How To Exercise If You’re Short On Time

Daily Exercise Program

Got too much on and using it as an excuse not to exercise?

Always on the go?

Does it feel like you’ll never be able to stick to a regular workout and diet plan because you always have a million and one things to get through during the day?

Don’t let your fitness fall by the wayside.

With a smart and careful plan, even the busiest of individuals can still get fit, improve their body composition, and take their health up a notch.

The trick is to know how to form a proper workout program that’s high on results but short on time.

Here’s what to know.

Eliminate All Non-Compound Exercises

First things first, if you want to save time, the isolation exercises have to go.

You simply can’t spend time doing an exercise that’ll only work one muscle group at a time.

You want the most ‘bang for your buck’, so compound exercises that hit two to four (or more!) muscles at once is the way to go.

Squats, deadlifts, bench press, rows, pull-ups, shoulder presses, and lunges are the way to go.

These will also get your heart rate up faster all while helping you take fat burning up a notch.

Utilise Cardio And Core Intervals

Instead of sitting around resting after an exercise like you might do in a traditional workout program, consider utilising cardio and core intervals.

With this, you’ll simply move straight into a cardio interval after the weight lifting move is finished.

Do this on all upper body exercises since most cardio intervals will make use of the lower body muscles.

Then after lower body strength moves, add in some core intervals.

Get down and do a set of crunches or other ab move and you’ll save yourself time having to do them later on.

This means you’ll be exercising for just about the entire workout session, saving you time and bringing up your total calorie burn.

Too Busy To Exercise

Make time for exercise, even if it’s during your work lunchbreak

Create ‘Rounds’ Rather Than Sets

Finally, rather than doing a number of sets of one exercise before moving onto the next strength building exercise, try doing a round of exercises.

Stack four to five exercises back to back, with your intervals in between, and then once the entire round is completed, you can go back and perform a second and third round if you have time.

This way, on those days when you’re really in a time crunch, you can simply perform one round and then call it a day.

This way, at least you hit all the major muscle groups, if only in one set.

To help you get started, let’s show you your ‘workout plan for busy people’.

Perform each exercise, doing the reps as indicated.

After the exercise is finished, move into the interval (cardio or core) and perform that for 30 or 60 seconds, depending on your fitness level.

If you need to take a short 15-20 second rest after each interval, do so but then immediately proceed to do the next exercise.

Always do a brief 3-5 minute warm-up prior to starting that consists of some light marching or jogging on the spot.

Then finish up the workout with another 2-3 minutes of stretching for all the major muscle groups.

Swiss Ball Crunch
Bench Press
Mountain Climbers
Lying Leg Raise
Bent Over Rows
Running High Knees
Shoulder Press
Jumping Jacks
Walking Lunges
Plank Hold
Pull Ups

Do this workout three times per week, taking one day off between sessions and you’ll soon be seeing excellent results.