Quick Workouts for Busy Work Days

Prioritizing your workout on a busy day can be difficult. Life is constantly throwing challenges and new tasks our way, and we must learn how to navigate them as best we can. When life feels overwhelming or work seems busy, routine is there to keep you going. Finding a workout routine that is quick and efficient will save you on busy days. Today, we are going to break down why squeezing in a workout is important, different methods of working out, and different muscle groups to focus on!  I am not a professional trainer- all of this information is based on personal research! 

Why Workout? 

Working out will make you feel good and improve your overall health. When you move your body regularly, you strengthen your heart, build lean muscle, support strong bones, and boost your overall energy levels. Over time, regular exercise also improves sleep, increases confidence, and lowers your risk of chronic diseases like heart disease and diabetes. In short, working out is one of the most powerful investments you can make in your long-term health and happiness. Your future self will thank you for it. And your particular habits will get you there. If you want to read more about the benefits of working out and how to get there as a beginner, please check out my previous blog “Where to Start: Working Out”  

Should I Work Out Even When Tired? 

In short, the answer is yes! 

The most important thing is to listen to your body. You need to decipher the difference between wanting a break and needing a break. Workout based on discipline, not motivation. Therefore, if you are extremely sick, overworked, and extremely fatigued, then take a break! However, if you are just sleepy, unmotivated, or feel too busy, then head on over to the gym!! 

There are plenty of benefits when working out tired. The benefits of powering through your tiredness for a workout include: increased energy levels, improved focus, better sleep, and decreased stress (1). Showing up for yourself and getting your workout done will make you feel great, both physically and mentally. If you’re tired, think of all the health benefits, find a fun way of movement, and remind yourself that you’re practicing self-care. You got this!! 

Steps for Success: 

If you know you’ll be limited on time for a workout on a busy day, set yourself up for success beforehand (2).  

• Set out or pack your gym clothes the night before 
• Come up with a weekly plan 
• Have an accountability partner 
• Set manageable goals 
• Stay flexible and don’t add unnecessary stress 

If you fail to prepare, you prepare to fail. Set yourself up for success before you tackle your busy work week. If you can create a plan and implement your particular habits, you’ll be good to go! 

Quick Workouts: 

You can get an amazing workout in with only 30-45 minutes of dedicated movement. This can be done at any time of day, as long as your schedule allows. You’ll want to start by deciding what form of movement you want to focus on- this can be lifting weights, a run, or a walk, even a yoga class if that fits into your routine. 

1. Workout class 

• If you are attending a 30-45 min workout class, make sure you prepare a bag of workout clothes beforehand, pack some water, and give yourself enough time to drive ot walk to your destination. 
• You got this! 

1. Run or walk 

• If you are spending this time running or walking, get moving as soon as possible! 
• Focusing on walking? Walk as far as you can in the time slot you allotted for yourself, and chug some water right when you get home. 
• Focusing on running? Run for the duration of the time slot you allotted, challenging yourself to either new distances or pacing groups! Run in a safe area, and drink electrolyte drinks either before or after your run! 

1. Lifting 

• Get to the gym and pick a muscle group to focus on 
• This can be full body, upper body, lower body, or you can get more specific from there… 
• Down below you will find a list of muscle groups and exercises that correspond- pick 3-4 from each group and do each exercise 10-12 times, for 3-4 sets 
• Set a timer for 30-45 min, and lift! 

Muscle Groups: 

1. Back and biceps 

• Pull-ups or chin-ups 
• Push ups 
• Bicep curls 
• Barbell rows 
• Lat pulldowns 

1. Chest and triceps 

• Bench press 
• Dips 
• Tricep pushups 
• Chest fly 
• Tricep kickbacks 

1. Glutes 

• RDLs 
• Bulgarian split squats 
• Hip thrusts 
• Walking lunges 
• Golbet squats 

1. Quads 

• Squats (weighted and non-weighted) 
• Leg press 
• Leg extension 
• Heel-elevated goblet squats 
• Front squat 
• Wall sit 

1. Core 

• Sit ups 
• Planks 
• Russian twists 
• Flutter quicks 
• Reserve crunch 
• Hollow hold 
• Cherry pickers 

Maintain a positive approach to fitness- invest in yourself and your future by squeezing in a workout, even on a busy day! I hope this blog has left you motivated and with plenty of ideas for quick and efficient workouts. If you need any specific workout suggestions, please contact me HERE. If you have any comments or concerns, please message me HERE. Keep focusing on these particular habits! You got this!! 

References: 

1. https://www.goodrx.com/well-being/movement-exercise/working-out-tired?srsltid=AfmBOopw2DMvISbr9O5_UHKKT352VZLuMSmBQL9QeNOd3mBnmRXHWsle 
2. https://memorialhermann.org/health-wellness/fitness/incorporating-health-exercise-busy-schedule