“I just don’t have time to workout!” How many of us have said that before? I sure know that I’m guilty of saying it and I’m pretty sure many others have too. Ever wonder how people could spend 2+ hours in the gym without a care in the world? No kids to run home to or pick up from school, no dinners to make, no emails to reply to and no assignments with end-of-day deadlines to provide. Sounds like heaven, but realistically we all have some form of responsibilities that has to be taken care of and our priorities differ for everyone.
The good thing about fitness is that you don’t have to spend hours in the gym to get a complete workout… really, you don’t! You don’t have to run on the treadmill for an hour to have an effective cardio session and you don’t have to lift heavy, heavy weights to build muscle. There are so many options in fitness and it doesn’t require hours that you don’t have to get your workout in the day. It just takes a effective exercises that gets your body and heart-rate moving… period.
Let’s start off with cardio… at least 30 min of cardio… that’s it! Find an activity that gets your heart-rate up… and then back down… then back up again… and finally back down to where you started. This could be a jog around the neighborhood or park, a group-fitness class like Zumba or just plain old jumping jacks and/or jump rope for 30 min. Aim for 3 days a week (Let’s say Monday, Wednesday & Friday) where you can just focus on your heart rate and then you can get back to your daily routine of responsibilities.
Next is weight training. So many exercises you can do in just 30 min and you don’t have to target one body part at a time (like who has time for that?!?). Grab some dumbbells or a medicine ball and combine 2 exercises in one. For example, you can do a Squat and Overhead Press or Lunge and Bicep Curl just to give you some ideas. Check out my video below of other ideas of exercises you can do that hits both upper body and lower body at the same time. Aim for 2 days a week (Tuesday & Thursday) to start off with and complete each exercises with 3 sets of 15 reps. Find a weight that you can hold during each movement and challenges you well. Increase the weight as you become stronger.
By implementing just 30 min out of your busy day to get your workout in, you will see the changes over time so don’t give up! Remember, a little bit goes a long way.