Three Ways to Fit Your Workouts In

The number one excuse people give for not working out is not having enough time. Fitting in your workouts can be hard, but know that you can bend some of the traditional rules of fitness in order to get your workouts in throughout the week. Here are a few things to try:

1) Keep ’em short. 

Not everybody has 60 free minutes 3 times per week for workouts, so keep ’em shorter, but do them more often. It’s not necessarily about how much you workout at one time, but more about how you move throughout your week. The Surgeon General suggests about 150 minutes of moderate exercise per week so break that up however you need.

You can even split workouts up throughout your day. Studies show that as long as you keep your workouts at least 10 minutes long, doing one or more sets at different times throughout the day will give you the same results as doing them all at once. For example, 3 ten minute workouts in one day is just as good as 1 thirty minute workout.

What I Do: I’m not a competitive athlete anymore so I keep up general fitness. I do an average of 30 minutes of work 5 days per week, but the actual days and times of day differ depending on my schedule. Two sets of my TRX workouts take about 30 minutes (give or take) so I do those 2 – 3 days per week. Then I do a 20 – 30 minute run once or twice per week. Menstruation weeks usually consist of more walking and stretching, but I still spend the same amount of time.

 

2) Keep your workout equipment in the same place you like to hang out. 

You don’t have to have a fully decked out home gym, but a couple pieces of equipment are great to have on hand… just put them where you’ll use them the most. Exercise equipment in your garage or basement does you no good if you never want to go in there. Make your workout space your favorite place in (or out) of your house, like the living room or back yard. Or, if you like working out outdoors but don’t have a yard, keep your equipment in the back of your car so you can hit the park or a friend’s place when you’re out and about.

What I Do: Although we have a training room in our basement, there are no windows in there and it gets chilly during the winter. We have a TRX Suspension Trainer hanging in our living room, by the t.v. and the fireplace, so I workout there most often. The natural light from the windows makes me feel good. Sometimes I’ll bring the weights and jump rope upstairs so I can get in some reps while watching my favorite shows.

 

3) Play around with different workout types to fit your moods. 

For general health and fitness what matters is that your body is getting movement and stimulation on a regular basis (i.e. more days moving than not moving). You might not always going to feel like doing a high intensity interval workout so, instead of skipping a workout altogether, be sure to mix things up. When you’re stressed, go for a walk. If you need time alone, go for a hike. If yoga is your thing, do that. Your body doesn’t care if it’s doing a hiit workout or a playing basketball, it’s happy to be moving. While strength training is great for your ability (and is more important the older you get), you don’t always have to max out every lift of every workout. You should be working, but not to exhaustion.

What I Do: I love rock climbing and dancing so (when I’m not injured) I try to do at least one of those each week. Both activities burn calories and have strength components to them, which is great, and I don’t have to count reps or keep time.  My husband loves basketball and climbing so he usually plays  2 or 3 nights per week, depending on our kids’ schedules.

 

BONUS TIP) Life happens. Adapt as necessary.  

In a perfect world, we’d all be able to wake up at 5:30am Monday thru Friday, workout, shower, and be off to work by 7am with our coffee in hand and our six-pack abs under our shirts. But if you’ve got small kids or work multiple jobs, sticking to a rigid timeline isn’t always possible. Being able to adapt is a great skill to have. *As I wrote this very paragraph I got the call that one of the kids was sick at school and had to go pick him up. My workout will now happen this afternoon instead of this morning.  Case in point.

Try finding different times to workout depending on how your week looks. If your week is packed, maybe only workout once during the week (with some walking breaks here and there) and twice on the weekends. If your weekends are crazy busy, maybe try an early workout on Monday, an evening workout on Wednesday, and a lunchtime workout on Friday. Sometimes, if something pops up and you can’t fit your workout in exactly when you wanted, just let it go. If this is happening every time though, you’re likely needing shorter workouts and fewer commitments.

What I Do: Since Sundays are usually my chill day, I’m usually rested enough to wake up early on Mondays for a morning workout. But, as the week goes on, I want more sleep and I’d rather workout later in the day. Wednesdays and Fridays are my usual workout days, but if I feel too tired on Wednesday, I move it to Thursday. I know that I never feel like working out in the evenings, so I if I don’t make it in the morning, I have to do it at lunch time. I also know I can use Saturday morning to do a run while my bonus son is in basketball practice.

 

Hope at least one of these helps!

Questions? fitwithflash@gmail.com

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