Want to work out, but don’t have much time? Read this!
Working out and time management are sometimes rather hard to combine. Do you recognize the situation in which you are so busy, you feel like you don’t have any time left to work out? Well, so do I and it’s really annoying to deal with. It makes you feel bad about yourself and you feel like you are not in charge of your own spare time. Well, not for long, let’s change this around!
Table of Contents
What’ the problem?
The problem here isn’t not having enough time in the day. The problem is within yourself, firstly it is about how you put too much pressure on yourself to do a big work out and secondly, it comes from your priorities being different than your goals.
Let me explain this.
The pressure you put on yourself to do a big and long workout is causing you to not work out at all at the end of the day. That’s because you might feel like you need a lot of time to do the workout and that you don’t have an hour or two to go and do a good workout. In this way, you end up not working out at all.
Which in place causes you to feel bad about yourself, because you didn’t work out. And this is only the beginning of the downward spiral around you wanting to work out.
Well, I found out that this is the WRONG mindset…
Secondly, your priorities aren’t being matched to your goals. You would love to work out, but you don’t make it your priority. Instead you feel like you can just chill the whole evening on your couch after a long day of work, because you’re tired.
Even after a long day of work, when you’re feeling tired, it is better to work out.
- Your energy levels will go up.
- You will feel like you did something good for yourself and your body, which makes your mental health better.
- By moving your body, your muscles, joints, blood circulation, and breathing stay in good condition. Which makes you more resilient against sickness, a flu/cold, and against stress.
- Regular exercise contributes to living longer and healthier by reducing the risk of cardiovascular disease, obesity, diabetes, and COPD. This is caused by your blood flow going up, which makes your oxygen content higher in your blood.
- Working out improves your sleep patterns. You will sleep deeper, which will make you feel energized when you wake up in the morning.
- Working out will build your brain. By the higher levels of oxygen in your brain it will help the processes.
- Working out will improve your skin. By sweating, you will release toxins from your body, and your cells will receive more minerals and nutrients because of your higher blood flow.
How to improve your working out schedule?
The change I’m about to share really helped me a lot. I had been struggling with finding the right time to work out; however it never fully worked for me. Until I found this way, which completely shifted my mindset.
I always thought I needed to work out for 1-2 hours a day, but this didn’t work for me. I almost never found these hours, so I skipped them most of the time. And then I’d feel bad about myself, I would find myself in a downward spiral.
This was up until I lowered the pressure of doing big workouts and taking excessive amounts of time for them. I started working out every day which made me feel better than ever.
Now I just take 20 minutes a day (sometimes 30), I figured it’s better to take a little bit of time every day than not at all. Now I work out even more compared to 3 times a week 1 hour that I could have done.
I take 30 minutes after work each day to do some pilates, go for a run, or do some cardio exercises. You can just do this at home, so you’ll also be saving money. I follow Move with Nicole and she makes the best pilates workout videos you’ll need.
Our tips to get you off the couch
- Take more time to consider the above-mentioned benefits of sports. Especially in busy periods you need sports to recharge yourself and feel fitter.
- Set a Schedule
Tip: Set a specific time each day for your workout and treat it like an important meeting that you can’t skip.
My Way: I know how easy it is to tell yourself you’ll “get to it later,” but when you put it on your calendar, it makes it real. I personally like setting my workout time as an appointment in my day. It’s like a commitment that I wouldn’t miss. - Don’t sit down when you get home from work.
Stay standing and reward yourself later on in the evening for working out by watching your favorite show.
My way: If I decide to sit down, I will end up not working out, so stay standing. - Prepare in the Morning
Tip: Lay out your workout clothes and gear in the morning so there’s no excuse when the time comes. Take your sports bag with you after work so that you can drive straight to the gym afterwards. This way you don’t give yourself the chance to flop down on the couch at home. Do you still want to go home first? That’s possible! Then put on your sports outfit straight away at home, because this will motivate the hell out of you.
My Way: Having everything ready to go means you can just slip into your workout clothes right when you get home. It’s all about making things easier. When I lay out my clothes, it’s like I’m telling myself I’m already halfway there. - Start Small
Tip: Begin with short workouts, like 15-20 minutes, to make it easier to commit after a long day.
My Way: If you’re feeling drained after work, start with something that doesn’t feel like a huge commitment. For me, starting small makes it feel doable. I can always extend it once I’m in the zone, but if I stick to a small goal, it’s less intimidating. - Use Social Support
Tip: Find a workout buddy or join a fitness class to hold yourself accountable.
My Way: Having someone else involved can make a huge difference. Even if it’s just sending a text to a friend to check in, it adds that little extra pressure. I’ve found that when someone else is expecting me to show up, I’m far less likely to cancel - Make a plan.
By exercising on fixed days and times, you will automatically get into a fixed (and easy to maintain) rhythm. You will see that exercising will become a habit and you will be less inclined to plan other appointments around it.
My way: I do it every day for 20-30 minutes on a rotating schedule (arms/abs – legs/abs – full body) - Create a Post-Workout Reward
Tip: Reward yourself with something you enjoy after completing your workout, like a relaxing shower or your favorite snack.
My Way: Having a treat to look forward to makes working out feel more like a reward than a chore. I personally love knowing that I get to relax afterward, so I always tie something I enjoy (like a cup of tea or a Netflix episode) to my workout. - Track Your Progress
Tip: Use an app or fitness tracker to log your workouts and celebrate your achievements.
My Way: I love seeing the numbers add up. Tracking progress helps me stay motivated, especially on days when I’m feeling tired. I’ve found that looking back and seeing how far I’ve come helps me push through when I just want to quit. - Make it Fun
Tip: Choose activities you actually enjoy, whether it’s dancing, cycling, or even a sport.
My Way: If you’re not having fun, it’s hard to stay motivated. I’ve learned that mixing it up with something I love (like an outdoor run or a quick dance party) makes it feel less like work and more like play. - Focus on How You’ll Feel After
Tip: Visualize the energy and mood boost you’ll get after your workout to help push through the slump.
My Way: I always remind myself that I’ll feel way better after the workout is done. It’s not about forcing yourself through it—it’s about knowing how good you’ll feel when it’s over. I focus on that feeling of accomplishment. - Create a Workout Playlist
Tip: Build a playlist with your favorite high-energy songs to help get you in the zone.
My Way: Music is my secret weapon. I’ve got a playlist full of upbeat tracks, and as soon as I hit play, my energy goes up. It’s like flipping a switch from “I don’t feel like it” to “Let’s do this!” - Mix Up Your Routine
Tip: Try different workouts each week to keep things fresh and exciting.
My Way: I get bored easily, so I switch things up often. One day it’s a yoga session, and the next it’s a HIIT workout. It keeps things interesting, and I look forward to the variety. Plus, your body adapts faster when you mix things up.
The key to staying off the couch is finding a system that works for you and makes the process feel rewarding, not just another task. If you can make working out something you look forward to, rather than a burden, it’s easier to stick with it.
When it feels like there’s no time to work out, the trick is to shift your mindset and make fitness a priority, even if it’s just for 20 minutes a day. By taking the pressure off yourself to do long workouts and focusing on consistency, you can easily incorporate exercise into your routine. Whether it’s preparing in advance, starting small, or using a reward system, these tips can help you break the cycle of skipping workouts and transform your fitness habits. Remember, it’s not about finding time—it’s about making time and making it a fun, rewarding part of your day!
With love,
CECA
C’est ca ~ That’s it
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