How to Fit 30 Minutes of Exercise into a Busy Day

Leann Fray

Leann Fray, CPFT, ACSM/AFAA

I have a very crazy life – 2 kids, owner of a business, wife, much like the rest of you. I struggle every day to find balance with it all. Many people think because I work in a gym, working out is easy. Let me tell you, it’s NOT! There are people to train, classes to teach, calls to be made, towels to be washed…..always a reason to put myself on the backburner. Even if you have a crazy-busy day-to-day schedule like I do, you can still find ways to fit exercise into your day.

Every small thing adds up, so try to sneak in little things to get more exercise…park your car a bit further away, take the stairs instead of the elevator.  These short bouts of energy can do a lot more for you than you think. You can even break up your exercise routine into smaller chunks on days that you are excessively busy. EVERY LITTLE THING ADDS UP!

Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular exercise routine. Here are a few ways to sneak exercise in on days when you’re short on time:

  • When you take the dog out for its daily walk, add an extra 10 minutes.
  • If you are on a conference call, or stuck on hold, do 25 squats/25 lunges. A 150 LB woman can burn 80-90 calories in a 10 minute bout.
  • Before or after dinner, go outside and play tag or shoot hoops with the kids. Combine family time AND fitness!
  • Stuck in a hotel overnight and no workout facility? Try pushups, dips (on coffee table or bathtub), planks, walking lunges back and forth, wall sits, squats and crunches. 10-20 reps each. If you have enough time, go through the circuit twice.

Squeeze more exercise into your busy life – when you stop making excuses, you’ll start getting RESULTS!


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