How to Fit Workouts Into a Busy Schedule
Go for quality over quantity. A 20-minute interval workout can be as effective as an hour spent at a steady state of lower intensity. To get your daily dose of cardio, run at 90 percent of your max pace for two minutes, then jog at 60 percent of your max pace for three minutes. Repeat this set four times, and voila! You've got yourself a killer interval workout that's sure to get your heart pumping. Another tip: Concentrate on getting in one exercise for each muscle -- it won't take longer than 30 minutes tops (we promise).
Be prepared. Keep your workout gear (especially your sneakers) in a convenient place. Our trick: Leave it in the trunk of your car or at work so you never have an excuse not to fit in a workout at the end of the day (when it's so tempting to plop down on the couch).
Don't waste time. Whether you're on the phone, stuck in traffic, or waiting in line, make it a point to get a mini workout in whenever you get a chance. One way to work your ab muscles is to sit up straight. (Try sitting up straight, contracting, and then releasing your stomach muscles the next time you're stuck in traffic.) Want to work on those legs? Squeeze your thighs together and hold while you're sitting at your desk at work. No one will even know you're doing it!
Stay home. Stop thinking you have to leave your home to get a good workout! Hire a mobile personal trainer who will come to your home and give you a great workout in 60 minutes or less. Too expensive? Dig out those old exercise DVDs from the back of your closet and get started! Most workout videos don't require you have much more than a couple dumbbells or a yoga mat. Netflix offers hundreds of exercise videos you can watch instantly, making it easy to mix up your routine.
Make it part of your schedule. Just because you're busy doesn't necessarily mean you don't have time to work out -- most people find time to watch a few hours of television each day! You already know working out a few times each week is as important as a client meeting or brunch with the girls. Add workout time to your calendar for the week, so you won't double-book yourself.
Nestpert: Amber O'Neal is a certified personal trainer and the owner of Cafe Physique, an Atlanta-based fitness and nutrition business. She has worked in the industry for almost ten years. Learn more at www.CafePhysique.com.
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