Written By: Danielle Rosario

In today's fast-paced world, finding time to exercise can be a challenge. Whether you feel overwhelmed by work, family commitments, or other responsibilities, sometimes the last thing you feel like doing is exercising. 

And as the weather gets colder, I just want to get comfy on my couch and watch a feel-good comedy. Staying warm and cozy under the blanket sounds better than working out, right?

But regular physical activity is crucial for your health and well-being. It boosts energy, reduces stress, and improves your overall quality of life.

So, how can you fit workouts into your busy schedule? How can you stay motivated when you're tired and pressed for time?

We’ll discuss practical strategies that will guide you on how to exercise when busy and tired. Yes, it is possible to find pockets of time to exercise even with a chaotic lifestyle.   

Whether you're trying to figure out how to find time to work out with a full-time job or muster up the energy with little ones running around at home, sometimes exercising can feel like swimming upstream. 

In this article, you’ll learn how to balance fitness with all of your other commitments. Find out how to stay active and healthy despite the busyness of life. 

Understanding the Importance of Fitness Amidst a Hectic Lifestyle

In the hustle and bustle of life, fitness often takes a backseat. However, exercise isn’t just about maintaining a healthy weight or building muscles. It plays a vital role in enhancing your overall health. 

Exercise boosts your mood, improves sleep quality, and reduces the risk of chronic diseases. It’s also a great way to manage your stress levels—for many people working out has become an outlet for relieving stress. 

Regular workouts can even alleviate symptoms of depression and anxiety through the release of endorphins. 

With all the benefits of fitness, saying you’re too busy to work out, is like saying you don’t have time to take care of your health. By prioritizing fitness, you're investing in your long-term health and happiness. 

Identifying Time Slots for Exercise in Your Daily Routine

We didn’t say it was easy to make time for working out, but that is doable and possible. Finding time to exercise can be quite a challenge when you're juggling multiple responsibilities. 

But, with some planning, you can designate pockets of time for workouts. Start by examining your daily routine and look for potential time slots.

Perhaps you can wake up 30 minutes earlier for a quick morning workout. Or, use your lunch break for a brisk walk. Even a 15-minute high-intensity workout before dinner can make a difference. Any amount of time is better than no workout at all. 

Make Your Workout a Social Activity

Still having trouble identifying open times to exercise? Well, get a bit creative. What if you incorporated physical activity into your social life? Kill two birds with one stone. 

If you have fitness goals you’re trying to achieve, meeting your friends for those happy hour cocktails won’t help you make any progress. What if you rallied a buddy to meet you on the pickleball court once a week? Or go for a post-work run? 

Hiking is one of my favorite things to do—I get to be in nature while moving my body. I enjoy my solo hikes, but I also love adventuring on a new hike with a friend. It’s a great way to catch up and get some physical activity in at the same time. 

Whether it’s a favorite activity or exploring something new, grab a friend and get moving!

Quick and Effective Workouts for Busy Individuals

When time is limited, the focus should be on maximizing the effectiveness of your workouts. High-intensity interval training, more commonly referred to as HIIT, is a great option. It involves short bursts of intense exercise followed by brief recovery periods. 

Make the Most of Short Workouts

On the days you don’t manage to make it to your boxing class or spend an hour in the gym, aim to squeeze in a quick workout. 

Whether it’s 5-10 minutes of core work or 20 minutes of upper body strength training—do what you can. Who can’t spare 5 minutes for some plank work and sit-ups? 

Incorporating Physical Activity into Your Daily Routine

We talked about incorporating physical activity into your social life, but it’s even easier to include it in your day-to-day routine. 

There are several exercises you can do from anywhere—no equipment required! Choose a few of the following exercises to create a quick workout combo:

• Bodyweight exercises like push-ups, squats, and lunges

• Jumping jacks or burpees for a quick cardio boost

• Planks or crunches for core strengthening

• Yoga poses for flexibility and relaxation

It doesn’t matter if it’s 5, 10, or 15 minutes—these bodyweight exercises are effective. 

