- Finding time to exercise when you have a busy schedule can seem impossible
- However, with consistency, flexibility and prioritising movement, it is achievable
- Here are workout routines to help you stay fit even with a tight schedule
In today’s fast-paced world, making time for exercise feels like a luxury many can’t afford. Between balancing work, family, and personal commitments, working out tends to fall to the bottom of the to-do list.
However, staying active doesn’t have to take hours or disrupt your busy schedule. With the right strategies, you can fit simple and effective workouts into your daily life, even if you only have a few minutes to spare. You don’t need an hour at the gym to stay in shape. Even with a packed schedule, you can fit in quick, effective exercises to maintain your fitness.
Here are some workout routines that can fit into your busy life:
- Work out for 10 minutes
If time is your biggest issue, you can aim for short, high-intensity routines. Just 10 minutes a day is enough to break a sweat and improve your fitness over time. You can do this in the morning before work, during a lunch break, or even in the evening.
Try this routine for one minute each: Jumping jacks, bodyweight squats, push-ups, mountain climbers, then rest for 30 seconds. Resume with high knees, lunges, plank, rest for another 30 seconds and then burpees. These exercises target your whole body and elevate your heart rate, giving you a good workout in just 10 minutes.
- Work out at your desk
If your job keeps you sitting at a desk for hours, you can still squeeze in some movement without leaving your desk. Desk workouts help break up long periods of sitting and keep your muscles active. Try these moves:
- Chair squats: Stand up from your chair, then sit back down continuously for one minute.
- Seated leg raises: While sitting, extend your legs and hold them out straight for 5-10 seconds. Repeat 10 times for each leg.
- Desk push-ups: Stand an arm's length from your desk. Place your hands on the desk and perform push-ups. Do 10-15 reps.
- Work out on-the-go
Running errands, waiting for an appointment, or watching TV? Turn those idle moments into mini-workout opportunities. While you’re waiting in line or at the bus stop, you can do calf raises. Lift up onto your toes and back down. This works your lower legs and improves circulation.
While watching TV, do bodyweight exercises like squats, lunges, or push-ups during commercial breaks. While brushing your teeth, try wall sits or balance on one leg for 1 minute on each side.
- Work out early in the morning
Sometimes the only time available is before your day starts. Early morning workouts are a great way to set a positive tone for your day.
Here’s a simple morning routine:
- Stretch for 2 minutes
- Jump rope or jog in place for 2 minutes
- Push-ups for 1 minute
- Sit-ups or crunches for 1 minute
- Squats or lunges for 2 minutes
- Cool down with deep breathing or more stretches for 2 minutes
- Walk when you can
Walking is an underrated but effective form of exercise that fits well into any busy day.
You can add more walking to your day by taking the stairs instead of the elevator. You can park farther from your destination and walk the extra distance. Walk or pace during phone calls and schedule a "walking meeting" instead of sitting in a conference room.
- Work out on weekends
If the weekdays are too hectic, make the most of your weekends. Plan a longer workout on Saturdays and Sundays when you may have more time. You can aim for 30-60 minutes of cardio, strength training, or even a fun activity like cycling. This can balance out the shorter routines you do during the week.
- Use fitness apps or online videos
If you have a bit of time, online fitness classes can guide you through quick workouts. There are apps with work out routines or you could use YouTube videos with effective routines. These can be done at home without equipment and save you travel time to the gym.
10 healthy ways to reduce your belly fat
Meanwhile, TheRadar earlier reported tips that could help people reduce their belly fat which would not affect their current state of your health.
Eating plenty of soluble fibre, protein, avoiding sugary foods, regular exercise and reducing stress were some of the healthy ways to reduce belly fat.