In busy lives, time to work out is very slim. A lot of people feel like exercising is impossible due to the lack of time. An important factor in seeing results from working out is consistency. If you want the benefits you must commit the time to it. That is much easier to type than actually get out and do. I have had my own struggles with committing the time to exercise. I still face them to this day. I have found that the easiest way to start a new habit is baby steps. My first step into my fitness journey was HIIT exercises. It’s a time efficient work out with great benefits to your health.
HIIT stands for High Intensity Interval Training. Sounds scary but the great thing about HIIT is that you choose your level of intensity. It’s a time structured workout where various moves are done in a certain amount of time followed by a rest phase. This is repeated 4 or more times or as many as you can handle. You can work out each body area for a full body workout or max out on 1 focus area (legs or arms). During the work phase the goal is to do as many reps as you can so counting isn’t necessary but if you want to track progression, counting will show you far you’ve came from the beginning. If you feel like it’s too intense slow down and still do as many as you can. Take advantage of the rest phase, focus on breathing.
The benefits of HIIT are great plus you don’t need a lot of time to work out. An effective HIIT workout can last anywhere from 10-20 minutes if you’re on a time crunch. Since you are exerting the most power you can during the work phase your body continues to burn calories long after you’ve stopped working out. HIIT also builds endurance; the more you do it the longer you will be able to exercise and you’ll be able to handle more. What was hard before will be easier and you’ll notice the changes inside and out. You don’t need a lot to do HIIT. Download an interval timer on your smart phone and you’re ready to go. There are dozens of HIIT apps that have the timer and exercise programmed for you, some are free. All you need is time, determination, and consistency to begin a healthy fitness regimen at home.
I hope after reading this post, it changes the stigma about having no time to work out. It doesn’t have to be an hour long, that is ideal but some physical activity is better than none. You do have the time to squeeze a small workout in your day. My favorite times are early in the morning or in the evening after little one is asleep. You will sweat and you’ll feel it the next day but your body will thank you. Try a HIIT workout for 3-4 times a week for 4 weeks and note the results. Be sure to take before pictures so you can actually see the progress. Start light and add intensity once you get comfortable with the moves. Good form is more important than a lot of reps. Always keep water close by when you work out. Here is an example of a quick 22 minute HIIT Exercise
5 Min Warm up – Stretching
8 Rounds of Work and Rest
Work for 60 secs Rest for 30 secs – Example of moves for work phase: Squats, jumping Jacks, Lunges, Jump Squat, Pushups, Bicep Curls if you have dumbbells or bottles of water. You can do 1 or mix in moves per work phase. Alternate Squats and Jumping jacks are an option.
5 Min Cool Down – Stretching
What are your hacks for squeezing in fitness in your busy life? Comment what works for you below. Like and share on Facebook to inspire someone else!