9 Fitness Hacks for Busy People
It can be difficult to stick to your goals when other commitments keep getting in the way. From innovative workouts to dietary cheat codes, this is how you can stay in line with your goals, even when life gets a bit much.
We all know that exercise is great for body and mind. And we all know that we should be doing more of it.
But while fitness influencers seemingly have endless hours in the day to hone their abs, the rest of us have actual jobs to go to, children to clothe and feed, dogs to walk and partners to watch TV with.
All of which can leave us short on time for actually getting our PE kit on and heading out for a run, or down to the gym – much as we value getting a good sweat on. With so much to contend with, who has time for that 7am spin class, or Saturday Park Run?
Fear not, there is another way.
With the help of our experts, and just a little bit of your own commitment, you can rejig your day and your approach to exercise so that you never need skip a workout again.
Use the below as a sort of pick ’n’ mix guide to fitting in a workout – and achieving optimal you – even when you’re at your busiest.
Keep your protein intake high
Prioritising a high protein diet will help you feel better, and can actually be a great shortcut long-term, especially if you’re looking to build muscle or cut weight.
“This simple yet powerful change will have a significant impact on weight management and fat loss, by helping you stay satiated (fuller) for longer,” says Martin Sharp, founder of Sharp Fit For Life.
You needn’t kill time with one massive meal, either. By strategically spreading out your intake of protein throughout the day, Sharp says you’ll provide the best environment for your body to perform in the gym, creating the stimulus and the building blocks for growing muscles when you need it most.
Keep moving
We’re all working longer and longer hours, and even if you’re WFH most days, it can be difficult to fit in time for a good mobility session – especially if you then have to do a run or a weights session on top of it.
According to Bryce Hastings, head of research at Les Mills, the key is to weave in mobility throughout your day.
“In this day and age it can be hard to find time for mobility work,” she says. “To combat, even if you can't step away for a full workout, focus on your breathing, body awareness, and gentle stretching at your desk or when you get up to make a cup of tea. These simple movements reduce muscular tension and help manage stress while you work.”
And it all adds up over time, too.
Incorporate "Movement Snacks" throughout the day
No time for one big workout? Then follow the advice of Steven Dick, director and founder of The Fitness Group, who swears by breaking his workouts up into smaller ‘snacks’ throughout the day.
“One thing that really works for me is breaking my workouts into smaller "movement snacks”” he says – a method popularised by fitness influencer Joe Holder.
“A fair few health providers recommend this approach, in which instead of setting aside a full hour to work out, I’ll do short bursts of exercise, like 5-10 minutes of bodyweight squats, lunges, or push-ups,” Dick explains.
“I sneak these in between meetings or while waiting for something at home, with the thinking that over the course of the day, these mini workouts add up, helping me stay active without needing to block off large chunks of time.”
Get a quick mental boost with just one session
The only bad workout is the one you didn’t do, so even one quick workout is great if that’s all you have time for.
For those who are time-poor, it can make a noticeable difference in mental well-being, according to Hastings. “Just one moderate-intensity exercise session of around 45 minutes can immediately reduce stress and anxiety, with long-term benefits from two to three sessions per week,” she says.
Make use of active recovery
Recovery days shouldn’t just involve sitting on the sofa. Instead, get up and go for a cycle or a walk, even if it’s just to take the dog out or get coffee. Again, if you’re pressed for time, every little bit of movement helps.
“When I’m too tired or busy for a traditional workout, I’ve found active recovery to be a great way to still get some movement in,” says Dick.
Instead of pushing through a hard session, Dick will opt for lighter, restorative activities like yoga, walking, or stretching.
“These gentle movements help my muscles recover while keeping me active, and they don’t require the same level of exertion as a high-intensity workout,” he says.
Superset your gains
If you only have limited time in the gym, consider including training techniques such as supersets into your session.
Supersets are when we select two exercises either working on the same muscle group or opposing muscle groups – like biceps and triceps, or back and chest – and complete each exercise back-to-back with no rest.
“For example, a dumbbell squat and a lying leg curl will work both the quads and hamstrings,” says Alasdair Nicoll, PT at The Fitness Group. “Complete your reps for the squat and then go straight into the leg curl with no rest,” he says. “This would drastically reduce the amount of time you spend in the gym but will have a similar effect to completing multiple sets of each exercise.”
Maximise your enjoyment
Exercise can be difficult so if you’re pushed for time, it makes sense to commit to something you really care about. After all, do you really want to spend your free time doing burpees?
“To fully enhance the power of exercise find one that brings you the most enjoyment,” says Hastings. “Whether it's running, strength training, or yoga, finding fulfilment in the activity makes the experience itself a stress reliever, turning exercise into a break from life's demands.”
Don’t forget your skipping rope
A great way of getting a tough workout that you can do anywhere, and in as little as 10 minutes, is skipping.
“Skipping is a full body, high intensity workout that engages multiple muscle groups, including the legs, core, and arms, leading to a massive calorie burn,” enthuses Dick.
Can’t skip or live in an upstairs flat? Good news; you can now purchase skipping ropes without the rope, but with a small weighted ball that emulates the rope instead, allowing you to gain all the benefits without needing the skill.
Take the ego out of it
“Many people don’t go for a run if they only have 10 or 15 minutes available because they don’t see it as having a big enough impact,” says Sharp. “Or they don’t perform bodyweight exercises in their hotel room if they are used to working out in the gym.”
All of this is missing the point. When building a fit and healthy lifestyle, Sharp says the habit should be keeping the momentum going through repetition, consistency and perseverance.
“When ego gets in the way, just thank it for trying and remember your goals are more important ,” he says.
In other words, every workout has value, no matter how brief, so don’t turn your nose up. Every little helps.
