As a Personal Trainer, I really have heard an awful lot of excuses from clients as to why they can’t exercise. Ranging from the plausible “I'm too tired”, to the questionable “I can’t afford a fancy gym membership”, to the downright ridiculous “I can’t leave my dog alone” - yes that has really been used by a client as to why they can’t work out! But by far and away the one I hear most often is “I don’t have time” - which in some cases may appear to be true, but even in an extremely busy lifestyle it is still possible to find time for exercise.
Many people wrongly assume that in order to get a good workout you need to spend hours at the gym. This really isn’t the case, in actual fact if you’re working out for longer than an hour per session, chances are you’re not being as efficient as you could be with your time, it almost certainly means your rest periods are too long, which may mean it will take you longer to see results. It really is possible to get a great workout in just 20 minutes, provided you use that time wisely.
Over the past couple of years there has been a real shift towards HIIT (High Intensity Interval Training) - and with good reason. As long as you really are pushing at max effort in the work phase, then this type of training can be hugely beneficial and provide excellent results in a short amount of time. No matter how busy your schedule is, it is possible to find 20 minutes three times a week to perform a HIIT workout, and it can even be done at home. If you want to keep it really simple, HIIT can be done on equipment such as a cross trainer, bike, treadmill, or during an outdoor run. I recommend a warm up of around 3-4 minutes, followed by the intervals themselves.
For beginners a good starting point is 30 seconds work 30 seconds rest, which can progress into 20 seconds work 10 seconds rest as your stamina improves. As I previously mentioned, the work phase should quite literally be maximum effort and the rest phase should be a chance to recover before going again. Repeat this pattern for around 12-14 minutes before performing a 3-4 minute cool down and you’re done. You can also perform HIIT (sometimes also called Tabata, although the true Tabata principle is always 20 second on 10 seconds off) using body weight exercises such as mountain climbers, burpees, high knee running on the spot etc so if you prefer that (and have limited space) then try some of those. Adding just three 20 minute workouts is only one hour out of your whole week, within a month you should see a difference to your body and your fitness levels.
You can also incorporate exercise into your daily routine sometimes without realising it. If you commute on the Tube make sure you walk up every escalator rather than stand, or if you work in an office building take the stairs instead of the lift to your desk. If the bus is your preferred mode of transport walk to the next bus stop on your route and get off a stop early in the evening, these extra steps will soon add up over the course of a week. Rather than spend your lunch hour eating a sandwich at your desk browsing gossip or football websites, why not go for a walk? You’ll feel so much more productive in the afternoon having had a complete break and having moved your body.
If you are lucky enough to have a gym in your place of work, or very close by that offers a corporate rate then take full advantage of it during your lunch hour, get a workout in without disrupting your morning or evening routine. Many gyms specifically cater for a lunch hour’s crowd, offering 20 or 30 minute classes, giving you time to shower and change afterwards and still be back at your desk ready for the afternoon ahead. If that’s not possible you can still use natural breaks in the working day to move your body. Try 20 squats every time you boil the kettle for a tea break, or some adductor raises or lunges every time you’re refilling your bottle at the water cooler. Again, if you do this 3 or 4 times a day you’ll be amazed how many reps you’ll have got through by the end of the week.
If it’s family commitments that eat up your free time, then why not find an activity you can do as a family? Walking is an under-rated form of exercise, but it works all the major lower body muscles and burns fat and calories. Invest in a fitness tracker and aim for at least 10,000 steps every day, these could be with a pram or with your little ones joining in too - even several laps of the local park is enough to make a difference. Swimming, Football, Tennis and even Frisbee are all activities that can be enjoyed as a family in the evening or at a weekend, so you can still spend quality time together and be active at the same time.
Maybe your social life holds you back from working out more, why not change the dynamic of your meet ups? Instead of catching up in a bar, why not take a class together and grab a shake afterwards? You’ll bond whilst engaging in an activity together and have each other for support when things get tough. Classes like Boxing or Boot camp often have plenty of partner work so you’ll still get a chance to spend some time together. Or why not form a sports team with your friends? Football, netball, hockey, basketball - there are facilities for hire all over the country and even local leagues to join - what could be more fun than a kick about with your friends every week? The bonus is you’ll be working on your fitness at the same time. Or if the budget won’t stretch why not make a workout part of your next night in? YouTube has literally thousands of workout videos that are completely free - stick one on your laptop, clear some space in your living room and get sweaty with a friend - you could even cook a healthy dinner together afterwards for the ultimate fit night in!
It’s not that fit people have more time, it’s that they make the best use of the time they have. This may mean a little bit of scheduling, but being active needn’t be something that takes up hours of your time every week. Start to make small changes, followed by adding in 20 minute sessions, and once you start to feel fitter and healthier you’ll be even more motivated to do more. If you make fitness a part of your lifestyle you’ll soon wonder why you didn’t start making time for it before!
Lisa-Jane Holmes.
Wildcat Fitness UK @wildcatfit
