“You just don’t understand, I have no time to exercise.” This is probably the most frequent excuse I hear from people. This sounds great on the surface. We all have jobs to go to, kids to care for, friends to hang out with; there are only 24 hours in a day you know! Yeah, I know. But I also know, courtesy of the Global Web Index, that the average person spends over 2 hours a day on social media and micro-blogging (think Twitter)1. This is not including time spent in front of the TV or other sedentary types of entertainment. I am not saying that you should give up your favorite TV show or stop stalking your friends on Facebook (while you are there give us a like), I am just saying be honest with yourself and admit you have the time to work out. Keep in mind your training does not need to be a marathon. Here are three ways for those short on time to still sneak in a work out.
- Incorporate a simple workout into your morning routine – for those who are in a serious time crunch, I can’t think of a better way to get the blood flowing than to add a simple workout into your morning routine. Set your alarm 15 minutes earlier this week and complete a bodyweight circuit and stretching routine. There are endless combinations you can do, but here is just one example:
For 10 minutes do as many rounds as possible of the following:
25 jumping jacks
Stretch for 5 minutes then hit the shower. Simple.
- If you are like me and prefer a dedicated location to exercise, join a gym along your commute between home and work. Driving past your gym everyday can provide some much needed motivation (read guilt) to get you butt in gear. Besides, would you rather spend an hour in rush-hour traffic, or bettering yourself? Again, training does not need to be a three hour long session. Here is a sample workout from one of Huntley Barbell’s recent General Fitness classes:
Deadlift 3 sets of 5 reps
Kettlebell/Dumbbell front squats 3 sets of 6 reps
Circuit for 5 rounds:
200 m farmers walk
20 Kettlebell swings
Finish with some abs and stretching. This whole workout takes between 50-60 mins. Like I said earlier, much better than rush hour.
- If you can’t afford a gym membership and get bored of body weight workouts, buy a kettlebell. If you have never trained with a kettlebell before, you are in for a treat. Pavel, the guy who introduced the kettlebell to Americans, says kettlebells are an “ancient Russian weapon against weakness”. Training with a kettlebell will get you leaner and stronger in a short amount of time, and requires very little space. Our friends at Onnit offer some great kettlebells which can be found here. I’d recommend reading through their site, as well as the Strong First site, to find some great kettlebell routines you can do in your own home.
So, there you have it, three simple ways for people with limited time to still get some daily exercise. Comment below with the ways you use to manage your own exercise program!