Stay Fit on the Go: 8 Tips to Manage Fitness and Your Busy Schedule

8 Tips for Balancing Fitness With a Busy Schedule

Carving time out of a busy schedule for exercise can feel like an uphill battle. Between family commitments, work and school obligations, and finding time for social events, finding time each day to exercise isn’t easy. But considering the pivotal role activity plays in your mental and physical health, especially when life gets hectic, finding time is a must.

Thankfully, while tough, balancing fitness with a busy schedule is doable. Here’s how to make time for exercise with a busy schedule.

1. Schedule Your Workouts Like Appointments

One of the best ways to ensure you have time for your fitness routine is to treat your workouts like non-negotiable appointments. Of course, they don’t have to be right in the middle of a busy work day (unless that’s what works best for you), like an ill-timed doctor’s appointment.

However, you should treat them just like you would a meeting, event, or deadline. Add the workout to your calendar, blocking out whatever time you’ll need to get the job done. This way, you’re making your workouts a priority, not an afterthought.

Squeeze your workouts into whatever nooks and crannies you can find in your schedule. Got a 30-minute lunch break? Have a few spare minutes in the morning? Work your workouts into your schedule and honor the time as you would any important meeting.

2. Be Okay With Quick, High-Intensity Workouts

If you’re short on time, spending a couple of hours in the gym probably isn’t feasible. So, in exchange for the long, drawn-out workouts, try quick, high-intensity workouts that fully engage and challenge the muscles in a short period of time.

High-intensity interval training (HIIT) can be a great option, given that it combines intense bursts of exercise with a short recovery period, maximizing the challenge in a short timeframe. A 20-30-minute HIIT workout can burn an impressive amount of calories while simultaneously engaging your muscles and improving your cardiovascular fitness. It’s a win-win!

Now, if you’re not too keen on cardio every day of the week, tie in a few weight-based sessions. Look for quick, effective workouts that focus on different muscle groups. These tend to be much shorter than the full-body options, so they’re great for days when you’re strapped for time.

Regardless of which type of exercise you choose, remember that it’s not about quantity—it’s all about quality. You don’t have to spend hours in the gym to get results. Even on your busiest days, you can carve out 10-30 minutes for a quick, effective workout.

3. Add Movement to Your Daily Routine

When time is tight, focus on incorporating more movement into your daily activities. Walk to work, take the stairs in your building, do yoga while watching TV—it’s up to you. Find ways to incorporate extra movement into your daily routine. This way, exercising doesn’t feel like so much of a chore. Instead, you can stay active while still ticking tasks off your to-do list.

Even just a few minutes of activity here and there can add up. Those small changes can have a huge impact.

4. Rework Your Sleep Schedule

Sleep is a crucial part of health and wellness, but if you’re getting solid, high-quality sleep each night, you might be able to shave off a few minutes for exercise. Getting up just 30 minutes earlier each day can give you an extra chunk of time you need for a morning workout.

This change can feel like an absolute nightmare at first, especially if you’re not a morning person. However, since exercise releases feel-good endorphins, getting your workout in first thing each day can set a positive tone for the rest of the day. Plus, you won’t have to stress about not being able to squeeze your workout in later due to whatever distraction or unexpected task pops up that day.

It’s important to note, though, that getting good sleep is a must. You shouldn’t sacrifice it for exercise. If you’re not getting good quality sleep or already getting less than the recommended amount each night, this might not be a good option. If not, no worries! There are other ways to work exercise into your day that don’t involve stealing a few minutes from time when you could be sleeping.

5. Take Advantage of Your Commute

Your commute can be an excellent time to sneak in a bit of exercise, especially if you live within biking or walking distance of work. If possible (and the weather allows), swap public transportation or driving for walking or biking. This can be an excellent way to get in a bit of physical activity before you start your day.

Or, if you take public transportation and live too far away from work, use the time on your commute to focus on your fitness routine. This doesn’t mean you have to start doing jumping jacks on the subway. You could try seated core work or even stick to mindfulness or meditation.

