Swamped with work, family, and life responsibilities? Do you struggle with fitting workouts into your busy schedule yet feel anxious about missing exercise routines and meeting fitness goals? Wondering how to escape this cycle? Fitting in your workout sessions takes careful planning. Worry less and take action instead. Follow the steps outlined in this article, save time and get closer to meeting your fitness goals.
Select a time for a weekly planning session. Get your calendar out so you can locate pockets of time for each upcoming week. This won’t take long, 15 minutes tops! Choose the calendar you are most likely to look at daily to succeed: Google Calendar, Cell phone, Paper version, PDA, Spreadsheet, Other. Record all of your obligations for the week. Do you or someone in your family have a doctor or dentist appointment? Projects to complete? Deadlines to meet? Record it all.
Look at the pockets of time between scheduled appointments. This is where you’ll schedule your workout sessions. Highlight your open windows of time. How much time do you have? 10 minutes? 20 minutes? 30 minutes? An hour or more?
Customize your workouts to fit your schedule. Total body workouts and circuit training save time by providing cardiovascular work while you are on the weight room floor. You can do a total body workout in 30 to 40 minutes. Only have 20 minutes? Get in a metabolic/energy systems workout. Have a 10 minute slot available? You can get in some push ups, abs, pull ups, etc. Depending on your goals, you’ll want to get in three sessions of circuit training per week. These can be done at home or at a fitness club. You’ll need 30 to 40 minutes for each of these workouts.
Go ahead, find those time slots and fill them in. Add two to three metabolic training sessions if fat loss is part of your plan. 20 to 30 minutes is optimal here, including warm up and cool down. You can get away with less time if necessary, especially if you are able to do your metabolic work following circuits. Now check that you have three circuit training sessions and two metabolic circuits planned.
Stick with your plan for the week. Find an accountability partner if necessary. Keep your workout appointments with yourself. You can always tweak your plan for next week. Following through with your plan will give you a sense of accomplishment and motivation.
Repeat this process each week. By sticking with a planning day and creating a workout schedule each week, you are more likely to get your exercise in and get closer to your fitness goals. Grab the calendar that works for you and get started!
Author: Amy L. Lewis