4 Quick Workout Tips for Super Busy People

Double-decker Bus Does Pushups by Michael Camilleri

I advocate doing push ups while you wait for the bus, I don’t advocate buses doing push ups.

Life is busy.

For all the same reasons you probably don’t think you’ve got time to learn a second language you may also think you haven’t got the time to spend hours every week getting fit and healthy. Now while I think most people do have some things that can prioritize around and cut from their schedule, I’m not going to say it’s as simple as cutting out TV time. Most people are genuinely busy and that can make fitting in a workout difficult.

Thankfully there are some ways that you can make it work and at least fit something in without having to sacrifice anything from your schedule.

Do What Fits Your Schedule

Even if you’re following a set program like Starting Strength or Wendler’s 5/3/1 it’s not the end of the world if you do a different workout instead that fits your schedule better that day.

Sure, if you’re consistently finding that you only have the time to do a workout from the program you’re following properly once a week, then it might be a good idea to either reevaluate your reasons for being on that program or reevaluate your schedule. If it’s just once in a while though Rippetoe is not going to hunt you down and punch you in the face.

Instead either pick a different workout that’s shorter like our 5 minute morning bodyweight workout or just do whatever you can from your normal workout in that time frame.

Even if that means only doing your warm up and your cool down that’s fine – it was something – and something is always better than doing nothing at all.

If you have a little more time you can prioritize what you do from the workout. If you’re more focused on your legs right now do your squats but leave the pressing for another day. Use the limited time you do have to hit what’s most important to you, which brings me to the next tip…

Be Efficient

If you have a very limited amount of time to get a workout in, it makes the most sense to get the most out of that short workout.

For that reason you always want to make sure to prioritize what you plan to do. Always put strength training above cardio. Gains in conditioning on the cardiovascular side of things diminish relatively quickly when you go for a period of time with no training. Gains on the strength side of things however last much longer when you have some time off and in fact can even be benefited by taking breaks. It makes a lot more sense then if you have a chaotic or busy schedule to not worry so much about the cardio side of things and to prioritize strength training.

Within the strength training you should always prioritize what you’ll get the most benefit from for your particular goals. If you have a sport or activity you really love or are actually training for, hit the most used muscle groups for it and leave the less used ones for another time. Alternatively you can hit whatever area needs the most work or feels the most recovered from the last workout.

Everyone’s prioritization is going to differ based on their goals – the important thing it to put the thought into prioritizing first.

A related option for prioritization is to do whatever exercise you enjoy the most. If you hate push ups, pick them as the thing to drop and leave in what you enjoy. Choosing to do what you consider fun will ensure you enjoy your brief workout and aren’t tempted to come up with excuses to skip it. That ties in to our next piece of advice…

Have Fun and Go Play

I think most people, if they had only 20 minutes of free time in a day, would rather do something fun than workout. Part of the problem here is that most people don’t find working out as fun as I do, but the other problem is that they think it’s one or the other – you can have fun and work out at the same time.

While it’s certainly true that a well-planned and structured fitness program is the best way to get you to your particular fitness goals for most people any kind of physical activity is a serious improvement from that they normally do.

So just go play.

Chase your dog around the park, race your kids, grab a handful of friends and play a pick-up game of something, go try out parkour. There are countless options.

Don’t really feel like doing that upper body workout today? When was the last time you climbed a tree? Not in the mood for those interval sprints? See who can get to the tennis ball faster, you or your dog. Anything that you really enjoy that gets you moving not only gets you a little bit of exercise, but it also makes sure you won’t hate it and fight to come up with excuses why you can’t do it.

Weave Exercise into Your Routine

I understand that for some people their schedule is so tight that even all of these options may not work, particularly if they’re struggling to find even a short chunk of time to get away and have a quick workout. Even if you fall into that category, there are options.

If you really don’t have 10 to 15 minutes in one single block for some quick activity then weave it into your day.

There are tons of things you can do both while you’re working on other things or during the hundreds of minutes each day you inevitably spend waiting on something.

If you sit all day consider switching to a standing desk. Every time you’re waiting for something to load on your computer hop up and do push ups until it loads. Do dips on the handrail of the elevator as you ride it up to your office or take the stairs and lunge your way up them. Hop down on the floor and see if you can hold a plank for the entire duration of the commercial break. Rock out some bodyweight squats while you wait for the bus.

There are countless options. The point is to just always be present in the moment with with whatever you’re doing and asking yourself, “Could I be exercising while I do this?”

These are just a few of our best quick tips for fitting some fitness time into a packed schedule, but there are lots more. I want to hear from all the other busy people – do you have any things you do that help you stay fit even when you’re super busy? Share them with everyone in the comments!

Photo Credit: Michael Camilleri

Adam is a former English teacher turned personal trainer and writer. He’s addicted to learning, parkour and martial arts. In addition to being a voracious bibliophile Adam’s fascinated by anything related to health, fitness and language. When not studying or training he can usually be found curled up with a good piece of fiction. You can e-mail Adam at Adam@RoadtoEpic.com