Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
As a coach, it is a rare occurrence to hear from my members that they aren’t busy. In fact, I can probably count on one hand, maybe even one finger, the amount of times I’ve heard that in my decade plus in the industry!
This week’s question was from a member who told me the exact opposite, in fact, that they were super busy. And if I had a dollar for every time I heard something similar.. let’s just say I’d need more than one hand to do all the counting!
Check out this week’s question, where the FitTRAC Family member wanted to know about way to stay on track even when she was on the move and plenty busy
“Hey Coach Darren, I’m sure you’ve heard something like this before, but I’ve been super busy this year. That’s not necessarily a bad thing, but I often find that I’m not having the time to make in for my workouts the typical 4-5 days/week.
I’m still on track with my goals, but I find that on the days that I work out, I just feel so much better. I want to make sure that I work out every single day, even if it is only for 5 minutes, because even that helps me feel better than having absolutely no activity.
On the days I can’t go to the gym, I want to find short workouts that don’t need any fancy equipment, but still give me a good sweat. I’ve found that even just a little exercise makes me feel energized and happier throughout the day. Can you suggest some quick workout ideas that I can easily fit into my daily and weekly routine?”
She’s right, I have heard that a lot! But even through the busiest moments, you can find the time to commit to the things that are important for you. And if it is exercise, here are some ways to fit it in even when time (or space or access to equipment) is short:
- Tabata training: Tabata is a form of interval training that only takes 4 minutes! Yes, you read that right – just 4 minutes.
Here’s how it works: Pick an exercise (like jumping jacks, squats, or push-ups), and do it as hard as you can for 20 seconds, then rest for 10 seconds. Repeat this cycle for 8 rounds. It may sound easy, but by the end, you’ll be feeling the burn!
The great thing about Tabata is that you have endless types of workouts you can do based on the exercises you choose. You can make it lower-body focues with squats and lunge jumps. Or cardio focused with burpees and high knees. Just make sure that when you’re in the working interval, you’re going as close to 100% effort as you can!
- Use your environment: If you only have a couple minutes to commit to exercise, take a look around your surroundings for opportunities to use it for fitness.
For example, if you have access to stairs, use them to your advantage! Run or walk up and down the stairs for 1 minute, then rest for 30 seconds. Repeat for 5 rounds. Stair workouts are excellent for toning your lower body and boosting your cardio fitness.
Another example is if you are busy at work and stuck in the office, use your workplace for a quick bodyweight circuit. Pick out one each of your favorite body weight upper body, lower body, cardio, and core movements and do each for 30 seconds with no break in between. Repeat and you have yourself a quick 4-5 minute workout that you can do at work every day!
Use your busyness to find some creative ways to take advantage of your situation and your surroundings.
- Carry and use portable equipment: Not having access to gym/equipment is certainly a barrier for busy people, but there’s also quite a few pieces of equipment that you can carry with you almost anywhere.
Jump ropes can be carried in your car, at the office, in a backpack, or if compact enough, in a laptop case! Not to mention jumping rope is a fun and effective way to get your heart rate up and work on your coordination.
Resistance bands offer another great way to have a small, portable piece of equipment that can be useful for workouts anywhere. They can be stored inside a desk drawer of your glove compartment.
With resistance bands, you can target different muscle groups and perform a wide range of exercises, such as bicep curls, shoulder presses, squats, and leg abductions. They are versatile and can be used for both strength training and stretching exercises. Whether you’re at home, in a hotel room, or even outdoors, resistance bands offer a convenient way to stay active and maintain your fitness routine wherever you are.
Consistency is key, so even short bursts of exercise can contribute to significant improvements in your fitness and overall well-being. Mix and match these quick workouts based on your schedule, and you’ll stay on track to being the healthiest version of yourself!.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.