How To Make Time For Workouts

Finding time for fitness can feel like an impossible challenge, especially when you’re balancing work, family, and countless other responsibilities. For busy moms and professionals, carving out time for yourself to work out is crucial for your health, energy levels, and overall well-being. This blog post will go into all of the ways that you can find time for your workouts and nutrition strategy, and boost your health, without losing hours every day. So without further ado, let’s dive into “How To Make Time For Workouts.”

Why Is It Important to Make Time for Fitness?

Regular exercise offers a myriad of benefits, particularly for those juggling hectic schedules. It helps:

• Boost energy levels and reduce fatigue
• Improve mood and reduce stress
• Maintain a healthy weight
• Enhance overall health, reducing the risk of chronic diseases
• Improve focus, productivity, and mental clarity

So, obviously, this is something we really want to prioritize. The benefits are just too numerous. But getting it done is another challenge entirely. I can also personally attest that when you make decisions in your household to be healthier and commit to a healthier lifestyle, it positively impacts everyone in your family.

As just one example; my daughter is only two and my son isn’t even a year old yet, and they both love “workout time”. My son tries to play with my weights, and my daughter joins me for many workouts, and always asks for more!

Then there’s the fact that you just feel better when you commit to prioritizing your health. You’ll feel more patience for struggles throughout the day, and you’ll feel like a champion because you crushed your workout!

So let’s look at how to make time for workouts and nutrition effectively.

1. Plan Your Workouts Ahead of Time

One of the most effective ways to ensure you make time for exercise is to plan it just like you would any other important meeting or task. Here’s how to do it:

• Schedule your workouts: Use a planner or digital calendar to block out specific times for your workouts each week. Treat these appointments as non-negotiable commitments.
• Identify the best time for you: Whether it’s early in the morning before the family wakes up, during your lunch break, or after the kids are in bed, find a time that fits your routine and energy levels.
• Set realistic goals: Start with short, manageable workouts, like 20-30 minutes, and build from there. Consistency is more important than duration.

Book with a personal trainer (I know a great one if you want to email me at lizzie@fitlifehabit.com…. 😉) and explain your time crunch and your goals. They can help you create a custom program that will work for your goals in the time allotted and you can schedule them like they’re important meetings.

After all, why do people prioritize other people’s lives and businesses more than their own? Workouts are important meetings for your muscles, and bosses don’t cancel! 💪

2. Incorporate Fitness Into Your Daily Routine

If you’re struggling to find a dedicated time slot, look for opportunities to incorporate physical activity into your existing schedule:

• Morning stretches: Begin your day with 10-15 minutes of stretching or yoga. It helps wake up your muscles and gets your blood flowing, setting a positive tone for the day.
• Active commuting: If possible, walk or bike to work. If you drive, park farther away to get in extra steps. If you use public transportation, get off a stop earlier to add some walking to your day.
• Desk exercises: During work, take short breaks to do desk exercises like calf raises, seated leg lifts, or stretches. These small movements add up and keep your muscles active.
• Play with your kids: Turn playtime into exercise time. Activities like playing tag, dancing, or riding bikes together provide a great workout while creating family bonding time.

There are also options for ten-minute workouts that will be something to get you started when you have limited time. You can check those out here: https://youtube.com/playlist?list=PL23lIifCrkR0fQBN-lPNvhh0OHgItm3iK&si=q_qWu1uDphaxOaZv

3. Prioritize Short, Effective Workouts

As a busy mom or professional, you may not have an hour to spend at the gym, but that doesn’t mean you can’t achieve great results. Here are some efficient workout options:

• HIIT (High-Intensity Interval Training): These workouts alternate between short bursts of intense exercise and recovery periods. HIIT can be done in as little as 15-30 minutes, making it perfect for busy schedules while effectively burning calories and building strength.
• Strength training circuits: Circuit workouts, where you move from one exercise to the next without rest, are time-efficient and great for building muscle. You can do bodyweight exercises like squats, lunges, push-ups, and planks at home without any equipment.
• Yoga or Pilates sessions: These practices focus on strength, flexibility, and mindfulness. A quick 20-minute session can help you destress and stay active.
• 10-minute mini sessions: If you can’t commit to a longer session, break your workouts into 10-minute segments throughout the day. A few short bursts of activity can be just as effective as one longer session.

You can find a wide variety of these anywhere you look, the internet has provided many resources for everyone now. But if you’re looking for one place to get the most effective workouts for all levels with different amounts of time: you should check out my channel: Fit Life Habit and pick from any number of workouts created just for you.

