How to Find Time for Exercise in Your Busy Schedule

With today’s busy lifestyle, figuring out how to find time for exercise in your busy schedule can be overwhelming. Whether you’re working a traditional 9-5 job, navigating nontraditional hours, or juggling the responsibilities of being a stay-at-home parent, it’s important to prioritize your health by incorporating regular exercise into your day. This blog will break down how to incorporate at least 30 minutes of cardio and 15 minutes of strength training into your routine, no matter how hectic your schedule may be.

Maximizing your morning routine can be a powerful strategy for fitting exercise into a busy schedule. In The 5 AM Club, Robin Sharma emphasizes the benefits of rising early to focus on personal growth, including physical fitness. Starting your day with a structured routine not only ensures time for exercise but also sets a positive tone for the rest of the day. However, if you’re not naturally an early riser, there are still plenty of other ways to find time for exercise throughout your day. Let’s explore some options that work for different schedules.

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For Traditional 9-5 Workers

A typical 9-5 job can leave you feeling drained by the end of the day, but by prioritizing exercise, you can boost your energy and improve your overall well-being.

1. Morning Workouts: Following The 5 AM Club model, start your day with a 30-minute cardio workout, such as running, cycling, or brisk walking, followed by 15 minutes of strength training. This not only jump-starts your metabolism but also frees up your evening for relaxation or family time.
2. Split Sessions for Flexibility: When time is tight, splitting your workout sessions into two sessions is perfectly fine. Consider doing 30 minutes of cardio during one break and 15 minutes of strength training at another time of the day. This approach ensures you still get a full workout without needing a large time block.
3. Lunchtime Boost: Similar to the split sessions above, utilizing your lunch could be an option for maximizing your day and fitting in your exercise routine. Take 30 minutes to walk briskly or use a treadmill if available, then spend 15 minutes doing bodyweight exercises like squats, lunges, or push-ups during another break or after you return home.
4. Evening Workouts: For those who prefer exercising after work, try doing 30 minutes of cardio immediately after getting home, followed by 15 minutes of strength training. The key is to schedule it before you wind down for the evening, so it doesn’t get pushed aside.

For Nontraditional Work Hours (Early, Night Shifts, and Sporadic Hours)

If your work hours are irregular or shift-based, finding time to exercise can be even more difficult. However, prioritizing short, focused sessions can help you stay on track.

1. Pre- or Post-Shift Routine: Before or after your shift, aim to fit in your cardio routine and strength training session. HIIT (High-Intensity Interval Training) is a great option for cardio, as it delivers maximum results in less time. You can follow this with strength exercises like push-ups, squats, and planks.
2. Split Sessions for Flexibility: When time is tight, split your workout into two sessions: 30 minutes of cardio during one break and 15 minutes of strength training at another time of the day. Or you could split this up and do cardio pre-shift and weight training post shift. This approach ensures you still get a full workout without needing a large time block. As long as you are fitting the exercise in daily, you will see results and become stronger.
3. Maximize Your Off-Days: On days off or during lighter work shifts, you can dedicate a bit more time to your routine. You may consider doing 30 minutes of cardio with 30 minutes of strength training on those days, focusing on different muscle groups. By sticking to a consistent schedule, you’ll keep your body in rhythm, even with a fluctuating workweek.

For Stay-at-Home Parents With Kids at Home

As a stay-at-home parent, managing your household while trying to stay active can be challenging, but it’s not impossible. Finding 45 minutes to focus on yourself each day can have significant benefits for your physical and mental health.

1. Utilize Nap or Quiet Time: Take advantage of your child’s nap or quiet time to fit in a workout. This was a big game-changer for me personally. Even when my little one grew out of his nap, we still went up at the same time daily to have “Quiet Time.” My kids have grown so used to it they still do it now at almost 4 and 7 years old. This time will allow you to fit in that workout, recharge, and gear up for the witching hour (if ya know, ya know).
2. Workout With Your Kids: Involve your children in physical activity. Go for a walk, jog with the stroller, or turn on a fun dance video. You can also do bodyweight exercises like squats and planks with your little ones nearby, making fitness a family affair.
3. Create a Routine: Optimize your day by building a structured routine around your child’s schedule. Set a specific time for your 30-minute cardio and 15-minute strength workout so it becomes a consistent part of your day, just like any other important task.

Remember, by prioritizing your health, you’re also setting a powerful example for your children, showing them the importance of staying active. The habits they see you practice now will influence the healthy routines they develop as they grow into adulthood. Leading by example not only benefits your own well-being but helps instill lifelong wellness habits in the next generation.

Resources for Optimizing Your Routine

• The 5 AM Club by Robin Sharma: This book can help you build a powerful morning routine, making it easier to prioritize exercise before your day gets busy.
• Fitness Apps: Apps like Home Workout and Nike Training Club offer quick workouts that can easily fit into a 45-minute session.
• YouTube Channels: I personally use Kaleigh Cohen Strength and Kaleigh Cohen Cycling which provides a variety of cardio and strength routines, perfect for quick home workouts.
• HIIT Routines: Apps like Freeletics and Seven provide high-intensity cardio workouts that fit into a short window of time, making them ideal for busy schedules.

By committing to at least 30 minutes of cardio and 15 minutes of strength training, you can make a big difference in your fitness level—no matter how full your calendar is. With a little creativity and discipline, staying active becomes manageable and beneficial, even in the busiest of lifestyles.

Directions for Use: Find Time for Exercise in Your Busy Schedule

Staying active and incorporating exercise into your routine, no matter how busy you are, is crucial for long-term health. According to the American Heart Association and other fitness guidelines, adults should aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week, which breaks down to about 30 minutes of cardio five days a week. Additionally, it’s recommended to engage in strength training exercises at least two days a week, focusing on all major muscle groups to build lean muscle and maintain overall strength.

Recent studies have shown that regular exercise, particularly combining cardio with strength training, not only helps improve physical fitness but also contributes to increased longevity. Strength training, in particular, has been linked to reducing the risk of chronic diseases and promoting healthy aging. Building and maintaining muscle mass as you age is crucial for preserving mobility, reducing injury risk, and supporting metabolic health.

By following these guidelines—incorporating 30 minutes of cardio with 15 minutes of strength training into your routine—you can meet these recommendations and enjoy the added benefit of potentially increasing your lifespan. Consistency is key. No matter how hectic your schedule, prioritizing regular exercise will help you stay strong, improve your health, and enhance your overall well-being for the long term. Involve your partner, family, or friends in your fitness journey—having an accountability partner can make a world of difference for everyone. Sharing the experience strengthens motivation and creates a supportive environment for all.

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“Your health is your most valuable possession. Take care of it, nurture it, and make informed choices for a well-rounded life.”

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