If you want to work out, but your boss and family can’t give you the time for it, here are some ways you can squeeze productive workouts into your hectic schedule.
Exercise is something nobody can do without. If you have a demanding job and an equally demanding family that takes up your entire day, you have to work your way around them and find the time to make those muscles work.
Here are some suggestions on how you can do it.
1. Lunch Break
If you’re too busy at home attending to your family’s needs and spending full hours at work to keep your job, you can probably sneak into a gym during your lunch breaks and have a 30-minute workout.
Tip: Keep your exercise to the five basic compound movements; clean and press, squats, deadlifts, bench presses, and bent-over rows.
The idea is to give all the muscle groups a solid workout, and you’ll achieve this by going as compound as possible. These five exercises should give you a total body workout in 30 minutes.
Gyms are practically everywhere now-a-days and there is probably one very close to where you work. It’s very ideal to go to one nearby so you can walk to the place and save on warm-up time. You can get into your gear as soon as you reach the gym and start working out. If you use your time efficiently, you might even have time for a short shower.
2. 24-Hour Gym
If you need more time and lunch break workouts are giving you more stress by constantly trying to beat the clock, you can go to 24-hour gyms. These gyms are one of the coolest things in the fitness industry. No one has an excuse to avoid a healthy workout.
Even if your family is too demanding to give you time for a workout, everyone in the household will eventually sleep. And when they do, Super Dad can put on his tights and head down to the gym.
Tip: You can go on a full routine because you have unlimited time. You can start your sessions with some time on the treadmill and coast from one exercise to another.
3. Home Gym
If your wife doesn’t believe that you are going to the gym late at night and has placed you under house arrest, you can set up your gym at home. Setting up your gym is very easy.
You don’t need elaborate weightlifting equipment to give yourself a good workout. It would help if you had an adjustable workbench and a pair of adjustable dumbells with loose plates.
Tip: You can do full exercise routines, perform every movement with its dumbell version. Instead of bench presses, you can do dumbell presses or flyes. Instead of barbell squats, you can do dumbell lunges. It is advisable to use dumbells over barbells when working out alone so you won’t get jammed or pinned in a position you can’t get out of. Adjustable dumbells are better than fixed dumbells because you need to increase your lifts as you get stronger.
4. Office Gym
If your wife complains about the clanging and banging that should be happening on the bed and have thrown all your gym equipment out the window, save a dumbell set and take it to your office.
Tips: You can do a lot with just one dumbell. You may already know how you will do it with simple exercises like bicep curls and bent-over rows, but here is an idea of how you can do it for a leg exercise.
You can do lunges with one dumbell focusing on one leg at a time. Let’s start with your right leg.
- Hold the dumbell with your left hand.
- Kneel on one knee, the left knee.
- Use your right leg to push yourself back in an upright position.
You may need to hold onto the doorknob with your right hand for balance.
5. Weekend Warrior
If all of these things don’t work out, enroll your entire family in a gym where you can go on weekends. You can get a good and productive fitness plan working on a weekend-only basis. And, when everyone is already involved in the fitness plan, your family may give you more time for more frequent workouts.
No one has the right to deprive himself of exercise.
Socrates said; “No man has the right to be an amateur in physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
If you don’t have time, you have to make time.