Create Your Own Busy Schedule Workout for "Those Days"
Finding time to exercise and get in shape is not always easy, particularly for people with a busy schedule. On the positive side, you don’t need a lot of time or equipment to get an effective workout in. While the exercises outlined below should certainly not be considered a complete program, it is one that you can perform almost anywhere and at any time. Can't get out of your office for a workout? Try closing your door and going through a few of the exercises below. The same goes if you're stuck in a hotel room, or just can't get out of the house. Even a quiet space in a local park will suffice. Let this become your busy schedule workout. Take these and modify them to suit your time and space. You can always add more sets, weight, or repetition if the exercises seem too easy. Don't let a perceived lack of time shut down your fitness program and throw you off track in pursuit of your goals.
Start With the Obvious
Pushups, squats and jumps are probably the oldest known exercises. They're effective. They don't require equipment or a lot of space. And you can do them almost anywhere you find yourself. Start with the tried and true basics and improvise from there. There are lots of creative ways to make the exercises below work for your goals and your schedule.
- Pushups – For those of you in great shape, look to perform 100 pushups, taking breaks as needed. If a single pushup is a challenge, try using stairs for support, placing your hands on the stairs, or do them on your knees. Do whatever you need to do to get in 10-20 repetitions in each workout.
- Bodyweight squats – This basic move requires you to go into a squat and back up from a standing position. Keep your thighs parallel to the floor and do as many repetitions as possible. If you are struggling, use the doorframe for support.
- Jump squats – Similar to the bodyweight squat, this exercise requires you to jump from the squat position, making sure that you land softly. This is a tough exercise, but a good one.
- Lunges – Take a large forward step and lower yourself until your trailing knee lightly touches the ground. This is a great stretching exercise that helps with balance.
- Jump lunges – From the basic lunge, jump and switch legs while in the air. Drop and repeat.
- Jump – Jumping is an incredibly effective exercise. Start by hopping on one foot before jumping on both, after which you begin to alternate feet. Using a jump rope, doing the long jump, and other jumping exercises are all good for building bone strength and helping improve the nervous system.
- Stairs – If you work or live in a high-rise building, try taking the stairs instead of the elevator, at least for a few floors. Those who are fit and active might try running up and down the stairs.
- Leg raises – Lie flat on the floor and raise your legs a few inches from the ground, holding them aloft for as long as you can. If you want it to be easier, raise your legs higher. If you still need help, bend your knees. For the fitter people out there, try hanging from a bar or a tree limb and raise your legs to meet your hands.
A Busy Schedule Workout Can Work For You
Don't convince yourself that there is "just no time" for you to work out. Using your body for resistance is an easy way to get a great workout. You don’t need any equipment and it requires very little space to perform these exercises. Simply sticking with the leg raises, bodyweight squats, and pushups on a daily basis will get most people in shape. When you think you don’t have the time to exercise, try a few of the options above and see how easy it is to get a workout into your day regardless of where you are.
RX Fitness Equipment Is Here to Help
If you're trying to figure out how to stay fit on an impossible schedule and you'd like to discuss it with a professional, RX Fitness works with hundreds of coaches, personal trainers, and nutritionists. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.