Are You Too Busy to Workout?
It seems like every week, your schedule keeps getting busier and busier, with no end in sight. And unfortunately, a lot of things have fallen to the wayside. The dishes are piling up, the coffee maker is working overtime, and your fitness routine isn’t quite what it used to be. Empathy is an understatement. We’ve all been there. When your daily routine feels jam-packed, it’s difficult to even consider how you’ll fit a workout into the mix.
Fortunately, we’ve got some tips and tricks to help you incorporate some fitness seamlessly into your day. With short but effective workouts, sneaky ways to multitask your fitness, and tips to support your goals throughout the day, even the busiest schedules will be able to make it work.
Workouts that Work, and Quickly!
When you’re looking to incorporate fitness into your hectic schedule, length is obviously the first issue. You need workouts and exercises that can be done in just a few minutes, because a few minutes is all you have to spare. And while you could do a shortened version of nearly any workout to fit your allotted time, finding workouts that work harder is even better. Exercises that are short but extra effective are perfect for someone with back-to-back meetings.
When talking about fat burn and long-term effectiveness, resistance training is your best friend. Resistance training has been proven to boost afterburn, and burn more calories even after you complete your workout. You don’t need a lot of time or equipment to incorporate these kinds of workouts, you can use body weight, simple free weights or resistance bands, or even objects you have around the house, like milk cartons. When you take 15, 10, or even 5 minutes to add some resistance training to your day, it will continue to work for you.
For boosts of energy and blood-pumping heart health, HIIT workouts are the way to go. By nature, HIIT (high intensity interval training) works in short bursts, in order to burn calories, and elevate the heart rate. By alternating high-intensity workouts with low-intensity rest periods, HIIT can burn a lot of calories quickly, and keep your metabolic rate elevated after you’ve finished. So when you’re looking for cardio that does the most and makes you feel energized in the limited time you’ve got between Zoom meetings, try a few HIIT circuits.
Mental health is just as important to your fitness goals as physical health, and being limber and flexible protect you from injury during more strenuous workouts. Yoga is incredible for flexibility, post-workout stretching, counteracting the bodily strain of sitting at a desk, and promotes relaxation, mental clarity, and focus. Adding yoga to your routine can give you the tools to better manage your busy schedule and keep you fit. When you’re short on time, it’s easy to add yoga to the mix. Poses can be done in your desk chair, while you’re brushing your teeth, or even in bed before you get up for the day.
For the Born Multitasker—Who Says You Can’t Do it All?
When you truly don’t have a single second to spare for fitness, that’s where your incredible multitasking skills come in. There are endless opportunities in the course of your day to turn typical activities into mini-workouts.
If you’re currently working from home, there’s never been an easier time to incorporate walking into your work schedule. Yes, you may be bogged down with Zoom meetings, but if you’re still taking typical calls, get up and walk! Walking is a truly underrated form of exercise, even though it’s been shown to be great for your heart, weight, and overall health. If you can, throw your headphones in and take calls while strolling outside. And if you’re stuck indoors, make laps around your home or office. It’ll keep you energized, fit, and on your toes (literally)!
For the dedicated and talented multitasker, desk workouts may be the thing that revives your non-existent fitness routine. And you don’t have to invest in a standing desk—although if you want to, go for it! While you’re sitting in front of your laptop, try ab contractions to strengthen your core muscles, or grab a small yoga ball and do some thigh exercises while you type. If you’re feeling motivated, maybe replace your chair with a large yoga ball to work on core, back, and leg strength all day long. Go on, multitask!
Alright, it may not be the most exciting thing in the world, but we all know the effort it takes to vacuum, scrub the bathtub, or wash windows. And the good news is that it definitely counts as exercise—sort of. While it’s not the first recommendation for weight loss or overall fitness, when your schedule is jam packed and the choice is between vigorous housework or bingeing Netflix, it’s certainly better than nothing. To mix it up, as you’re doing your typical household chores, add some resistance with wrist and ankle weights, lunge while you vacuum, or put on some music and dance while you dust.
Daily Habits—That Take No Time At All!
No matter how intense or minimal your exercise routine is, the little things you do throughout your day can really impact how you feel. If you’re just getting started trying to make time for fitness in your schedule, there are some small things you can do to boost your health that take practically no time at all!
- Drink water. Set an alarm, get a bottle with measurements, and do whatever you can to remember to drink water periodically throughout the day. Proper hydration is essential to health, fitness, and energy, and is often neglected by busy people.
- Take the stairs. When you have the option between the stairs and the elevator, take the stairs whenever you can. Unless you’re heading up to the 40th floor, taking the stairs is an easy way to add some mid-day cardio.
- Stand up. Along with that water timer, set a reminder to stand up at least every 30 minutes. Sitting down all day doesn’t just make you feel bad, it has negative effects on your posture and health.
- Get your protein. When you’re busy, getting the most out of your meals is critical. Staying full and satisfied with the proper nutrition is key to your health. Adding whey protein into your diet is a simple way to make sure your macros are balanced and you’re full all day long. A smoothie or shake is a super-fast way to get your protein in.
We hope these tips and recommendations help you stay fit and feel great no matter how busy you are. Remember you can power through your hectic days with Muscle Fuse® Whey Protein.