You are busy! I get it.
I can be too, but there are definitely people way busier than me in life.
Between work, family, sleep and all the other things life requires, time is super valuable!
But your health is also super valuable. I mean… if you don’t have your health, what do you have really?
This is why I want you to try as hard as you can to make (or find) some time to fit in just the minimum amount of exercise to keep you healthy!
For general health, it’s recommended to train a minimum of 3x a week for 30-60 minutes.
Time audit
Fill out this time audit below (write it out on a separate piece of paper or put it in the notes section in your phone).
Work: ____ weekly hours
Sleep: ____ weekly hours
Commute time: ____ weekly hours
Errands/chores: ____ weekly hours
Family time: ____ weekly hours
Add up the numbers. That is your total weekly hours.
Use this equation:
168 hours-(your weekly hours) = weekly hours you have for exercise!!
Fingers crossed that its at least an hour or two!🤞
Outline taken from here.
Plug-and-Chug schedule
Based on your time audit and identified weekly hours available for exercise (could be only an hour or two, that’s fine!), use this schedule as a template for incorporating exercise into your routine.
You may want to detail out your daily routine for M-Su as each day could potentially be different and leave space for exercise. Your least busy days would be best to try to squeeze in exercise.
Morning workout schedule template:
Morning Routine (6:00 AM – 9:00 AM)
- 6:00 AM – Wake Up
- 6:15 AM – Exercise Session (30-60 minutes)
- 7:15 AM – Shower and Get Ready
- 8 AM – Prepare for Work/School/Get Kids Ready (if applicable)
- 8:30 AM – Leave for Work/School
- 9 AM – Arrive to Work/School
*with this routine, it’s recommended to do a lot of preparation the night before. Make sure you have a prepared on the go breakfast, lunches packed, etc.*
Lunch Break (12:00 PM – 1:00 PM)
- 12:00 PM – Eat Lunch
- 1:00 PM – Return to Work
Evening Routine (5:00 PM – 10:00 PM)
- 5:00 PM – Leave Work/Pick Up/Drop Off Kids (if applicable)
- 7:00 PM – Dinner/Family/Personal Time
- 8:30 PM – Wind Down (Read, Relax)
- 9:30 PM – Bedtime
Mid day workout schedule template:
Morning Routine (6:00 AM – 9:00 AM)
- 6:30AM – Wake Up
- 7:00 AM – Shower and Get Ready
- 8 AM – Prepare for Work/School/Get Kids Ready (if applicable)
- 8:30 AM – Leave for Work/School
- 9 AM – Arrive to Work/School
Lunch Break (12:00 PM – 1:00 PM)
- 12:00 PM – Exercise Session (30-45 minutes)
- 1:00 PM – Return to Work – Eat Lunch at Desk
*with this routine, it’s recommended to do preparation the night before. Make sure you have a lunch packed you can easily heat up and eat at your desk, etc.*
Evening Routine (5:00 PM – 10:00 PM)
- 5:00 PM – Leave Work/Pick Up/Drop Off Kids (if applicable)
- 7:00 PM – Dinner/Family/Personal Time
- 8:30 PM – Wind Down (Read, Relax)
- 9:30 PM – Bedtime
Evening workout schedule template:
Morning Routine (6:00 AM – 9:00 AM)
- 6:30AM – Wake Up
- 7:00 AM – Shower and Get Ready
- 8 AM – Prepare for Work/School/Get Kids Ready (if applicable)
- 8:30 AM – Leave for Work/School
- 9 AM – Arrive to Work/School
Lunch Break (12:00 PM – 1:00 PM)
- 12:00 PM – Eat Lunch
- 1:00 PM – Return to Work
Evening Routine (5:00 PM – 10:00 PM)
- 5:00 PM – Leave Work/Pick Up/Drop Off Kids (if applicable)
- 6:00 PM – Exercise Session (30-60 minutes)
- 7:30 PM – Dinner/Family/Personal Time
- 9:30 PM – Wind Down (Read, Relax)
- 10 PM – Bedtime
Additional tips for success
- Consistency: You should be finding time to fit exercise in your schedule as regularly as possible to build a routine (same days, same times weekly etc.)
- Flexibility: Be prepared to adjust your schedule if unexpected events occur (and it will, trust me). A back up plan never hurt anybody!
- Efficiency: When you’re on a time crunch, choose time-efficient exercises such as HIIT workouts or circuit training to maximize results in limited time
- Accountability: Find a workout buddy or a trainer to stay motivated and accountable
- Rest and Recovery: Allow time for adequate rest and recovery between exercise sessions to prevent burnout and injury. You should wait 48-72 hours between training the same muscle groups
- Workout at Home: If you truly only have 30 mins 3x a week, make sure you have equipment to workout at home so that you don’t have to waste time commuting back and forth to a gym. A pair of adjustable dumbbells and some resistance bands are recommended but at the very minimum you could put together a bodyweight only workout at home if your budget is tight.
Conclusion
These templates/tips are obviously very generalized. You’ll have to edit them to fit your work schedule and personal life.
You may need to wake up earlier than 6 am or go to bed later than 930/10 in order to fit in 30 minutes of exercise.
There is a difference between physically not having 30 minutes 3x a week to exercise because it would effect your mental wellbeing and just not wanting to make the effort or wanting to prioritize trying to move your schedule around to fit it in.
Make sure you know the difference!
If you don’t want to go through the effort of doing the time audit and then having to make your workouts yourself as well after…
I have 2 spots open for 1:1 coaching for the month of April.
Apply here and I’ll do all the hard work for you!
Until next time,
Coach Emily
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