No time to exercises? Here's how you can get it done!
One of my biggest challenges as a Personal Trainer is to get clients to train on their own. My guys are amazing at turning up for sessions; they’re on time, they work hard, they hate to love it and then often they won’t train again until they see me again. Now, this style of training is absolutely fine if all you want to do it get trained a couple of times a week. I get my guys bending, twisting, supporting their own body weight, lifting weights, I get their heart rates up and man, are they breathing heavy. So they are getting lots of great benefits from those couple of hours a week.
The downside of training like this is it’s hard to get results, ie change your body, if you’re not training a good 5 times a week. Even if changing your body isn’t your focus, getting your heart and lungs working and your body moving regularly can increase your energy, make you feel great and improve your overall health and wellbeing.
So why aren’t people training more? When we can feel stronger, move more freely, have less pain, increase our energy and endorphins to feel happier, play with our kids more, look great in our clothes, have a sense of pride and accomplishment, be part of something, meet new people, try something new; why are people not training more?
To explore this, I’ve decided to do a little blog series on the barriers to training and receiving all the above benefits (and more) and give tips on how to overcome these barriers. So let’s start with…..
TIME… or a lack thereof.
I’ve had clients who love to train, they think there’s nothing better than a session when there are dying at the end, they’re self-motivated and will train on their own until time becomes a problem. In London, and many cities around the world, in 2018 we are all busy people. People have children, jobs with long hours and stress, travel for work, travel for fun, partners, friends and 1,000 other exciting things we could be doing with our time. I get it, we are all busy. And exercises is vital to good health so here’s my top tips for making sure you get your exercise in…
Make your training a priority and schedule it in your diary.
As we know, for anything to get done it has to be a priority or on our to-do-list. It’s the same with exercises, it has to be planned and scheduled otherwise it just doesn’t happen. When you’re first making exercise part of your routine I suggest looking at your diary the night before and seeing where you can fit it in and then block out that time in your diary. Treat it just like any other priority in your diary so once it’s in there, don’t double book yourself. Remember, your health is the most important thing you have!
2. If you’re really struggling to find time for exercises, do it first thing. This may require you to get up slightly earlier and what I find is when I do my training first thing it sets me up well for the day. I have more energy and I feel great because I got up and exercised like I said I would so I have a real sense of accomplishment. If you are getting up slightly earlier, make sure you go to bed slightly earlier. Getting enough sleep is essential to good overall health as well.
3. Get up earlier? Are you serious? Yes! Seriously though, I’m only talking about 30 minutes earlier. You don’t need to go all the way to the gym to train, you don’t even need a gym membership! You can blast out a 30 minute session in your own home/garden anywhere really. Make your exercise short and sharp with a high intensity workout. We can all find 30 minutes for exercises and 30 minutes is more than enough time for a high intensity circuit. Choose 5 exercises and, depending on your fitness level, do them for 60 seconds each (30 seconds if exercise is new to you). Rest for 60 seconds in between rounds, not after each exercise. Repeat for 6 rounds. DONE!
4. Use your body weight instead of gym kit. Free weights, bench presses, squat racks are all great and don’t let not having these stop you from exercising. If you travel a lot for work or don’t have a gym membership all you need is your body weight and luckily for us, that comes everywhere with us. I highly recommended ZUU for body weight training, check out youtube channel ZUUtube or www.youtube.com/channel/UC8_3JT8Sk1IDog0JPanyM7Q for exercises tutorials and short workouts. ZUU and bodyweight training is perfect for people who travel a lot or don’t have a lot of space because you can literally do it anywhere. In your hotel room, living room, even in a hallway! So there’s no excuse for not having any kit or space!
5. Something is better than nothing. We’ve all had those days when you wake up late, you’re constantly running behind, busy all day and then exercises just goes out the window. So what do you do when that happens? Anything. Go for a brisk 30 minute walk (getting the heart rate up), do 10-15 minutes of bodyweight exercises where you’re bending, twisting, reaching and breathing heavy. Ok, this isn’t going to give you earth shattering physical results and it will keep you in the habit of exercising and getting your body moving and heart and lungs working. After all, being healthy isn’t about having a 6-pack and big arms, it’s about your body being able to carry out all of its functions with minimal hindrance.
Ok, so there’s my top tip for overcoming a lack of time for exercises. For more tips on overcoming barriers or which body weight routine is best for you then zip me an email at
Who’s ready to train?!