office and decide that tomorrow you will work twice as hard. You figure since you can’t do your full routine, you’ll do nothing at all. Don’t let this happen to you.
In order to accomplish your goals or to maintain your fitness level, you must make exercise a priority even if it means modifying your routine. Remember that when it comes to exercise, some is better than none. Will you see optimal results? Probably not. BUT will you see some progress or a lack of regression? Yes.
Tips for success
Vary your intensity: Using the time you have, you may choose to do a short but intense workout. Perhaps an eight-minute circuit of push-ups, tuck jumps, jogging on the spot, and crunches is all your time allows on a given day. If your goal is a 5K run, can you pick up the pace to complete it faster, or can you be ok only doing a 3K due to your time constraints?
Another option is to use the limited time you have and allow for a lower intensity workout. Perhaps you can’t, or don’t want to, get sweaty. Instead of doing nothing, use your 20-minute break at work to stretch or go for a walk; knock out your shoulder rehab routine or complete your joint mobility programme.
Evaluate your routine: You may be used to training 6 days per week with a focus on one muscle group, or you may train for a long time because you want to hit different muscles. Can you combine muscle groups to make your workout take less time? Yes. Is it possible to do a full body day so that your routine has greater efficiency? If you had a routine planned that would train multiple muscles, only train one body part thus allowing you to finish your routine faster for that day.
Rest time
Examine the amount of time you rest between sets. You may be able to complete a routine in less time by modifying your rest periods. Keep yourself honest by setting a timer to gauge your rest. Try a tabata-type workout where you perform an exercise for 20 seconds and then only rest for 10 seconds before starting the exercise again. A 20-minute tabata will surely give you enough of a challenge and a fitness boost.
Two per day
Do a split routine so that you can complete your exercise programme and tend to the other things that need your attention. Perhaps you split a 10K run into a 7K in the morning and then do a 3K run later. Do your weightlifting routine in the morning and a short cardio session after lunch. Be creative with your exercise programming so that you can accomplish everything you had planned even if it doesn’t happen all at once.
Find hidden time
Look for opportunities during the day to squeeze in some exercise. Use this time to do your workout. Can you ride a bike or jog across town to get to the store instead of getting there by driving? Park a few corners away and walk the rest of the way into your office. Can you use the steps instead of an elevator? During breaks at your next meeting, squeeze in some bodyweight squats or pushups on the bathroom counter. These ideas may seem silly but they are definitely effective at keeping fitness at the top of your mind.
Parting words
Making exercise a priority, and part of your daily routine, instills a habit of health. You may find yourself making better food choices throughout the day. After a brief exercise session, your concentration and energy improve. Remember to think of fitness as a journey not just an event. You will see physical and psychological benefits from exercise frequency much more than just exercise duration. It is better to do 25 minutes of exercise most days of the week than to only do 1 hour two days per week.
Stay tuned, friends.
If you need help with building muscle or losing fat, shoot me an email: emmersoncampbell@gmail.com
