Making Time Out Of No Time: Fitness For Any Schedule!
In my 16 years as a Personal Trainer and Athletic Performance Coach, one of the Top 3 excuses I hear from clients and prospective clients as to why they can’t workout is “I just don’t have the time!!” The more accurate statement is “I just don’t THINK I have the time!” Guess what? The time is there. You just have to know where to look.
I get it. Between work or school, kids, laundry, spouses and some modicum of relaxation and a social life, it’s easy to think there’s no time for a good workout. But IF you’re serious and realize that an efficient, effective workout doesn’t require hours in a big box gym…or even weights for that matter, you’ll see where those workout minutes are hiding.
The first thing to recognize is that the worst workout is the one not done. Any amount of time spent working to become a healthier person is a good thing. It improves the quality of life for you and those who love you because you’re able to spend more meaningful time with them. Second is to find those opportunities hidden in every day life. For example, when doing laundry you could easily bicep curl the laundry hamper or hold it as far away from your body as you can while heading up the stairs or down the hall from the laundry room. Or you could skip steps, walk up stairs sideways, walk up stairs backwards in order to give yourself a physical challenge. You could do counter top push ups or body weight squats while you wait for food to heat up in the microwave.
Now, what would you do if I told you that you could get a good full body workout in as little as 5 minutes? You might not believe me but I’m going to give you a challenge. Get a stopwatch and do the following series of exercises for 5 minutes and see how you feel after you’ve completed it:
- 10 Push Ups
- 20 Sit Ups
- 30 Body Weight Squats
That’s one round. How many rounds can you complete in 5 minutes?
The great thing about this circuit is that you can expand it for the amount of time available to you! So, if you have 8, 12, 20 even 40 minutes you can use this simple circuit to get a great workout! I would advise at least a 60 second break every 5 minutes though.
If you have a set of 10, 12, 15 or 20 or 25 pound dumbbells you can do a similar circuit but with weight.
- 10 Squat and Lateral (Arms out to the sides) Raise
- 10 Squat and Front Raise
- 10 Squat and Shoulder Press
That’s one round. Complete as many rounds as possible in 5 minutes or whatever amount of time available to you.
You can also take one of the above circuits (or whatever your favorite three exercises might be) and do what I call The Commercial Workout. Instead of fast forwarding through commercials of your favorite television shows or going to get a snack that may or may not be good for you; you do as many rounds of your chosen circuit as you can before your show comes back on. And when the show comes on…you rest. Generally there are as many as 6 commercials breaks per hour long television show.
So, as the saying goes…if something is TRULY important to you, you WILL find a way. If not…you will find an excuse. It could be as simple as waking up 10 minutes earlier, exercising during commercials, holding a hamper full of dry clothes above your head as you walk up the stairs or down the hall or even doing jumping jacks as you heat up your dinner. The minutes are there…Invest In You by using those minutes to be the BEST version of yourself that you can be!!