When you’re just too busy to make it to the gym, here are a five tips you can use to help find a way to sweat quickly and make it count.
Just because you’re working out for 30-45 minutes doesn’t mean that it is a waste. If you are on a busy schedule and feel like your sweat sessions are slipping away, set aside the little time that you do have to get your sweat on. It’s the little decisions that come together to make the big ones count. You can spend 30 minutes a day, three days a week in the gym and it will still help raise your wellness level higher than if you were to avoid the gym altogether because you thought 30 minutes was a waste of time. Try interval training or schedule an appointment with a trainer so that you can be accountable and get your sweat sessions in and make them count – no matter if it is twice a week or five times a week.
If you have limited time, strength training will do more for your overall wellness than cardio. Push-ups, presses with whatever you have laying around the house and lunges are all great movements if you can’t get into a gym. If you can, try focusing on the big lifts: deadlifts, squats, rows and more. Your larger, compound exercises are going to do more to get you results than smaller, single-jointed movements would and your muscles will continue to work long after they would if you were to focus on cardio.
With the limited time you may have, be present in the workout. Completely, irrevocably present. Put your phone away and limit the chatter if you are working out with a friend. It is imperative that you focus on yourself and your training so that you can get as much work in as possible. If you’re seeing a trainer, be sure to listen to what they say and pay attention to your form the first time around so that you don’t have to worry about correcting basic form mistakes that you may have already learned. The best way to make your workout count with limited time is to be focused, present and attentive throughout the session.
Working out should be fun. Ensure that the workouts you do fit into your schedule enhance your life and help you blow off some steam. Plan in advance so that you take that much more stress out of your week. Be realistic in when you can make it to the gym when you are scheduling your week out and fitting your time in. For example, don’t plan to go to the gym at 5am if you’re not a morning person and don’t plan to go at 7pm if you are consistently exhausted after work. Plan your workouts into your day so that you avoid feeling guilty if you sleep through your alarm or throw the towel in before you even leave the office. Make your workouts work for you. Just because your co-workers get up and sweat at 5am doesn’t mean you have to do the same thing. This is your fitness journey and you need to plan it accordingly so that you can see your own success.
Finally, make an effort to improve your fitness over time. Don’t run the same path every, single day and be surprised when your body does not change. It is important to add weight and to change up your exercises as you add layers of difficulty. This is where it is great to have a trainer or a plan outlined for you that will change over time so that your overall fitness levels progress. Strive to make each workout just a little bit better than the last so that you can keep moving forward with your wellness – even if your time to focus on your body is limited.