Many of us would like to exercise, but we simply don’t think we have enough time. But how do we define exercise? According to physicians at the Cleveland Clinic, this means different things to different people. If you think that exercise is one hour a day, five days a week, and you are working 40–60 hours per week with family and social plans in between, then you don’t have time to do this sort of exercise. But if you change your mindset to consider that exercise is simply a deliberate attempt at moving around more vigorously than usual, then no matter how busy you are, you definitely have time to exercise. At Fhitting Room, we strive to ensure you always have a perfect work out ready to go, either Live! or On Demand. Here are some ways to get you moving when you don’t have time to exercise:
Wake Up 30 minutes Earlier
Lay your workout clothes next to your bed (or sleep in them!), set your alarm, make a mental commitment to use that extra time to exercise and then, as Nike says, Just Do It. Either head outside for a quick jog or stay inside and try our perfect 8-minute workout. Either option will wake you up and energize you for the day ahead and is a great way to get that metabolism working.
When the Coffee is Brewing
You always have a couple minutes to pair some pushups with some squats. Do 10 pushups followed by 10 squats. Repeat this as many times as possible while the kettle is boiling for your morning cup of coffee. If you want to mix it up, try one these workouts instead. Keep track of how many rounds you can do this for and aim to increase this each morning.
Commuting to Work
Walking, running or cycling to work would be perfect, but not everyone is able to do that. Whether you’re driving or catching public transport, now is a good time to do some ab work. Don’t worry, you don’t have to bust out some sit ups on the floor of the subway. While you’re sitting, simply brace your abs as hard as you can for 10 seconds. You can make this quite tough with a very strong muscle contraction. Do this 5–10 times.
Lunchtime is the perfect time for structured exercise. If there is a gym nearby, then this is the perfect time to go. You will feel refreshed and more focused after exercise, so you will work better in the afternoon. Due to the increases in productivity and happiness, many companies are now offering wellness programs. Having a FHITpro run a group exercise session (via Zoom!) at lunch time will improve morale and productivity for you and your colleagues.
While Dinner is Cooking
Similar to your morning coffee, most meals take around 15–30 minutes to cook. If you plan your meal so that it simply sits in the oven, or bubbles on the stove, then you can do some activity instead of watching the pot boil. During this time, you can do some high intensity intervals such as Air Squats, Burpees, Plank, or if you have a Kettlebell, try Swings or a Snatches. Choose two or three intense movements and alternate them. A good format is 30 seconds of work followed by 30 seconds of rest. Repeat this 10–15 times. Once you’re done, dinner will be ready! As you can see, it is very simple to include exercise in your day, even if you are very busy. Pick one or two of these ideas and give them a go. You do need a lot of time to exercise, you just have to be creative about it.
Fhitting Room LIVE! is the first digital HIIT platform. Our signature programming combines high intensity intervals, strength training, varied exercises and functional movements for an effective total body workout. You can count on Fhitting Room to deliver the energy of a killer group workout experience with the personal attention of a one-on-one training session. We’re here to help you feel less stressed, more productive, safe and strong. Come find your perfect FHIT.