~Updated for 2019
My biggest obstacle each and every time I try to fit in a work out is TIME. I just do not have time to complete my work out. I will do it when I get home. I will do it after the kids are in bed. I will do it tomorrow! These are the sentiments running through my mind throughout the day.
I just procrastinated the entire day away and I missed my work out. This was a pretty normal course of events for me each day. I would say I just do not have the time to get it done and lie to myself telling me that I just was too busy. That could not be farther from the truth. Saying I had no time for a workout was just a self-fulfilling prophecy.
Here are five tips that keep me from getting on the excuse train. That way you do not tell yourself you have no time for a workout!
Tip #1: If you cannot find 30 minutes time in a row, break it up!
This tip works when you are just trying to get into the swing of things again. I have an office job and find it is hard to squeeze in a workout. So to combat that I break my workout into 3 10 minute bursts.
For example, when I wake up I do 100 jumping jacks, 50 sit-ups, 50 mountain climbers, until I hit the 10 minute mark. If I am lucky I can get another 10 minutes in right away!
That way I start my day two-thirds of the way there! If you cannot get 20 minutes in, just do 10. Then do 10 minutes mid-morning, such as a brisk walk. Finish at your mid-afternoon slump with a final 10 minutes to wake back up! I usually will do another round of jumping jacks, add knee highs, and do some dancing to end on a high note.
This may sound crazy, but it works. It starts your day right and sets the tone in a positive way. Remember this is just a starting point. A way to get your workout journey started. Once you have mastered doing a bit of exercise every day in the morning you can build on it. I actually get up 30 minutes earlier now and go for a run or walk each day. It is not much, but it gets the job done!
Tip #2: Forget Equipment
Rather than spend money for a gym or even equipment at home, I would recommend starting with the use of body weight. There are a ton of exercises that can be completed at home for free. They are quick, they require no commitment to make and will not break your bank.
You can find free videos on how to do these exercises on websites like Health or Self and you can of course find them on YouTube. Rather than queuing up a video while you workout, check out how the exercise is done if you do not know how before you try it. Watch it a few times, then replicate it. Once you are comfortable you can add it to your daily list.
Examples of exercises that use your body weight:
- Planks
- lunges (forward, reverse)
- squats (side, regular, jump, plie)
- sit-ups / crunches (standing, side, forward)
- push-ups
- mountain climbers
- bur-pees
- jumping jacks
- bridge
- leg raises
- skater hops
- high knees
This makes it easier to complete your mini workout wherever you are quickly. You can complete this in your bed room, your living room or even at the office!
Tips #3: Make it First thing!
This is the biggest tip I can give you. Do your workout before you do anything else. The longer you wait, the more likely you are to make excuses and push-off completing your workout. If you get started first thing, think of how great you will feel. I always feel better about myself when I get started with a workout in the morning. It makes me feel like I started the day out right and gives it a positive lift.
Tip #4: Make it Short, intense, and sweet
If time really is the issue, but you want a tough workout, check out these 20 minute workouts which are perfect to do right when you get out of bed.
Tip #5: Walk (or Bike) as much as you can
Truthfully, if you do not incorporate any of these exercises above, I would say at least do this! Add as many steps are you can get in a day. I invested in a FitBit tracker (but you can get an inexpensive one to track).
I started out trying to get 10,000 steps a day and then I worked my way up. How do I get these steps in? Simple things add up.
- I get up and walk when I need to talk to someone at the office.
- I take the long way.
- I added a small 10 minute walk after I eat my lunch to keep my energy up.
- If I am eating out and the weather is nice I walk to pick it up or eat at the restaurant.
- I take the stairs.
- I use the bathroom farthest from me on another floor.
- I make sure to take a five-minute walk at least once an hour and stretch.
- I installed a standing desk and I stand as much as I can during the day, walking as I can while working.
I find that by the end of my work day I have about 10,000 steps in! Then I make sure to walk as much as I can at home. Sometimes I do laps around the house with the kids and they think it is a game. ? If the weather is nice, we will walk to the park.
On the weekend, I run all my errands together so I get a ton of steps in. We go to Costco, Target, Trader Joe’s and walk the aisles. We take a family walk (weather permitting) into town to get our coffee rather than driving.
If we have minor errands that can be handled by a small business in town rather than getting in the car, we walk in to town. For example, do we need a gallon of Milk? Walk to town to get it, rather than getting in the car.
If you are needing to do more in a short amount of time, my advise is to BIKE. You can run a fair number of errands with a bike and a trailer / basket.
These simple changes that can become a part of your routine will help you slowly change and improve. Once they become a part of your daily routine without a second thought, you can add more in. The trick is to not make huge changes at once. Let a series of small changes improve your health and your life.
Please remember, if you are starting your first workout you need to consult your physician!!
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