4. Find Accountability and Support

Staying motivated can be challenging when life is busy. Finding support and accountability can make a huge difference:

• Join a fitness community: Online fitness groups, local classes, or gym memberships can provide a sense of community and motivation. Group fitness sessions often create a fun, supportive environment.
• Workout with a friend: Partnering with a friend or colleague keeps you accountable and makes working out a social activity. You’re less likely to skip a session when someone else is counting on you.
• Use fitness apps and trackers: Apps like MyFitnessPal, FitOn, or Nike Training Club offer a range of quick workouts and allow you to track your progress. Seeing your progress over time can be highly motivating.
• Hire a personal trainer: A trainer can create a customized plan that fits your schedule and goals, ensuring you get the most out of your limited time.

Having a personal trainer and a group of friends and other fitness lovers (or addicts as some call us 😂) can help keep you accountable and boost your mood. Plus, then you have a circle of friends who can enjoy discussing the latest killer workout you survived.

Just kidding, my workouts are easy! ….Or are they? 😈

You can join one such community by joining the Private Fit Life Facebook Group and gaining some digital friends to help keep you accountable. Or, even better, you can come to a group class and make some friends in person while you do a crazy workout! Check out my group classes and jump into one! https://fitlifehabit.com/services/

5. Make the Most of Your Time with At-Home Workouts

Eliminate the need to commute to a gym by setting up a small workout space at home:

• Invest in basic equipment: A set of dumbbells, resistance bands, or a yoga mat are all you need to start. Bodyweight exercises are also incredibly effective for strength training. You can also have fun with TRX Suspension Training workouts. It’s a little bit of an investment, but a TRX Suspension Training System is a complete gym in one little bag. You can do some of those workouts here: https://youtube.com/playlist?list=PL23lIifCrkR3If41u_awoYppalp1v_2Em&si=jQFfpuPwdo9O5Nid
• Use online workout classes: Platforms like YouTube, Beachbody, or Peloton offer a wide range of classes you can do at home, from yoga to strength training to HIIT.
• Make it a family affair: Include your kids in your workouts. Not only does it set a great example, but it also makes exercise fun and engaging. Besides, kids love being a part of something. And what better way to start instilling healthy habits into your kids’ lives?

6. Practice Self-Compassion and Flexibility

It’s important to stay adaptable and kind to yourself, especially when managing a busy lifestyle:

• Accept that life happens: There will be days when you miss a workout, and that’s okay. Focus on getting back on track the next day instead of feeling guilty.
• Listen to your body: On days when you’re tired or overwhelmed, opt for a lighter workout like stretching, yoga, or a walk. Moving your body is still progress, even if it’s not intense.
• Celebrate small wins: Every workout you complete, every step you take, and every healthy choice you make is a step towards your goals. Celebrate those victories, no matter how small they seem.

It’s easy to feel like a failure when something doesn’t go right or you miss a workout, but that doesn’t mean you failed. We all have tough days, and building a new habit is hard. Give yourself grace, and show up the next time. It takes time to build a healthy lifestyle. It can also help to have a backup plan for when things don’t work out on the tough days.

7. Optimize Your Nutrition for Better Energy and Performance

Fueling your body properly can enhance your energy levels and make it easier to stick to your fitness routine: Pick a healthy lifestyle and stick with it. Whether it’s paleo, keto, Mediterranean, or something else, stick with it.

I highly recommend using the crowding out method and intermittent fasting when you’re just starting out. It really helps you with easing into the lifestyle and strengthens the habit earlier. Just prioritize getting good nutrients into your body, and eat good quality food. The diet doesn’t matter nearly as much when you’re just starting out. I know that may raise some eyebrows, but I’ll get into that whole topic in another blog post.

For now, just pick something good and stick with it. Something you can commit to. Again, I recommend the crowding out method with intermittent fasting. Other things you can do for optimizing your time and your progress towards your goals is:

• Meal prep in advance: Set aside time once a week to prepare meals and snacks that support your fitness goals. Preparing ahead makes it easier to eat healthy, even on your busiest days.
• Stay hydrated: Drinking plenty of water throughout the day helps you maintain energy levels and improve performance during workouts.
• Focus on balanced nutrition: Incorporate lean proteins, whole grains, fruits, vegetables, and healthy fats into your meals to fuel your body effectively.

Conclusion: Making Fitness a Sustainable Part of Your Busy Life

Finding time for workouts as a busy mom or professional might seem challenging, but with the right strategies, it’s entirely achievable. The key is to prioritize fitness, find efficient workouts that fit your schedule, and build a support system to keep you accountable. Remember, consistency and small daily efforts add up over time, creating lasting, positive habits that transform your health and well-being.

Embrace the process, celebrate your progress, and remember—you’re building a stronger, healthier version of yourself with every step you take.