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We all know how important regular exercise is for our health and well-being. And yet a whopping 80% of Americans don't get the recommended amount of physical activity—which, for adults, is at least 150 minutes of moderate physical activity or at least 75 minutes of high-intensity aerobic physical activity per week, according to the U.S. Department of Health and Human Services (HHS).
For most of us, "I don't have enough time" sits at the top of the list of excuses to skip a workout. Yes, it takes some effort to carve out time for exercise when you are constantly juggling with work, household chores and other commitments—but it's not impossible. Here, three leading personal trainers share their top tips on how to squeeze in time for a sweat sesh, even when your schedule is jam-packed:
Make yourself the first priority of the day. Meaning, you should aim to do everything in your power to get up early and take care of your fitness goals before you get caught up in the daily grind, says Corey Calliet, celebrity trainer and body transformation specialist. "An easy way to do this is to set your alarm for 30 minutes earlier to get your workout in," suggests Autumn Calabrese, Beachbody Super Trainer and creator of the 80-Day Obsession workout plan. Besides helping you stick to your fitness routine, exercising early in the morning is also a great way to boost your metabolism. "Research shows working out first thing in the morning, on a nearly empty stomach, can jump-start your metabolism and help break down stored fats," tells Amoila Cesar, celebrity trainer, NBA private strength coach and creator of the fitness program, 6 Weeks of The Work. "If for some reason I'm unable to workout first thing in the morning, I take a quick break during the day, about 15 to 20-minutes long, to do a HIIT workout with whatever I have around me," adds Calliet.
Sneak in little workouts into your daily routine. "Move often throughout the day and make every movement count," says Calliet. For instance, take the stairs instead of the elevator. And "don't park your car in that tempting spot right in front of the building. Instead, park it further away so you get to walk more," suggests Calliet. In addition, "if you live less than five miles away from where you work, try running or biking to work," tells Cesar. If you've young kids, a great way to stay fit is to sweat while your kids are sweating. "Run circles around the hockey rink or do down-and-back from the ballet studio," suggests Cesar. "I also like to move my body while watching TV—think jumping jacks, push-ups, crunches, lunges, squats and burpees," says Calabrese. In addition, "if you have a dog, you can try taking it on a longer walk or go for a post-dinner stroll with a friend or family member," she suggests.
Pencil it on your calendar. "Treat each work out as an appointment—set a reminder on your phone or put a Post-it on the refrigerator. Do whatever you need to do to remind yourself that you can’t forget this important task," tells Cesar. "Schedule your workouts like you would schedule a meeting with your boss," suggests Calabrese. "You wouldn’t cancel a meeting with your boss to do something else. Similarly, once the alarm goes off, quickly wrap up whatever you are doing and get ready for workout," she adds.
Keep your workout clothes within reach. "Pack your gym bag and leave it in the car, that way no matter where you go it’s always with you," says Cesar. Another trick is to "change into your workout clothes before you leave work so that you are ready to break a sweat as soon as you get home," tells Calabrese.
Fuel your body for lasting energy. "A big part of maintaining motivation to stick to your fitness routine is to ensure that you’re fueling your body with nutritious foods that keep you energized and focused on your goals," says Calliet. So load up on whole foods, eat plenty of seasonal fruits and veggies and carry healthy snacks in your bag that you can enjoy on-the-go. Calliet recommends a trail mix with almonds. "It's my go-to for plant-based protein," he says. "Having a healthy snack at hand helps me keep up with whatever my day throws my way and still have the energy I need to get a powerful workout in," tells the fitness expert.
Master your mindset. "Staying motivated can be challenging at times, this is why it's crucial to be disciplined if you want to remain consistent," says Calabrese. "Remember that it's not a sprint, it’s a marathon. We need less intensity and more consistency. Having motivation is just the cherry on top," she adds. One way to stay motivated is to think of working out as something fun. "Never think of it as something you have to do but instead as something you want to do. That simple switch made the biggest difference for me," tells Cesar. "Having a great playlist or a workout buddy to be accountable to or picking a fun outfit that you are excited to wear can also help—but ultimately it all boils down to having discipline," says Calabrese.
Strategize for shorter, better workouts. It takes about 25 minutes to stimulate your anabolic and metabolic systems—the two systems that help build muscle and burn fat. So, it's totally possible to get a great workout in a short amount of time, tells Cesar. "Try HIIT workouts as they offer more fat loss benefits than any other workout," notes the Beachbody trainer. "Studies indicate that people who perform interval workout exercises for as little as 20 minutes—including push-ups, burpees, squats and lunges—can burn up to an average of 15 calories per minute. That's nearly twice as many as during long runs," he points out. "Another handy tip to get the most out of your workout in a short amount of time is to make sure you’re getting the most out of every set by pushing yourself to do those extra two or three reps beyond the burn, without sacrificing the form," says Calliet. Also, always choose free weights over machines, suggests Cesar. "Research shows that free weights have quicker strength gains than training on machines. This is because you recruit more muscle groups and more fibers, while resistance machines tend to work only specific isolated muscles," he adds.
Get enough shut-eye. Frequently skimping on sleep results in low energy levels and fatigue, making it less likely for you to hit the gym. Additionally, "lack of sleep can also hinder your workout performance and the number of calories you burn," tells Cesar. "Sleep drives a hormonal shift that promotes the body's recovery, allowing your muscle tissues to regenerate," he notes. "Without adequate rest symptoms of over-training, including plateaus, set in," adds the celebrity trainer. Bottom line: Aim for seven to nine hours of quality sleep every night.
Keep your fitness goal in mind. "Start by asking yourself what is your primary motivation behind working out," says Cesar. Is it because the doctor pointed out something alarming in your medical report? Or, are you simply trying to shed the extra pounds you have gained lately? Or maybe you want to gain muscle? "It's important to frequently remind yourself of your main objective or the end goal as it will help you stay focused when unexpected situations, like back-to-back meetings or a social engagement, make you want to consider ditching the gym," he notes.
Other than that, it's also important to learn to make the mind-muscle connection in order to get the most out of every movement, says Calliet. "This means contracting the working muscle throughout the exercise, focusing on proper technique and making sure that you’re not cheating yourself by taking shortcuts on the range or overcompensating—relying on other muscle groups to make the movement easier," he explains. For other quick tips on how to make your workout more effective, click here.