There are many ways to be physically active—you just have to think outside of the box. 

If you’re a parent who wants to spend more time with your kids every evening, choose a fun activity that requires you to move your body. 

Or if your house is a disaster, put your vacuum to work (you’d be surprised by how much vacuuming elevates your heart rate.) Whatever it is you decide to do, just focus on keeping your body in motion. 

Utilizing Technology and Resources to Stay on Track

In today's digital age, technology can be a great ally in your fitness journey. There are numerous resources available that can help you stay on track with your workouts.

Fitness Apps and Online Workouts

Fitness apps and online workouts offer a variety of exercise routines to suit different fitness levels and preferences. Whether you're into yoga, HIIT, or strength training, there's an app or online class for you. 

Our x2o Studio app allows you to browse the schedule, reserve a class, track your progress, and celebrate your progress along the way!

Fitness Trackers

Honestly, if you’re not using a fitness tracker, you’re missing out. Whether you want to track your steps, monitor your heart rate, or see how many calories you burned, you can easily do so while wearing a device on your wrist. Amongst the most popular fitness trackers are Apple Watches, Fitbits, and Garmins.

My Apple Watch helps me consistently hit my movement goals each day. When I close all 3 activity rings, it means I’ve hit my standing goal, calories-burned goal, and workout goal. My Apple Watch even gives me “Time to stand!” notifications if I’ve been sitting for too long. 

Fitness devices make staying on track with your fitness goals so much easier. 

Virtual Trainers

Many people use virtual trainers or online coaches to help guide them on their fitness journey. Whether it’s target-specific workouts or customized meal plans, the expertise of an online trainer can make a huge difference. 

There’s nothing like another human being, regardless of where they are in the world, to keep you committed to your workouts. And hey, if you happen to be in Los Gatos, California, come explore our Elite personal training at x2o Studio.

From automatic reminders and built-in timers to YouTube videos and new fitness apps, technology is a game changer when it comes to fitness. 

Overcoming Common Excuses

Finding time to work out isn’t the only challenge in fitness consistency. Sometimes finding the motivation to work out is even harder. It’s easy to come up with excuses to not work out—and there’s often a fine line between an excuse and reality. 

But have you ever heard the saying, “If you really want to do something you'll find a way. If you don't, you'll find an excuse.”? It’s the truth—which means it’s time to start changing your mindset and start telling yourself you want to work out.

How to Exercise When Busy and Tired

One strategy to stay motivated is to focus on the benefits of exercise. Remember, regular physical activity can improve your mood and boost your energy levels. So although it may seem counterintuitive to be active when you’re too tired, you’ll feel better post-workout. 

If you still need a boost to get that workout in, try adding a pre-workout powder to your water. This supplement can improve your endurance and focus and also increase your energy and strength. 

How to Find Time to Workout with a Full-time Job

While having a full-time job might be a good reason for being tired, it’s not an acceptable excuse to be slacking on your workouts.=

Here are a few solutions to working out with a 9–5:

• Set your alarm an hour earlier to tackle your workout before heading to work

• Take a walk during your lunch break

• Find a colleague and hit the gym together after work

• Explore HIIT for an efficient workout in 30 minutes or less

• Do mini-workouts throughout the day—10-minute sessions add up quickly!

For more tips on staying motivated and consistent and keeping fit as the seasons change, check out our article from last month. 

Embracing a Flexible and Adaptable Approach to Fitness

Maintaining a regular workout routine with a busy schedule is not impossible—even if it feels that way. It requires flexibility and an openness to adapting when life calls you to do so. 

The goal isn’t perfection, but consistency. You may not attend 3 fitness classes every week, or accomplish an hour-long workout. It’s about making the most of your time and being consistent with daily physical activity.

Are you up for the challenge? With the right strategies and mindset, you can achieve your fitness goals, no matter how busy your schedule. Get ready to commit to your health and well-being and join us on the XFormer!