This article might come across a little harsh. I don’t intend for it to come out that way but this is a subject I am pretty passionate about. I hope it helps some of you realize that you do have time to exercise if you set your priorities straight.
I don’t have time to workout!
I can’t count how many TIMES I’ve heard that one. Having lack of time is the #1 excuse that people give for not exercising. There are some very rare situations when someone is working a ridiculous amount of hours, maybe even two jobs, and are seriously pressed for time. For them, I can understand. But for the majority of people I find it quite ridiculous.
The average American watches 5 hours of TV a day!
I will repeat that, 5 hours. That is an absurd number to me. I really cannot comprehend how someone can sit down and waste their life away like that every day. Yet those are the same people that will claim they do not have time to workout.
In my opinion it just comes down to laziness and priorities. It’s a lot easier to just plop yourself in front of a TV and watch a mind numbing show for hours then it is to hit the gym for a workout.
For those of you that don’t watch 5 hours of TV, I can guarantee you spend at least 30-60 minutes each day on your phone if not more. Browsing Facebook, Instagram, Twitter and so on. People are obsessed with social media and their phones. I even see people at the gym glued to their facebook while they work out. Why not take that 30-60 minutes and get in an awesome workout?
Another thing you can do is go to sleep 30 minutes earlier or wake up 30 minutes earlier. Boom, you magically have 30 minutes for a workout. In a week that’s an extra 3 1/2 hours. In a month 14 hours and in a year 168 hours of time you just added.
It’s all about where you set your priorities. The only one that can make the decision is you.
Okay, well what about the people are actually super busy and just want an effective short work out? Don’t worry I got you covered! One of the workouts I will show you takes less than 5 minutes to complete. Think you have enough time for 5 minutes?
HIIT stands for High Intensity Interval Training. With these you implement high intensity exercise paired with low intensity. There are many different ways to perform HIIT, I will break down the shortest version which is Tabatas.
Tabatas are a short, cruel and intense workout. They are less than 5 minutes but will seem like an eternity. The total time of a Tabata is only 4 minutes. I personally like adding these to the end of a workout as a finisher. However, if you are extremely pressed for time these can be quite effective on their own. Here are the basics of the workout;
- 8 rounds
- 20 seconds on, 10 seconds off
- All out as hard as you can go when on
You choose an exercise and do the exercise as hard as you can for 20 seconds. Rest 10 seconds and then repeat again for another 20 seconds. Do this until you complete 8 rounds which will come out to 4 minutes. There are free tabata timers you can download to your phone to make things easier.
There are a variety of different exercises you can perform a tabata with. Here are some of my favorites;
- Exercise Bike
- Sled Drag
- Push Press
- Kettle Bell Swings
- Squat Jumps
- Rowing Machine
Doesn’t sound bad right? Wrong. These are killer and will leave you on the ground gasping for air.
One way to lift weights and save some time is to perform circuits. With a circuit you are pairing a bunch of different exercises together with no rest. You perform 3-5 exercises all in a row, then you rest for a minute or two and do the whole thing all over again. You can choose to mix and match whatever you feel like honestly. One thing I like are bar complexes. With bar complexes your hands never even leave the bar. Here is an example
Front Squat x 10
Romanian Deadlifts x 10
Shoulder Press x 10
Barbell Rows x10
Rest 1-2 minutes and repeat for 3-5 sets.
Make sure to reduce the weight you would normally use for a set of 10 on all exercises.
Go For It:
Above are just two different ways you can save some time in your workouts. Don’t let time be an excuse for not working out. Make time and optimize your workouts to be as efficient as possible.