No time for exercise? Sure, you don’t if you too believe in the common myth that calculates exercise as one hour a day and five days a week activity.
Such figures can get quite overwhelming for people who do not even have a few minutes to spare. But trust us on this, you don’t need time (you have plenty of it already), but just a change of your mindset and you can squeeze in a lot of physical activities in your super busy daily lifestyle.
A minute of sprinting accompanied with 9 minutes of light exercise leads to similar impact as 50-minutes invested in a moderate workout.
Here are ten simple tips to include exercise into your hectic routine.
10 Workout tips for people who don’t have time to exercise
- Start your day 20 minutes earlier
If you love those early morning naps, this one will require a high level of dedication. Hence, make sure you do not fail. Lay out your exercise clothes the night before, set your alarm, wake up and get out.
To get comfortable as you get out of bed, start with three minutes of brisk walking. Sprint for 20 seconds followed by two minutes of rest. Continue and repeat for five to eight sprints and head back home.
This is one of the best ways to burn fat, boost metabolism and (the obvious) energize you for the day.
- Squat while boiling for the morning cup of tea
When you put your kettle to boil, instead of aimlessly staring at it, why not invest in some pushups and some squats. Lay down for ten pushups and then move on to 10 squats. Repeat it as long as the kettle needs boiling. Try to keep track of how many rounds you can do. Challenge to add at least one more each morning.
- Incorporate workout into your commute
There are a lot of ways in which you can turn your commute into work out session. Especially if you need to spend a lot of time in the car, meaning a lot more immobility. Ditch your car whenever you can and opt for other active modes of transportation like running, walking, and biking. If you take the bus to work daily, get off a stop early and walk from there.
- Ditch the lift and take the stairs
Ditching lift for the stairs can make a world of difference. If you are in a mall, go for the stairs instead of the escalator. Also here’s something you should try. Find a flight of stairs that has at least ten steps. Walk up and down the stairs in your regular pace for the first time.
Increase your speed during the second and third round. Towards the fourth round, skip a step as you move ahead (try not to hold the railing for support). While coming down, place the hands on your hips. Lunge to the top on the fifth time. Repeat them over again.
- Go for a 4-minute butt-kicker
Pull this one out whenever you can. This version of butt-kicker involves 40-seconds of rigorous movement and 20 seconds rest. So, here’s how you do it.
Start your session with 40 seconds of squat followed by 20 seconds rest. Do pushups for the next 40 seconds and then take rest for 20 minutes. Continue with mountain climbers for 40 more seconds, then rest for 20 seconds. Compile everything at once. Do two rounds of this workout for maximum results. Trainers at Fit O’ Clock, the best gym in Raja Park, Jaipur swears by this one.
- Structured exercise for lunchtime
If your office has a gym nearby, lunchtime is the perfect time to go. You will come out feeling more refreshed and focused after working out. If it is not possible, there are other wellness programs that you can opt for. You need 20 minutes of quality workout dedication, hopefully still making time for lunch.
- Play games with your kids
Instead of simply watching kids play, indulge. Join them outside. Bring back your childhood. Play tag or street side cricket. If your kids are into video games, push them out to the real world. Play with them. Bring in the whole family on the weekends. Apart from boosting collective fitness, you also build a better bond.
- Continue with your work out spree while cooking dinner
Dinner make takes around 20-30 minutes to cook. And there, we offer you another window for 30 minutes. Instead of sitting idly around the stove waiting for the pot to boil, go for some more activities.
You can even try high-intensity intervals like skipping, mountain climbers, burpees, and kettlebell swings. Choose any two intense movements and keep alternating. However, make sure your body gets 30 seconds of rest after 30 seconds of the workout. Get it going for 10 –15 times, and by that time, dinner will be cooked.
- Multitask is a virtue
Multitasking can yield better results. It keeps you on top of your schedule while at the same time you can tick off something else on your to-do list. So the next time you lift weights at the gym or go out for a power walk, you may consider running a few errands too.
For example, watch TV or listen to podcasts while on the treadmill. You may also read a book or simply complete your grocery list. If you are walking, bring the dog along or make that long pending phone call to your friend.
- Do cardio whenever you can
Trainers at the best gym in Jaipur say, even if it’s a few sets of jumping jacks while getting out of bed or some squats when waiting from your cookies in the oven. The aim is to keep moving. Keep things simple though. Do not worry about how many calories you have burnt. Go with the flow!
Remember: Do not forget to reward yourself when consistency is accomplished. These tasks may seem small and insignificant but impact a great deal. Don’t worry. You’ll see!
Author Bio I Navanita Devi
Navanita Devi is a content creator both by choice and profession. Her educational background in journalism has given her a broad base to understand her readers. She is currently the content writer for Innovana Thinklabs Limited and provides web content, promotional copies, blogs, and technical posts for target consumers across the globe. She is a movie fanatic. And when not at work, you will probably find her curled up in literature with happy endings!