If you drive to work, you could integrate a bit of morning activity by parking further away from work and walking the rest of the way. Of course, you should only use this option if it is safe to do so, but it can be a good way to squeeze in a few-minute walk before work.

6. Prioritize Activity During Time With Family and Friends

In a schedule full of family and friend obligations, finding time to exercise is no easy feat. But before you throw in the towel, consider combining exercise with social time. Plan active outings, such as hiking, biking, playing sports, or going on walks with your family. It’s a great way to encourage both you and your family to stay active (and can also be an extra layer of accountability).

Of course, you don’t have to swap all of your time with family or friends for active outings, but on days when you’re short on time, it can be a good option. For example, if you’re going out for coffee with friends, consider grabbing your coffee and going for a walk around the park (or wherever you prefer).

7. Multitask During Workouts

Multitasking during your workouts can be a great way to stay on track with both your day and your fitness routine. While carving out time solely for your workouts is ideal, it’s not always feasible. So, on the days you’re short on time, multitask during your workouts.

Use your workout time as an opportunity to catch up on podcasts, audiobooks, or even work-related tasks like listening to important presentations. If you work from home or your office allows you to use stationary bikes or treadmills at work, add that to the mix. Tuck an under-desk treadmill or stationary bike underneath your desk and walk or bike away.

If you go the biking or walking route, though, make sure you can maintain proper form and focus to ensure you don’t injure yourself. It can take some practice to learn how to walk and work or bike and work at the same time. If that’s too much, you could always roll your bike or treadmill into your living room when watching TV to multitask with a bit less attention required.

8. Be Kind and Forgiving With Yourself

Busy schedules can be tough, especially when things get so hectic or chaotic that you feel like you have no extra time for yourself or anything you want to do. Some days, you might not have time for your workouts, and that’s completely okay.

Not all days will be winners. Be kind to yourself, especially on those days. Don’t beat yourself up for not squeezing in a workout or double your workout time the next day. Instead, do your best to incorporate as much activity as you can and forget the rest. A few minutes of walking, a few flights of stairs, or even a few dozen squats while heating up your food—it all makes a difference.

It’s okay to miss a workout. Do your best, but if you can’t squeeze it into your day, let it go and pick up where you left off tomorrow.

Create a Busy-Schedule-Friendly Workout Plan That Works for You

Whether you block your workouts like appointments or spend your days multitasking on a treadmill, finding time for working out with a busy schedule is doable. These tips can streamline the process, helping you carve out time to stay active, even if it’s not time completely dedicated to a workout. You might go on a walk with family, play sports with friends, or even walk on your treadmill while you take calls. Finding time, while it can be tricky, is doable.

If you’re unsure what workouts will work best for your busy schedule, chat with a certified personal trainer near you. This way, you can get personalized workouts tailored to your specific needs—no need to try and develop quick but effective workouts yourself. If you’re ready to get started with custom workouts, contact our team at Svetness today!

Frequently Asked Questions (FAQs)

How Do You Make Time for Exercise With a Busy Schedule?

The question of how to workout with a busy schedule can seem daunting, but it really comes down to time management. Most folks can wiggle their schedules a bit to garner a few extra minutes for exercise, even if it’s just getting up 20 minutes earlier for a quick workout or squeezing in a short HIIT workout on a lunch break.

What Should I Do If I Miss a Workout?

If you miss a workout, don’t beat yourself up. Some days are better than others, and sometimes, the day will slip away from you before you can squeeze a workout in. So, when your day doesn’t go according to plan and the time you carved out for your workout disappears, don’t stress over it. Instead, pick up where you left off tomorrow and keep working toward your fitness goals.

What is the Best Workout Split for a Busy Schedule?

The best workout split for a busy schedule varies based on your specific training preferences. For example, if you have a four-day workout schedule, you could divide your workouts into upper and lower routines, focusing on the upper body for two days and the lower body for two days.