Finding Time for Home Workouts

One of the biggest impediments to people beginning an exercise or training routine is their hectic schedule. Whether it’s your work that requires much more than simply 9 to 5, a busy family routine or one of countless other reasons, we can all feel too time pressed to commit to improving our health and fitness.

The irony, though, is that it actually needs precious little time to get a great return and, if you can commit this small amount of time, all of the pressures on your time will actually seem much more bearable. Home workouts are something that will provide more than just the obvious benefits.

The first step is to think about your daily routine and ask yourself, “Do I have 5 to 10 minutes at least 2 to 3 times a week?” If the answer is ‘yes’ then we’ll give you some ideas to get started below. (If your answer is ‘no’ then you’ve either got some serious commitments or you’re having trouble being honest with yourself.)

Now before looking at ways to increase activity, the first step is to grasp a couple of central principles:

  • Regular doses of exercise no matter how small are preferable to substantial bouts followed by long periods of inactivity or put more simply, 5 minutes three times a week is better than 90 minutes every two weeks. It creates a framework we can sustainably build on.
  • If you miss a planned day, absolutely 100% forget about it, put it out of your mind. It doesn’t matter, the next day you’ve planned some activity just resume where you left off.

If after taking stock of your weekly schedule you found you had a regular slice of time of say 20 minutes or more, twice or more a week when you’re at home, then we’d encourage you to look at our home workouts training programs as there are lots of home workout ideas there. Particular workouts of interest would be our bodyweight or minimal equipment routines to start then our modest equipment routines later.

If you just don’t have that time initially, here are some simple-to-implement ideas:

  • If you work in a multi-storey building, walk a couple of sets of stairs before or after lunch then increase it when you can. Similarly, if you have a medium to large car park do a couple of laps. (Obviously if you can walk in more attractive surroundings do but even the most austere of surroundings aren’t a barrier).
  • Whether you commute by car or public transport, when you get to your house or apartment block, before going inside, do a 5 or 10 minute lap of the neighborhood.
  • Before / after you clean your teeth, sit down on the bed then stand 10 times then catch your breath and do 5 pushups (start with wall pushups if you can’t do one on the floor). Increase this over time.
  • If you’re watching tv then during the breaks do the same thing, sit down and stand up a few times and do a few wall pushups.

Whether you go for one of these options or something else, just work within your capabilities, think of no more than a ‘7’ in terms of effort initially and then when you’ve become accustomed, no more than an ‘8’. The feeling you’re looking for is one of satisfaction from pleasant activity and not one of being devastated. Over time, this ‘7’ or ‘8’ will naturally improve without you having to particularly make an effort to do so.