Key Takeaways
- Treat your workout time as a non-negotiable appointment by scheduling it into your calendar, just like any important task.
- Turn daily tasks, like carrying groceries or climbing stairs, into intentional movement moments to stay active without needing extra time.
- Build a home gym progressively - begin with essentials like a mat and dumbbells, and consider upgrading to SOLE treadmills or bikes for a more comprehensive setup.
Want to know what the most common excuse is for not working out? As a trainer, I most often hear that people are “too busy” to get their sweat session in alongside everything else on their plates.
And I get it. Most of my clients work high-stress jobs behind a desk, juggling mounting deadlines, school lunches, and the obligations of maintaining a healthy social life.
With all that being said, I’m a true believer in that we make time for the things we care about, and if you care about your health and fitness, there are ways to incorporate movement into your existing lifestyle.
Here are a few options to create a game plan that you’re sure to stick to.
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6 Tips to Incorporate Workouts into a Busy Schedule
1. Make an Appointment with Yourself, for Yourself
If you’re like me, you live by the color-coded blocks on your calendar. I have my class sessions blocked out, client training sessions scheduled, and have notes and reminders about when I need to meet friends for coffee or lunch.
I also have a category called “non-negotiables” which are set-in-stone “me time” blocks for workouts and self-care.
I highly recommend regularly blocking time out for yourself as a non-negotiable and using that time for working out. Depending on your schedule, this can be as quick as a 15-minute block or as long as an hour - some time is better than none.
2. Make Your Time Work Double for You
My friends are always asking me to hang out (e.g., go for drinks, wingwoman at a bar, grab dinner, etc.). As much as I love spending time with them like this, sometimes, it’s not the most productive use of my time.
Drinking doesn’t help me toward my goals, the bar isn’t where we’ll most likely meet Mr. Right, and dinner isn’t always healthy.
Now, I often suggest a workout class followed by a smoothie and catchup or a coffee and walk as our hangout. Doubling up social time and workout time is more efficient and leaves both me and my friends feeling closer and healthier.
Find ways to incorporate movement into your existing tasks to make those tasks work double for you. Take a walking meeting, invest in a treadmill or under desk treadmill you’d feel comfortable typing emails on, or make your normal commute a bike ride or run.
3. Turn Daily Tasks into a Movement Moment
Did you know that nearly every movement you perform every day mimics a basic functional movement?
- When you pick up your groceries and carry them from the car into the house, you’re most likely performing a bicep curl, a suitcase deadlift, and a farmer’s carry.
- When you raise a laughing child up into the air, you’re performing an overhead press.
- When you’re hustling up and down subway stairs to make it to work, you’re getting your heart rate up into Zone 2.
So turn daily, mundane tasks into intentional movement moments that will help you on your fitness journey. Maybe try to carry all the groceries on one trip, add more reps to how many times you lift that child into the air, and see if you can run up and down the stairs faster.
NEAT, or non-exercise activity thermogenesis, is where we burn most of our daily calories anyway!
Check out this infographic created by Wren Kitchens on how performing household chores like ironing and doing laundry can help you burn calories!
4. Create a Home Gym
Building a home gym can feel like a daunting or expensive project, but it doesn’t have to be.
Start small. An exercise mat and a pair of dumbbells are all you really need to perform a variety of workouts - from bodyweight exercises to strength training routines. The best part? They’re easy to store and perfect for those who have limited space or prefer to work out at home.
As you progress, you can add more equipment. A treadmill, like the SOLE F63, is great for walking, light running, and even high-intensity running.
For more advanced features, the SOLE F85 has incline options and a large, 15.6” touchscreen. Or, if cycling is more your style, the SOLE SB900 exercise bike can provide a smooth, adjustable ride - thanks to its 35 lbs flywheel and 100-level resistance.
5. Do What You Enjoy
I get it - not everyone likes the gym. So pick exercises you love, whether it's cycling, yoga, running, or strength training.
When you enjoy your workout, your brain releases dopamine, which boosts motivation. Focusing on activities you love makes it easier to stay consistent and energized, rather than forcing yourself into something you don't enjoy.
6. Build on Your Existing Habits
Try “habit stacking,” a method from James Clear’s Atomic Habits.
Link exercise to something you already do, like squatting during TV commercial breaks or stretching while your laundry gets done.
Simple actions, like packing your gym clothes and leaving them in your car, make it easier to stick to your fitness routine and avoid skipping workouts too.
Stay Healthy Even When You’re Busy
As I said before, we make time for the things that matter most to us. Once we prioritize our fitness and health, creating space or finding ways to incorporate better habits into our existing lifestyles will get easier.
While you’re at it, check out the exercise equipment from SOLE that you can incorporate into your life.
Frequently Asked Questions (FAQ)
What is NEAT, and how does it help with fitness goals?
NEAT stands for Non-Exercise Activity Thermogenesis, which refers to the calories burned through daily activities like cleaning, climbing stairs, or walking. Turning these tasks into intentional movement moments boosts fitness without extra gym time.
What is habit stacking, and how can it improve workout consistency?
Habit stacking is essentially linking a new habit to an existing one, like doing squats during commercial breaks or stretching while cooking. This makes it easier to incorporate workouts into your routine.
How do I stay motivated to work out when I don’t enjoy traditional gym activities?
Focus on exercises you love, whether that’s dancing, cycling, or yoga. Enjoyable workouts release dopamine, boosting motivation and making it easier to stay consistent.
Is it expensive to create a home gym?
Not necessarily! Start with basics like a yoga mat and dumbbells. As you progress, you can invest in more advanced equipment like the SOLE F63 treadmill which is affordable and durable.
How can SOLE equipment fit into a busy schedule?
SOLE treadmills and exercise bikes have versatile options for convenient at-home workouts. Their ergonomic design and high performance make it easier to squeeze in a workout anytime without leaving your house.
This post was written by Claudette Sariya, SOLE Instructor. You can reach out to her at @yearofclaude.
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