What’s up, Friends? It’s Coach Stutzer here! Today, I’m dropping in to talk to you about the top tips for working out and staying in shape, even when you have a minimal amount of time. Maybe you’re a business owner, an executive, a founder, a mom, or a dad. Life gets busy, and it can feel impossible to fit in a workout between all your responsibilities.
Picture this: You wake up early to get some work done before your kids wake up. Then, it’s a whirlwind of getting them ready for school, making breakfast, and dealing with all the crazy stuff that comes with raising children. After dropping them off, you battle traffic to get to work, where your day is packed with meetings and tasks to hit your monthly metrics. The day doesn’t slow down when you clock out; you have to pick up the kids, take them to their activities, cook dinner, and try to get more work done.
So, how do you find time to exercise amidst all this chaos? Here’s the secret: everything I just described is part of your daily routine. It’s planned and expected. But what isn’t planned into your routine? Exercise. That’s where we start.
1. Plan Exercise Like a Meeting with Yourself
The first tip is to plan exercise like it’s a meeting with yourself. Schedule it just like you would any other meeting. If you genuinely only have 10 minutes, block that time in your calendar. Make it non-negotiable. You wouldn’t miss a meeting with a colleague, so don’t miss a meeting with yourself. Whether it’s 10, 15, 20, or 30 minutes, make sure it’s time dedicated to movement.
2. Density Training
Next up, density training. This style of training focuses on getting as much work done in a specific amount of time. You might know it as AMRAPs (As Many Reps As Possible) or EMOMs (Every Minute On the Minute) if you’ve been to a CrossFit class. The idea is to maximize the intensity of your workout in a short period.
For example, set a 10-minute timer and aim to do 10 squats and 10 pushups repeatedly until the timer goes off. You can use dumbbells, resistance bands, or even heavy books for added weight. The key is to keep the workout intense and efficient. Write down how many rounds you complete and try to beat that number next time. This approach keeps you motivated and ensures you get a solid workout even in a short timeframe.
3. Exercise Snacks
Finally, let’s talk about exercise snacks, a concept popularized by Joe Holder. The idea is to break up your exercise into small, manageable chunks throughout the day. Research shows that short, frequent bouts of exercise can have similar benefits to longer sessions.
For instance, do five minutes of pushups in the morning, a quick set of reverse lunges during a break, and a light jog or brisk walk around your building later in the day. These “snacks” add up to a substantial amount of movement, keeping you active and energized throughout the day.
In Summary
Here are the three key takeaways:
- Schedule a Meeting with Yourself: Time block your exercise and make it a priority.
- Density Training: Maximize your workout intensity in short time frames.
- Exercise Snacks: Break up your movement sessions throughout the day to stay active.
I hope you found these tips helpful. Remember, staying fit and healthy is about making exercise a part of your routine, no matter how busy life gets. If you enjoyed this video, please share it with a friend and stay tuned for more content.
Love you all, Coach Stutzer