How to fit fitness into your busy day!

3 years ago

I know it can be tough to do everything we want to do in a day. I swear, my to-do list just gets longer and longer lately. So much to do and so little time! Such is life….

I thought I would take a typical day of mine, one where I do not already have a workout scheduled, and outline how one may fit exercise into their busy schedule. 


My alarm usually goes off any time between 7:00 AM and 7:30 AM for work. I have gotten really bad with hitting the snooze button multiple times lately! I do not have to be at work until 8:30 and I live 10 minutes away! I try to allow myself time to make coffee, eat breakfast, and watch some Good Morning America in the morning, but it doesn’t always happen…

Make yourself wake up 10 – 15 minutes earlier than normal!
While the coffee is brewing, get down on the floor and knock out 50 push ups, 50 sit ups, 1 minute plank on all sides (normal, right, and left), and 50 squats


I am lucky enough to live and work near a nice walking trail. When the weather is as beautiful as it has been, a walk at lunch is the perfect way to get in some exercise, stretch out my legs, and just refresh!

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If you have no where to walk around at lunch, try to get up and walk around the office every hour, take the stairs as much as possible, park in the far parking spot, and focus on your posture and squeezing in your belly button while sitting! Check out some of my other tips for ensuring good posture if you sit for prolonged periods of time.

Or if you have a semi private office and no one will be looking at you like your crazy, try doing little exercises throughout the day….


After Work

If you can find 20 minutes at some point in the evening…. while dinner is cooking, between tidying up the house, after running errands, whatever it may be, squeeze in a quick Tabata workout!

The high intensity bouts of exercise is an extremely effective workout. In a recent study, it was found that “16 subjects burned between 240 and 360 kcals during the (20 minute Tabata) workout, for an average of 15 kcals per minute burned.” 

You can see some of the Tabata workouts I have put together for the classes I teach here. I LOVE TABATA! (If you are a beginner, rest longer between sets and ease in to it, these bad boys are tough!)


Evenings that I do not have a class to teach or a soccer game usually consist of making dinner or going out for dinner and/ or a drink with a friend, visiting family, food shopping, watching a fave TV show, reading, writing, or just relaxing! I know many people are way busier, especially if you have kids or work really late! But if you find you have some time in the evening to watch some TV, why not get outside and go for a walk instead!

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Or while you are watching TV, do some push ups, squats, and stretches. Squeeze body weight exercises in whenever you can!

And if you are just dead tired by the time you get a chance to sit down, kick your feet up, and relax…then by all means, do so! The body needs rest just as much as it needs other things….water, healthy food, exercise, etc.

I hear people say all the time that they do not have enough time to exercise, and in that same breath they are talking about all their TV shows they must DVR or all the time they spend shopping around online. The reality is if we want something bad enough, we make time for it. It is about balance. And if you literally just have a jam packed schedule, then try some of these tips I suggested and hopefully you can find some time to squeeze in a little fitness. Something is at least better than nothing!

Do you have any strategies you use to squeeze in a little extra exercise?

How much time do you spend working out a day?

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