Hi Warriors! Now that the new year is underway in earnest schedule-wise (back at work and school), I want to address managing workout time. Not having enough time is probably the most cited reason for dropping an exercise routine. And while the axiom of, “you make time for what is important to you,” holds, it doesn’t help solve the actual real world problem.
When most clients tell me they don’t have enough time, what they really mean is that they feel overextended. Between jobs and kids and activities and errands and just trying to keep all the plates of life spinning, it is easy to feel like there isn’t enough time. Even more so when the exercise adage of more is more kicks in. If 20 minutes is good, 40 is better. Why are you even bothering if you can’t do a full hour?
Hopefully you picked up on my sarcasm. Because the idea that a workout needs to be a certain amount of time is Exercise Culture BS. And that’s the point of this article. No, I can’t figure out how to get you more time in a day (short of colonizing Mars, which has a 24 hour 39 minute day). And I can’t find you more money to hire a housekeeper or sitter (to get bitten by THAT radioactive spider). But I can help you figure out how to optimize a 30, 20, or even 10 minute workout!
Obviously, the specifics of what to do will depend on your goals and the availability of equipment and facilities. But the idea here is that you want to make the choice of NOT moving your body more difficult. Even if 10 minutes is all you can spare, you can still do something. And every something is a win.
So, first things first: prime the system. What do I mean by that? Basically, you have to set yourself up with what you might need. If you know you can spare a few minutes on your lunch break, then make sure you are packing sneakers (if you can’t already wear them to work) and maybe some resistance bands. If you can get up 30 minutes before the kiddos, set out your clothes and gear the night before. Your mileage will vary but take a minute or two and decide what you might need/want for a short workout.
Tip 2: Think beyond the workout itself. Part of the time crunch of exercise is the added stuff that goes with it. Driving to the gym, changing clothes, showering, and the like. To optimize a 10 or 20 minute session, take some time to jot down a few things you can do anywhere and that don’t require a full change of clothing (or a lot of sweating). Walks around the block or up and down stairs, some simple yoga sequences, and resistance band strength exercises are great ideas. Anything that allows you to jump in to movement without hassle will work.
Tip 3: Schedule it. It sounds weird to schedule a 10 minute workout, but trust me. If you know you are planning 15 minutes for a quick Fitness Blender workout in between morning errands and lunch, you’ll be much more likely to do it. The whole point of fitting in a quick workout is to actually do it, rather than to keep putting it off and now it’s 8:30pm and you are too tired.
Tip 4: Change your mindset. The last thing most of us want is to add another item to our lengthy daily to do lists. But you need to remind yourself, this is not something you HAVE to do. This is something you GET to do. You get to take a break during a hectic day. You get to be outside in the fresh air for a few minutes. You get to re-energize by moving your body.
Tip 5: Focus on the Mental and Emotional Health benefits. Ten minutes of movement is still 10 more than if you did nothing and it is valuable for your Physical Health. But taking 10 or 20 minute exercise breaks is just as valuable for your Mental and Emotional Health. Think about it. What do you most want to do during a stressful day? Usually take a walk and clear your head. Remind yourself you get to do that (see what I did there?).
Tip 6: Focus on the habit. It is important to realize that every time you say yes to movement, even if it is a shorter 10 or 20 minute bout, you are helping to create a habit. You are telling yourself that the choice to fit exercise in is important. And over time, this can and will snowball. Instead of finding 10 minutes, you’ll look for 20. Or you’ll search out new things you can add to your repertoire. The point is, it’s like compound interest. Put a penny in today and it doesn’t seem like much, but over time it will grow exponentially.
Do you have a trick or hack that helps you get in a short workout? Tell us in the comments!
