I don’t have time to work out! How to fit exercise into your schedule

A lot of people say: “I’d love to look like them, but I don’t have time to work out..” Then, on getting home from work at 6pm, scroll social media or watch TV until 10pm.. Whilst this is nothing to feel any guilt over, you still had four hours to fit in some exercise and that could be done in as little as 20 minutes of HIIT, LISS, weight training or body weight exercises! Something always better than nothing. 

The statement “I don’t have time” is an excuse as you will find time for whatever you prioritise, if improving your physical or mental health is your priority, you’ll make time to fit it in.

Lets say you work really long hours and your only free time is the weekend, but you want to spend time with your family and wind down to relax before Monday. That’s still 48 hours where you could fit in a workout to help you reach your goals IF that’s important enough to you.

Say you get a good eight hours sleep a night, that leaves you with 32 hours – If you did a 20 minute work out, you’d still have 31 hours and 40 minutes to spend with your family! You could even get them involved! 

Tips to get a workout done with different types of circumstances:

• You work long hours: Dedicate one day where your priority for that set day is to fit in a workout before you do anything else, even if its 20 minutes it’ll then be done and you can get on with your day! E.g; You work 12 hour days, 6 days a week, make yourself a promise that you’ll set a reminder and an alarm to get in a workout for 7am on your day off. If you get it done early or as your main priority for that day, you are more likely to get it done. It really depends on how badly you want results, you can improve your physical and mental health and give yourself a great, natural stress relief to start the day on a high.

• You’re a stay at home parent: You’ve got kids, which is a hard enough job as it is – but there are plenty of things you can do from the comfort of your own home! Find a time that works in with your kids schedules such as when they are napping or playing! 20 minutes can help you de-stress and take some time to look after yourself – This is really important as you are constantly caring for others, take care of yourself to be happy and healthy for your kids. You can do bodyweight exercises, HIIT, LISS or weight training with some basic home equipment from your living room!

• You have depression or anxiety, and don’t want to go outside or into a gym environment: Battling mental health is tough, so good job on finding a fitness article to read to make a start on helping yourself, that’s already a step in the right direction. The next part might seem harder, but try reaching out to an online coach for support! You can interact via phone call, text messages or email for guidance! Having someone to talk to might offer some help, you can also view a lot of online fitness content without having to speak to anyone! Mental health has been proven to significantly improve with exercise as it releases endorphins (the happy chemical in your brain) Home workouts are a great way to start and build confidence so maybe one day you can venture into a gym, if you have a coach/PT you’ll always have structure to follow.

• You’re a beginner and don’t want to be seen to be doing things wrong: The most important thing to remember is this: EVERYONE started as a beginner, the majority of people will not be watching you or judging you in the gym if you are new. People who are in the gym are there to work on their own physical or mental health and no one improves without practice! Ask for help from the personal trainers, an online coach or even other gym members who are in good shape! Sometimes the hardest part is getting through the door, or venturing into the weight section. Arrange to go with a friend, go during quieter times like weekdays before 5pm, or early in the morning! 

• You’re overweight and worry people will judge you: Sadly this is something I’ve heard often from members of the gyms I’ve worked in who have enquired about joining. If you’re overweight what better place to be in than the gym? You’ve made the effort to prioritise your health so if anyone is looking they are probably thinking good for them! Most people are kind and will offer advice if you ask so never feel insecure as you are there to improve your health. Wear clothes you feel comfortable in, go with a friend, get a PT or coach, go at quieter times and listen to an upbeat playlist! Results take time, so be consistent and don’t give up hope!

• You are an older adult and worry people will judge you: The same thing applies here, most people are friendly and will offer support or help if you need it! Exercising, especially with added resistance like weights is extremely beneficial for older generations as it can help with elevating chronic pain, symptoms of arthritis, reduce the risk of osteoporosis, reduce the risk of injury by strengthening joints, ligaments, bones and muscles. You are never too old to start taking care of your body, it’s stronger and more resilient then you think! A good personal trainer or coach will start you at a level that is suitable for your capability, communicate and build a friendship whilst you get fitter and stronger! 

Examples of exercise you can do in 20 minutes 

• HIIT – High intensity interval training (Read my blog post about LISS Training here)

• LISS – Low intensity steady state training (Read my blog post about LISS Training here)

• To build muscle you really need to dedicate a bit more time, 30 minutes would be enough to make great progress as anything is better than nothing! I’d suggest 45-90 minutes to make consistent progress will building muscle.

Why not start today!

You can exercise anywhere and if you have an internet connection you can connect with me from anywhere in the world! Exercise from your living room, garden or flat in a different country.

Take the first step into a healthier, happier and stronger you and contact me today to see how I can be your guidance as your health and fitness coach! 

• Follow a plan in the gym on your own – Ask about my bespoke gym based workout plans.

• Workout from home with 1-2-1 online sessions, or follow a plan on your own.

• Meal plans suited to foods you enjoy or learn about flexible dieting.

If you would like to ask me any questions regarding anything at all please email me at: 

coachedbykashima@hotmail.com

Visit my social media to see client transformations, health and fitness tips and updates on my own physique and fitness journey!

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