How to incorporate exercise into a busy schedule is the tricky question that bothers many minds. People are often focused on their career, they often don’t have time to exercise but want to lose weight, get stronger, slimmer, tougher. So is it better to change something or forget about workouts?
Why you shouldn’t give up exercising
Even if you don’t have much time for the gym, it doesn’t mean you should forget about exercising at all. Your training time doesn’t have to be continuous: divide 30 minutes of daily workouts for three 10-minute blocks. They will be as useful as one longer workout. In the end, how to get in shape when you don’t have time to take care of it?
How about a shorter program?
The other option is to make your usual workout program shorter. Leave two days for the gym instead of three. Consider home workouts. Stick to the same number of days but cut down the time you can spend.
How to exercise with a busy schedule effectively? Start with choosing exercises that’ll help to achieve your goals – lose weight, build muscles, etc. It is better to do one or two big exercises during a workout properly than five without giving much effort. Get the maximum of each workout.
How to lose belly fat and weight fast? An exhausting workout in the gym doesn’t suit everyone, and, let’s be honest, sometimes we have no time for it. Quick interval training is really effective. Try these five simple exercises that will take you just 5 minutes.
How to choose basic exercises?
There are two principles for choosing the exercises:
- the amount of time you are going to spend for working out;
- the amount of time you are going to spend for rest.
You need to balance the exercise with rest to have productive workouts and rehabilitate yourself before the next time. The less frequent you exercise, the more intensive should your workout routine be.
Coaches and athletes recommend keeping simple equipment within easy reach – a piece of PVC pipe, a strap, and a lacrosse ball. Use them for the following exercises:
- Rolling a pipe of the outer surface of the thigh and pelvis: 100 times for each leg.
- Massage of a piriform muscle with a ball: 2 minutes for each side.
- Squats: 10-20 times.
- Leg swings, back and forth: 10-20 times.
- Side lunges: 10-20 times.
- Squats on one hand: 10-20 times.
- Push-ups: 10-20 times.
- Hips stretching: 10-20 times.
- Arm swings with bands: 10-20 times.
- Crab posture: 10-20 times.
NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. You don’t need any equipment or weights!! Targets the muscles of your whole body and gives you a QUICK SWEAT! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
A few words about HIIT
This is one more thing to find out about if you question “How should a beginner start working out?”. In 2018, American scientists found out that all kinds of movement matter for our health, regardless of how long it lasts. This accords with the main principles of high-intensity interval training.
HIIT includes short sessions that last from six seconds to four minutes with breaks lasting from 30 seconds to four minutes. Such workouts help to keep fit and strengthen the cardiovascular system. By repeating even a short cycle of intense exercises we teach a body to adapt better to the stress caused by the environment.
The same happens during random physical activity. Even short-term 20-second sessions of walking up the stairs repeated three times a week during six weeks result in significant progress of your physical performance.
HIIT shows how the lungs, heart, and cardiac system work. The better you handle the load, the lower is the risk of heart diseases in the future. The research demonstrates that the frequency and intensity of physical activity are more important for the health of seniors than their duration.
Follow this quick HIIT workout for intense cardio and calorie burn. This workout uses bodyweight movements to get your heart rate up and burn calories. Try 3-4 rounds for a full workout. For more workouts, go to GroupHIIT.com. Follow our day by day workout programs from home. This workout requires no equipment!
Workout ideas for busy people
There are many ways to include exercises in your daily routine without going to the gym or finding time specifically for them. Here are some ideas:
- replace short drives by fast walking or bike rides;
- walk up the stairs instead of using an elevator;
- leave your car at the edge of a parking lot and walk fast to the mall;
- do three or four sprints during long walks;
- try walking fast, making 130-140 steps per minute;
- walk up a hill every day.
This kind of random physical activity will help to reach the recommended 30 minutes of physical exercises per day and get fitter. So when you are running late the next time, don’t curse everything – be grateful for a spontaneous workout.