Have You Ever Blown Off a Workout?
Have you ever blown off a workout because you just had way too much to do? Or skipped the gym because you simply couldn’t afford to devote the time required to get there? Sure you could get up earlier or stay up later but you’re already exhausted and there are just so many hours in a day, right?
Today I’ll share some secrets for busy people like you to get your exercise in without getting up earlier, staying up later or blowing off something else to devote an hour at the gym. And I’ve got a special free resource for you that will help you get fit in less time than you ever thought possible.
When you’re balancing a busy schedule (and most of us are) it can be tempting to skip exercising. If you’ve found yourself saying “ain’t nobody got time for dat” you’re not alone. It can seem impossible to fit it all in. But you don’t have to sacrifice your health just because you’re busy.
One way to fit exercise into your busy schedule is to combine it with other things you’re already doing. With a little creativity you’d be surprised how much you can fit in.
- Stand on one leg while brushing your teeth to improve your balance and engage your core muscles.
- Do Air Squats while waiting for the microwave or the toaster. Air squats are an excellent way to build up your quad, hamstring and calf muscles. They are also perfect for working your glutes.
- Practice cafe raises while you’re waiting in-line. Since most people fidget in line you’ll look perfectly normally.
- Go for a walk. While you’re walking you can make phone calls, listen to a book or podcast or dictate notes to your phone. You could even shoot part of your next video 🙂
Workout on Your Way to Work
Tip two is to workout while you’re on your way to work. If you can, switch your regular mode of transportation to biking, walking and jogging. In congested areas you might even get to work faster…and think of all the money you’ll save on gas, and subway tokens!
Even if you have a commute that’s too far to bike, walk or jog you might be able to find a park and ride close by and do the last leg on….your legs!
Think about it….you get to exercise just before work so you’ll be energized, focused and ready to go. And….you get to exercise again after work to get rid of the stress and tension of the day! It’s a win – win!
Get Fit Fast
No doubt you’ve heard of HIIT or High Intense Interval Training. If not, the basic idea is to exercise full out with short rest periods. Traditional HIIT classes like boot camps are fantastic but they can be intimidating, expensive and time consuming.
However, there is a classic style of HITT that’s simple, something you can do at home and can be completed in as little as 8 minutes. It’s called Tabata and it was developed by Japanese Professor Dr. Izumi Tabata in the late 1990s to train Olympic Athletes.
Dr. Tabata discovered that when you go full out for 20 seconds, rest for 10 seconds and then repeat that process 7 more times for a total of 8 minutes the cardiovascular benefits are equal to those you would get after 60 minutes of normal cardiovascular exercise. (AMAZING….you just got the same benefits and saved 52 minutes).
The reason it’s so effective is that all that intense exertion kicks your body’s repair cycle into hyperdrive. Which means you burn more fat and calories in the 24 hours after a Tabata workout than you do after a steady-pace run, walk or cycle.
The whole key is to go as hard as you can for 20 seconds.
Here’s an example of typical Tabata workout:
- Warm up for 2 minutes then…
- Do as many Squat Jumps as you can for 20 seconds then rest for 10 seconds
- Then as many High Knees as you can in 20 seconds rest for 10
- Next as many Squat Jumps as you can in 20 (rest for 10)
- Finally as many High Knees as fast as you can for 20 (rest for 10)
- Do the entire series again, cool down for two minutes and you’re done..
This whole routine is only 8 minutes long but you’ll feel exhausted and you’ll have got in a great workout!
So those are just a few ideas for fitting exercise into a busy schedule. Have you had success fitting exercise into your busy schedule? Leave a comment, I’d love to hear what’s working for you.
You know every week I like to give you a free resource you can use to keep you moving forward in your health and wellness journey. This week I’ve put together a really special resource I think you’re going to love.It’s FIT FAST a Beginner’s Guide to Tabata.
In the guide you’ll learn more about the science behind Tabata and why it works, you’ll get 4 weeks worth of Tabata routines and additional resources like my favorite Tabata timer and more!
I’ve got your copy all set and waiting for you just go to SteveStearns365.com/Tabata to download your FREE copy today and get Fit FAST!
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