It’s easy to build a fitness routine for someone who has all the time in the world for it. Try squeezing in a routine for a parent juggling Zoom calls with a toddler on their head or a freelancer whose idea of cardio is sprinting to answer the door before the delivery guy gives up.
For those who are pressed for time, all the time, the term “quick workout” may sound quite appealing. But most quick workouts out there are simply white lies wrapped up in a pretty package.
Don’t get us wrong. Quick workouts are definitely doable, but it is best to rely on expert advice! With that being said, you don’t need a full hour, a gym membership, or expensive equipment to get moving. Here are some simple ways you can make time for fitness when you’re busy.
Fitness isn’t a Destination. It’s a Journey
Most of us think of fitness like a mountain we are trying to summit. For a lot of us, it is a place we are going to magically arrive at someday, when life is a little less crazy. Guess what? That someday might never come.
Fitness is a series of tiny, ridiculous, doable actions. Like doing calf raises while brushing your teeth or stretching those hamstrings while you are waiting for that coffee to brew.
While the reels on Instagram show you work out pros lifting heavy weights and stocking up on protein shakes, that doesn’t mean it’s the only route to success. Everyone has a different fitness journey, and you must start somewhere.
The Silly “Spoon Test” Workout
Here’s a silly test. Can you hold a spoon in one hand? Great, you’re qualified for this workout!
Total time: 7 minutes
Equipment: 1 spoon and your own skepticism
The Spoon Squat (1 min)
Hold your spoon like it is an Olympic torch. Go for a few squats while you lift the spoon up high over your head. While you’re at it, chant something really dramatic like “FOR THE GLORY!” Trust us, it helps!
Invisible Jump Rope (1 min)
No rope, no problem. Just jump. Jump like your life depends on it. Put some energy into it and leap as high as you can. Land on your toes instead of your heels to avoid jarring your ankles.
The Wall Sit of Doom (1 min)
Can you sit? Great! Try sitting against a wall for a bit. Hold out that spoon like a sword. Feel your thighs start to question your life choices.
Counter Push-Ups (1 min)
Put those hands on your kitchen counter, lean in, push out. Whisper silent apologies to your triceps as you feel them burn.
March-in-Place (1 min)
End it with a bang. Keep those knees high and put some energy into it.
Spoon Balance Challenge (1 min)
Whip out that spoon again and balance it on your nose or hand while standing on one leg. It may look silly but it will definitely build your core and focus.
Victory Pose and Deep Breathing (1 min)
Stand tall with your head held high. Raise that spoon and breathe like you just survived a battle.
Fitness = Mood Management
Here’s what science says about short bursts of activity. You can actually improve your memory, reduce that stress build-up, regulate your blood sugar, and increase that energy. That’s a whole lot of benefits packed in one activity. If you want to focus on improving your mental health through exercise, reach out to an expert personal trainer Miami who specializes in just that!
Even five minutes of movement a day can flip a switch on your mood. You don’t need to run a 5K. You just need to do something different than just sitting in front of a desk all day. Any kind of movement can act as an antidote.
Less Mechanical, More Mindful
Being busy isn’t a bad thing. If you’re busy it means you are alive! That’s a beautiful state to be in, but that doesn’t mean you let go of your health. You must adapt, improve, and stay healthy. Fitness can be imperfect, but don’t let it be inconsistent. Do simple, small movements, but do them every day.
Next time you think, “I do not have time to work out today,” ask yourself this;
- Can I give myself 7 minutes?
- Can I turn my spoon into a sword?
- Can I be a little ridiculous to feel alive?
Yes, you can. Welcome to fitness, busy person!
