How to Fit in a Workout with a Busy Schedule

For busybodies who want to work on their body


By Maddy Bond


We talk all the time about keeping up with your workouts and staying healthy. But finding the time to do so can be tough, especially with an already hectic schedule. Of course, an early bird workout or a late night sweat sesh are always options, but it’s hard to muster up the motivation when your diary is already full. Here are a few tips to help you squeeze in a workout, as well as some pointers on how to keep your metabolism burning more calories throughout the day.

Quick breaks

Whether you’re in the office or at your home desk, you won’t be burning many calories just by sitting, so try to take a quick 10 minute break every hour. You could take a walk around the office building or neighbourhood, do a quick set of push ups, or a plank — essentially, just get your body moving for a bit.

Not only will these short 10 minute bursts give your mind a little refresher and keep productivity levels high, but they will also boost your metabolism to burn a few extra calories and you help reach your fitness goals.

Standing desks

If your job involves working on a computer all day, why not try using a standing desk? By keeping you on your feet, your metabolism will burn more throughout the day, and they have also been shown to improve performance levels at work. Not everyone has the luxury of a standing desk though, so if you’re at home, it could be as simple as putting your laptop on the counter top instead of the couch. At work, speak to your manager and request standing desks to help improve morale and health for yourself and your coworkers.

Physio balls

It seems Dwight from The Office was right! Using a physio ball (or stability ball) instead of a chair will engage your core while you work. Working these stability muscles is key for improving your posture and preventing back pain. By engaging them more throughout the day, not only will you be tightening your core and building up a six pack, but you’ll also be stimulating your metabolism much more than you would with a standard chair.

20 minute workouts

Is 20 minutes enough time for a decent workout? Absolutely. Try setting a timer for 10 minutes and heading out on a run. When the timer stops, turn around and run back to where you started.

Even a short burst of exercise like this will help you reach your goals. You could even squeeze a quick core workout into 20 minutes; just a couple of sets of planks, crunches and mountain climbers will get your heart pumping and help tighten that tummy.

We’re certain you can find 20 minutes in your busy day for a short workout. Whether it’s before starting work in the morning, on your lunch break, or after logging off for the day, try to squeeze in a session involving four exercises. The first should focus on cardio, followed by three that incorporate the whole body. For example, you could try doing three sets of a circuit including burpees, push ups, squats, and pull ups. Choose a rep count that works best for you and keep a short rest time in between each set. Who says you can’t work up a sweat while maintaining a busy schedule?

Maddy has worked in the health and fitness industry for 5 years. She has a bachelors in Exercise Science and has recently received her Masters in Exercise Physiology. She has worked with a wide demographic of clients as a Personal Trainer and loves helping people reach their goals and continue to grow.  She is an outdoor enthusiast and dedicates her workouts to rock climbing, hiking and whatever new experiences may come her way.

Main Photo Credit: Andrey_Popov/; Second Photo Credit: siam.pukkato/; Third Photo Credit: Jacob Lund/

May 3, 2021

Nice :)