No Time To Exercise? Here Are 15 Tips

I hear it time and time again — — “I don’t have time to exercise.” There’s always time, but trust me when I say this — — I understand that individuals are busier more now than ever. I especially realize that the older I become, the busier I get. Though this might be true, I know that the “I don’t have time” excuse is the grown-up version of “the dog ate my homework.”

Matter of fact, there’s a great quote floating around the internet: “Those who think they don’t have time for exercise will sooner or later have to find time for illness.” I love this because it’s true.

You’ve probably heard this many times, but it is just a matter of making it a priority and having the desire to make changes. With that being said, I want to provide you with the following 15 tips in hopes of helping you free up some time. Heck, you might even free up enough time that you can start exercising daily or take up a new hobby.

1. Get Off Social Media.

I’m going to start it off with the most significant time waster of all time — — being on social media. There is no need to spend any more than 20-minutes a day on Facebook — — zero! Well, unless your business thrives on social media or your company is Facebook. Otherwise, zero reasons why you should be on social media more than 20-minutes a day. I state 20-minutes based on a survey posted in an article at the beginning of the year. Individuals spend upwards of 20-minutes a day absent-mindedly surfing Facebook, Snapchat, Instagram, Twitter, etc. The sad part was that 20-minutes was on average which means that many spend more than 20-minutes a day on social media. There are so many other things you can do — — like getting in a 15–20 minute metabolic workout.

2. Make A Plan.

This. You need a plan before heading to the gym or working out at home. You can’t just show up and expect to get in and out of the gym without such a plan. If not, expect to be standing around for most of the time and there for well over an hour. There’s no reason why the average individual should be at the gym for over an hour.

3. Find Accountability.

Most of the time, you’re jumping onto the “Get Fit” train solo and without a program to help you reach your goals.

No friends + No Program + No Support = Disaster Waiting To Happen

Don’t be that person who falls out of a routine because of such. Find at least one friend who will work out with you every now and again. It helps change things up and incorporates a wee bit of camaraderie.

You can find a program anywhere at any cost. You have a few options:

  • Stop by your grocery store and pick up a 4 to 12-week strength training program from a magazine.
  • Download an app from your smartphone.
  • Do some “Googling” for a program.
  • Ask a friend who’s fit what they do.
  • Invest in an in-person or online personal trainer. You’ll get both the accountability and specific program you need.

PS, When you are short on time, aim for a full-body workout. It’ll be the best bang for the buck!

4. Get Up Just 15 Minutes Earlier.

If you get in over 7 hours of sleep every day, it is not going to hurt you to get up 15-minutes earlier for a quick workout on occasion.

5. Have A List + Know Your Way Around The Store.

I remember back in the day when I would go into a local grocery store and spend an hour during the least busiest time of the day. Wow! I quickly got tired of this. So, I made a list of the items I needed in order of where everything was located in the store. Boom! In and out in less than 30-minutes — — occasionally, 20-minutes. Otherwise, I would have been walking back and forth getting items I remembered later in the trip. Also, if you can’t find an item after a few minutes, just ask for help.

6. Say “NO!”

I used to be horrible about telling people I would help or do something with them all of the time. I’m a nice guy, and I like to help, period. But, there comes a time when you have to use this one word to provide time for yourself, and that word is “NO.” For many, it’s a hard word to tell someone. Just keep in mind, we are not talking about saying “no” all of the time, just on those days when you need to workout.

Remember this, self-care is not selfish.

7. Stick To the Basics.

If you have yet to master the basics, then there is no reason why you should be focusing on the more advanced fitness and nutrition tactics. Keep it stupid simple. So stupid simple that all you have to do is show up, do the work, and leave. Completing a simple task is higher ranked than not completing a task that is further advanced.

When it comes to fitness and 15-minutes of bodyweight movements, perform as many rounds as possible of 8 repetitions with the following exercises: squats, push-ups, chin-ups, walking lunges, planks, and a conditioning movement like mountain climbers or jump squats.

Can’t do one of the movements? Don’t overthink it, just take that exercise out, and get the workout done. Once again completing a simple task is better than overthinking a workout and then running out of time and not finishing it.

8. Be Decisive.

In other words, don’t think, just do. I’ve alluded to this in some of the above-written content. Be decisive. Don’t stand around asking what the other person wants to do next. This is also the importance of having a plan in place.

9. Record Your Shows.

If you have yet to workout and a workout is scheduled for the day, but your favorite television show is coming on, then record it, and watch it later. There’s no sense in missing a workout for a 1 to a 2-hour television show which ultimately delays your progress.

10. Plan Your Peaks.

Figure out when you are the most and least productive. Now, place a workout during your least productive time. There, problem fixed!

11. Set Out Your Stuff.

Get your gym bag and clothes ready the night before and set it out by the front door. This helps to ensure that all you have to do is grab your bag and go versus spending too much time stressed on what all you need for the gym. When you are stressed and rushing, you are bound to forget something as simple as your gym clothes or shoes.

12. Enjoy What You Do.

Nobody has time to do something they don’t want to do, but they have all the time in the world to do something they want to do. So, why not make exercise fun and do something you enjoy.

13. Set A Timer.

Grab a timer and set an estimated time for you to spend on each task you have to perform. This helps ensure that you don’t waste more time than needed on one or more tasks. You can do the same for a workout. Set a timer for however long you have. Do as much of the workout as you can in that duration. When that timer goes off whether you’ve completed your planned workout or not, you are DONE.

14. Take Responsibility For Yourself.

Listen. We all know we need to eat well and exercise just as we need to visit the doctor and have our check-ups. So, take responsibility and do it something now before you continue your habits and find out that years from now you are morbidly obese and have to do something about it because you’re going to die earlier than you should have.

15. Create The Right Environment.

For many, eating well and exercising right is limited based on their environmental setting. Figure out what you need to create the right environment. I know some who refuse to workout at home for a variety of reasons based on the setting. In this case, these individuals join a local commercial gym. I know some people who cannot workout at a gym and have turned their home (basement, particular room, outdoors) in the right environment for them to stay motivated.

Above all us, remember the following:

  • It is not just hard-work for you, but literally for everyone who works out.
  • Your entire journey will be up and down. It sucks to hear, but it is the truth. You’ll have great, good, okay, and even bad days. Just know that as long as you show up and put in the work in the kitchen and the gym you will obtain the results you deserve.

My advice for you is simple: You don’t have to be great to start, you just have to start.

Originally published at on August 15, 2017.

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