When you have a really busy life, it is more important than ever to stay fit and healthy so you can perform all your tasks with energy and efficiency. But often a busy life means having very little time for workouts. Or perhaps you have family responsibilities, and children you want to spend more time with.
It is possible to be productive at work, spend quality time with your family and keep a gym schedule. Workouts for busy people can be possible by modifying the way you exercise and manage your time.
Take these steps towards optimizing your workout time to the maximum:
First, save time at the gym
- Intensify your workout by increasing the number of repetitions for each set, then decreasing the rest period between sets.
- Add compound movements (exercises that use various muscle groups) and, if you can, lift more weight.
- Use full-body, strength-training circuits where you can train both your upper and lower body in the same workout. Circuits can be six or more resistance exercises with very little rest in between. These can be done with short repetitions or long stances on the power rack.
All these measures will not only cut down your time at the gym by half, but also help you burn calories faster and better — even after you leave the gym. Your resting metabolism will step up for almost two days after a short and very intense workout with compound exercises.
Second, make lifestyle changes
Now that you have a more efficient, optimized workout schedule, it will be a good idea to review your lifestyle habits. Are you keeping a healthy diet? Are you getting enough sleeps? Do you keep good posture at work?
Normally, it takes 21 days to work a new habit into your life. Keeping this in mind, introduce each novelty one at a time for a span of three weeks. This will keep the pressure away, and you will modify your life little by little with minimum effort.
For example, you can start cooking healthy meals at night so you will have good, ready meal options the next day. Then, the next three weeks, start going to bed one hour earlier than usual. And so on.
When you have efficiently worked all these changes into your life, you begin to aim for bigger goals. A fast and efficient workout is only part of the ticket towards a full and healthy life. It needs the support of good, lasting habits.