Workout Tips for Busy People

Last Updated on November 21, 2017 by MarcyPro

Embrace the grind while building the best version of you

Maintaining a health and fitness lifestyle should always be a top priority in one’s life. To achieve the results that you want, however, requires self-discipline, motivation, time, and energy. Out of all of these factors, time is something that we as a society covet the most. For instance, how often do you hear people exclaiming that the “ran out of time,” or that they were just “too busy” to attend an event or meeting? Quite often.


This is particularly the case for 9 to 5’ers who work all week long. If you’re one of the many of these hard working folks, fitness and health can tend to take a backseat to your busy work schedule. Consider for a moment, however, that too much work and not enough time spent exercising can actually decrease your productivity and on-the-job performance. In this regard, it’s no wonder that many jobs now offer free gym membership or even have fitness centers set up within their offices. Home gyms have also seen a dramatic surge in popularity, especially for those who prefer to work out at their convenience, when their busy schedules permit.


As previously mentioned, many people cite a lack of time as being the primary reason that they can’t quite fit exercise into their schedules. In many cases, this can be rectified by clearing out unnecessary distractions from one’s daily routine. These distractions include such things as watching TV, engaging in social media, happy hour after work, and the like. These activities are of the sedentary sort, and do not involve burning calories.  Therefore, a little self-discipline and some time management maintenance is required if you are to break out of your old habits. All that you need is thirty minutes.


So how can you fit your exercises into your daily routine?


Simple, you can choose from three times of the day — morning, midday, and evening. There is no best time of day to squeeze in a workout, as it depends on your work schedule. However, working out when you’re exhausted is never a good idea, and can actually be counter-productive, and therefore is never advised.  


Therefore, choosing a time when you are the most energetic will also mean that you are the most motivated to engage in exercise. Of course, you can always adjust your workout schedule if certain times don’t work for you.


Morning Exercise Routine


Just as breakfast is widely regarded as the most important meal of the day, since it gets your motor up and running, a good morning workout routine can give you an energy boost that last throughout your entire work day. Indeed, a morning workout helps with people’s mental clarity and acuity, libido levels, and is a general mood enhancer.


An early morning workout can also be more conducive to distraction-free workouts, since most of the world is still asleep or are just getting up. There is nothing like an early morning jog or bike ride through the local park, or watching the sunrise outside from within your home gym room. Also, making health and fitness a top priority in your life can greatly alter how you feel about yourself in a positive way, since you are putting you first and showing yourself some self-love.


What kinds of exercises are optimal for morning workout routines?


There are many exercises you can do before heading to work. Home gym setups in particular are handy for morning routines since they are much more convenient. Choose one or two that works for you and your schedule:


  • Treadmill or elliptical machine at home or jogging outside
  • Stationary bike at home or bike ride outside
  • Trampoline
  • Yoga
  • Resistance band exercises
  • Calisthenics/bodyweight exercises
  • Strength training at home or at local gym
  • Cardio fitness classes


Midday Exercise Routine


If you’re not a morning person, working out in the afternoon can be a good option if you want to get a workout in during lunchtime. A solid midday exercises can boost your energy levels, enhance your mood, and give you that second wind for the rest of the afternoon. You can usually tell when people have engaged in a good midday workout because they are full of zest and have better temperaments, as a whole.


What exercises are good for the midday period?


Surprisingly, there are many exercises for midday workouts even if you are at work. Choose one or two that works for you and your schedule. Those who are lucky enough to live close to home can not only save money by eating at home, but can also utilize their home gym equipment for their midday workout. If not, a nearby commercial gym will work. Working out from the office is a third option, if your schedule is tight.


Home or Commercial Gym:


  • Elliptical machine
  • Rowing machine
  • Stationary bike
  • Strength training with free weights
  • Strength training machines




  • Jogging
  • Bike ride
  • Resistance band exercises
  • Yoga
  • Calisthenics


Evening Workout Routine

A rigorous evening workout is a great way for people to unwind and blow off some steam from the day’s stressors. Doing so can not only help you unwind from a busy day at the office, but can greatly mitigate all of those calories gained from both breakfast and lunchtime meals. Evening workouts can also tire you out, making it easier to get a good night’s rest. Just make sure that you have the energy to workout after work. Some people are too tired and exhausted from their jobs to be able to workout in the evenings, so morning or midday workouts may better suit them.


What are some good exercises for an evening workout routine?


  • Elliptical machine (utilizes full body)
  • Heavy bag (great for alleviating workplace stress)
  • Kettlebell, barbell, and dumbbell strength training
  • Strength training machines
  • Group fitness classes such as boxing or core workouts
  • Jogging outside


Whatever schedule you choose, always keep in mind that an active lifestyle should always be a top priority. Understandably, making time within your busy daily schedule may not always be easy. However, if you stick with your chosen workout routine, you should start to see results proportionate to the effort you put into it. Remember, in this life you only have one body, so take care of it.

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