7 Tips to Help You Find Time to Workout with a Busy Schedule

7 Tips to Help You Find Time to Workout with a Busy Schedule

we know life can get hectic, and finding time to work out can seem impossible. As a parent myself—married with 6-year-old twins and a 10-month-old daughter—I totally understand what you’re going through. But regular exercise is crucial for both your physical and mental health, especially with kids lol, and it can fit into any schedule if you know how. Here are some practical tips to help you squeeze in a workout even when life is at its busiest.

1. Analyze Your Daily Schedule

Start by mapping out your entire week. Keep a time diary for one week to see what you do every hour or minute of the day. You might find you have more free time than you realized, allowing you to fit in a 20-minute home workout each day.

• Meal prep: Save time spent in the kitchen by preparing meals in advance.
• Teach the kids: Get them involved in household chores like making their own lunches and cleaning up. My twins love helping out, and it teaches them important skills.
• Limit screen time: Swap some TV or social media time for an evening walk. Sometimes I take my 10-month-old for a walk in the stroller while the twins ride their bikes.

If you still can’t fit in regular physical activity after analyzing your schedule, the following tips might help.

2. Take Advantage of Technology

Save time by using fitness apps and online programs to work out at home or at the office. There are plenty of apps and YouTube videos offering short workouts with detailed instructions and video demonstrations. This makes it easy to squeeze in exercise throughout the day whenever you have a few minutes. I often use these apps during nap time or after the kids go to bed.

3. Set an Alarm Every Hour

For those with office jobs or desk work at home, set an hourly alarm to remind you to stand up and do a short burst of exercise. Try 20 squats, 10 push-ups, a minute of jumping jacks, or a walk around the office. This not only increases your physical activity but also boosts blood flow and oxygen, making you more productive and refreshed. I specifically leave 10-15 minutes between appointments and use this trick when I’m working from home and need a quick energy boost.

4. Make Exercise Part of Your Routine

Schedule specific times in your daily routine for physical activity, like taking a short walk during your lunch break or after dinner. By making it a regular part of your day, exercise won’t feel like an extra task but rather a natural part of your routine. The more you prioritize it, the easier it becomes to fit in daily. For example, I do a quick workout on vacation before the kids wake up.

5. Mix It Up

Variety keeps exercise interesting and prevents boredom. Switch up your workouts by trying different activities such as running, biking, or strength training. This not only keeps things fun but also ensures a more balanced workout and reduces the risk of injuries from overusing certain muscle groups. My twins love joining me for outdoor activities like family hikes or bike rides and I’ll also do a bodyweight workout on Saturdays at home with them.

6. Make Exercise Fun!

Find activities you genuinely enjoy to make exercise feel less like a chore. Try walking to a beautiful sunrise or sunset spot, taking up a fun sport like rock climbing, surfing, or dancing, or joining a team sport. Create a schedule with various enjoyable activities throughout the week, such as sunrise walks, morning bike rides, and weekend hikes. My family enjoys activities like playing soccer in the yard or exploring new parks together.

7. Plan Ahead on Sundays (do this every Sunday and watch how much easier it is)

Take a look at your schedule each Sunday and plan your workouts for the week. Block out time in your calendar just like you would for a meeting or appointment. This way, you’re more likely to stick to it. If you find it challenging to fit in workouts, consider adding a personal training session or two in to help with convenience and accountability. A trainer can help you maximize your workout time and keep you accountable, ensuring you get at least one or two solid workouts each week despite your busy schedule.

Incorporating physical activity into a busy lifestyle isn’t always easy, but it’s definitely possible with some planning and dedication. Personally, my workouts are my top priority because they make me a less anxious person and a better, more patient parent. Remember, even just 10 minutes here and there adds up over time. Keep mixing things up to make working out enjoyable rather than another chore. With these tips, staying fit won’t seem quite as impossible after all! As someone who juggles a busy schedule with three kids, I can assure you that with a bit of creativity and commitment, you can make it work too.

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Stay strong,

Tim.