Many people state that one of the biggest reasons that keeps them from getting in shape is lack of time. It is possible though to exercise with a busy schedule. Like all the other tips I give on this site, start with one thing and then build from there.
Efficient Workout/Fitness Ideas
The first step is to BELIEVE that you can make a positive change in your routine. Rethink your typical workday to include physical activity. If you work a full 8 hr day plus commuting-I realize this is a lot of time eating into your day. This leaves the options to exercise before you go to work, during work, after work, or on the weekends.
It is possible to make movement & fitness a priority while you’re at work so you can be active for the entire week vs. only on the weekends.
Walking: Go for a walk during one of your breaks or during lunch. Or another way to get in walking is during a business meeting. These “Walk & Talk” types of meetings are getting more and more common- doesn’t hurt to ask.
Workplace Gym: Not my preferred place to work out, but if you’re concerned about getting sweaty on a walk this could be your next best option. Go during your lunch hour if you’re workplace has a gym rather than going out to eat with coworkers. If you work out hard for 20-30 minutes, you’ll have time to hit the showers before going back to your desk.
Desk Exercises: It’s amazing the type of equipment that is designed solely to work out while you’re at your desk. There are under desk ellipticals, treadmills and desk steppers. If you’re really serious about staying fit, then you won’t care what people say. Use any one of these while working on your routine tasks or even while on a conference call.
Short & Effective Workouts. You don’t need to spend hours each day to maintain your fitness. Exercise bouts as brief as 20-30 minutes can work wonders, as long as you’re willing to put in the effort. High-Intensity Interval Training (HIIT) or circuit training can maximize your calorie burn and keep your heart rate up without dominating your schedule.
Combine Social/Fitness time: Do you currently meet with friends on the weekend for a drink or lunch? Why not be an amazing positive influence and do a fun activity instead? There are so many different outdoor activities you can do to bond with friends that does not require going to a restaurant or bar.
Opportunities throughout the Day: Some of these are obvious- but many of us don’t do. Always take the stairs rather than the elevator or escalator. Driver furthest away you can from store entrances so you need to walk farther. Do lunges or squats in the kitchen while you’re waiting for pasta to boil, etc. Kids playing at the park or have a soccer tournament? Don’t just sit there in your lawn chair- go for a walk during this time!
If you have time to watch TV or scroll on Facebook- then you definitely have time to work out! If you love watching movies or TV when you get home from work, then make it a priority to do body weight exercises/stretch while watching your movie.
I keep a yoga mat in my living room for those times I absolutely have to watch my Hallmark Movie. I can place my laptop on the floor while I do leg lifts, etc. 🙂
Summary-How to Stay Fit when You Work Full Time
It is possible to get into shape when you work full time. The first step is to believe you can. Then – change your habits and routines one step at a time. Do you walk during your lunch break ..or go to the gym? Can you get up earlier and do a HIIT workout or meet a friend for a quick walk? Would you rather switch up going to the bar on the weekends for a long hike instead?
Getting fit with a busy schedule starts with your Mindset. If you really want to..you will find a way!
What are some of the ways you make time for fitness? Would love to hear them- please leave a comment below!! Thank you for reading and have a Blessed Day. 🙂
This article has some super practical tips for anyone balancing a full-time job and wanting to stay fit. Honestly, I get the struggle—finding time to work out when you’re swamped with work can feel impossible. But personally, squeezing in short, high-intensity workouts during lunch breaks has really made a difference for me. You’d be surprised at how energized you feel after just 20 minutes!
I love the idea of desk exercises and taking the stairs. It shows that staying active doesn’t have to be a huge commitment—you can sneak fitness into your day with little changes. Misty’s point about mindset is spot on too. If you’re serious about getting fit, you’ll find a way, even if it’s in small steps.
Roopesh~ thank you so much for your comments! Glad you like the suggestions on the desk exercises and taking the stairs. Have a wonderful day!