How to Find Time to Exercise with a Busy Schedule

In a world where our days seem to fly by, finding time to exercise can feel nearly impossible. Whether you’re juggling work, kids, or other commitments, it’s easy to let fitness fall by the wayside. But what if I told you that making time to exercise isn’t as hard as it seems? With a little planning and intention, you can fit workouts into even the busiest of schedules. Let’s dive into some practical tips to help you make time for exercise without adding stress to your life.

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Learn how to make time for exercise with a busy schedule. This post covers workout plans, goal setting, and tips for fitting fitness into your daily routine. — Photo by Nathan Cowley

1. Make It a Priority

The truth is, we all have the same 24 hours in a day. If you want to fit exercise into your busy schedule, you need to make it a priority. This might mean dialing back on other activities that aren’t serving you. Take a few minutes to evaluate your daily routine and identify any time-wasters.

For example, are you spending too much time scrolling through social media or binge-watching TV shows? Could you streamline your morning routine or cleaning schedule to free up more time? Small adjustments can make a big difference.

Here’s a quick exercise: track your daily activities for a week. You might be surprised at how much time is spent on things that don’t really matter. Once you’ve identified those time-sucks, you can start reallocating that time to activities that will benefit your health and well-being.

2. Schedule It In

One of the best ways to ensure you stick to your workout routine is to schedule it in and treat it as a non-negotiable appointment. Imagine that your workouts are meetings with the most important person in your life – because they are!

Here are some ideas for blocking out time to exercise:

Wake Up Earlier: If you’re a morning person, try getting up before everyone else and getting your workout done first thing. Starting your day with exercise sets a positive tone.
Do It at Night: If you’re a night owl, consider working out before bed to wind down and release any stress from the day.
Use Your Lunch Break: If you work outside the home, use your lunch break to sneak in some activity. Go for a brisk walk or head to a nearby gym. When I worked in an office, I’d often eat at my desk and then use my lunch break to take a walk.

No matter what time you choose, be consistent. Treat your workouts like any other important commitment.

3. Set a Goal

Goal-setting is an effective way to stay consistent with your fitness routine, especially when your motivation starts to wane. Make your goals challenging yet achievable, and adjust them as needed.

Here are some goal ideas to get you started:

Step Goal: Track your steps using a smartwatch or phone app. Aim for 8,000 to 10,000 steps per day.
Minutes Goal: Aim for 180 minutes of exercise per week. Spread it out however you can, and track your progress in a notebook or app.
Results Goal: While many people set weight-loss goals, consider setting performance goals instead, such as running a 5K in 25 minutes or squatting 100 pounds.

4. Remove Obstacles

Make it as easy as possible to work out by removing any barriers that might hold you back.

Pick Out Clothes: Lay out your workout clothes the night before.
Plan Your Workout: Know exactly what you’re going to do before you start. Whether it’s a specific YouTube workout or a gym routine, having a plan will save time.
Create a Home Gym: Eliminate the commute by investing in some simple home workout equipment, like resistance bands or dumbbells.

Busy Schedule Workout Plans

Here are a few busy schedule workout options I personally love:

Nourish Move Love Strong 20: This is a two-week program with guided 20-minute workouts. It’s perfect for those short on time.
Dean Turner Training: I discovered Dean through a podcast, and his workouts are fantastic! I often do them at home with just a mat and resistance bands, which can replace an entire gym setup.

5. Do It Together

Exercise doesn’t have to be a solo activity. If working out interferes with your family or social time, find ways to do it together!

Pass a football with your spouse.
Go for an after-dinner walk with your kids.
Invite a friend to join your workout sessions.

You’ll get your exercise in while also spending quality time with loved ones, and you may score an accountability buddy in the process!

6. Work Exercise Into Your Daily Routine

Not every workout needs to be a dedicated session. You can incorporate movement throughout your day:

Take the stairs instead of the elevator.
Park farther away from entrances.
Do calf raises or wall sits while brushing your teeth.

These small actions add up over time and help you stay active even when life gets busy.

7. Notice How You Feel

Exercise is known to boost mood, but it’s easy to overlook this benefit when you’re stressed about fitting workouts into your schedule. Pay attention to how you feel after exercising, not just immediately after but even the next day.

Keep a journal or mood tracker to see how your mood differs during periods of regular exercise versus inactivity. Once you recognize the positive effects, you’ll start craving movement.

8. Take It Slow

There’s a misconception that workouts need to be intense to count. This isn’t true! Gentle movement, like stretching or walking, can be just as beneficial. Start slow and build up. Your body will thank you! The goal isn’t to reach a certain level of fitness as quickly as possible; it’s to build a healthy lifestyle where movement becomes a natural part of your day. It’s not a race to the finish line, but rather a lifelong journey of feeling good in your body and improving your overall well-being. By focusing on small, sustainable habits, you’ll be more likely to see lasting results that stick with you for the long term.

My Personal Busy Schedule Workout Plan

I’ve found that my fitness needs vary depending on my mood, energy levels, and how busy my schedule is. This often falls in line with my cycle, which makes it easier to predict and plan my workouts ahead. However, I allow myself to switch between these three plans freely based on my mood that particular day, which makes it easier to workout even when I really don’t feel like it. I generally aim to work out from home three times a week for 20-30 minutes. Here’s how I do it:

High Energy Days

On days when I feel energized, I crave a good, sweaty workout. My go-to workouts are from Nourish Move Love on YouTube. Some of my favorites:

I usually choose a workout that incorporates both strength and cardio to maximize my time. After a good session, I feel more energized and ready to tackle the rest of my day.

Low Energy Days

When my energy is low, I still try to do some gentle movement. Here are my go-tos:

On these days, I focus more on stretching and mobility. Even a short yoga session can make a big difference in how I feel physically and mentally.

Busy Days

On super busy days, I use Dean Turner’s free three-day workout plan. His workouts are adaptable and can be done at home with minimal equipment. His workout plans are created for the gym, but because he uses a lot of cable machines in his plans, they are easily adaptable to do at home with minimal equipment.

I have a set of resistance bands like these ones, and they can replace pretty much the entire gym. Dean recommends longer wait times between sets which works for me when I am busy because I can multitask. I can do a set here and there while cooking dinner or cleaning the house or doing just about anything. I made a simple spreadsheet of the workout plan with links to short, 1-minute videos on the Bodylastics YouTube channel so that I can refresh my memory if I forget how to do any of the moves.

Another option for busy days is to break up my workouts throughout the day. For example, I might do a set of squats while waiting for my coffee to brew or some push-ups when I notice my toddler busy playing solo. These mini-sessions add up and help me stay active even on the busiest days.

When traveling or on vacation, I bring my resistance bands and follow Dean’s plan. His workouts are simple enough to do in a hotel room or a small space, making them perfect for when I’m on the go.

Summary

Making time for exercise doesn’t have to be overwhelming. By prioritizing, scheduling, setting goals, and removing obstacles, you can fit fitness into your life. Remember, small actions add up over time.

For more tips on creating your best life, follow me on Pinterest and subscribe to my newsletter. I’d love to hear from you – share your favorite workouts or fitness tips in the comments below!

**Disclaimer: This post is for entertainment purposes only. This plan is just what works for me and my busy schedule. Please consult a doctor or certified trainer before starting a new fitness program.

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How to Find Time to Exercise with a Busy Schedule

1. Make It a Priority

2. Schedule It In

3. Set a Goal

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