I believe that we can make time for things we want to do. Having a calendar and planning your day can make a huge difference. You can find many hours extra time once you really have a look at it. For example preparing foods for 2-3 days ahead at once can save you time since then you don't have to cook everyday.

Work smart, not hard.

But sometimes we are a little busier and other priorities go over our fitness goals. You can still add tiny workouts to make sure you don't fall too much behind. Here are some ideas.

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Interval Training

Takes about 45 minutes but you do this at home. You want to warm up 5 mins before and do 10 mins light stretches after. You have 4 rounds and 7 moves and you do each for 45 sec. Rest between moves is 15 sec and between the rounds 1 min. Because this is a short workout you need to give your all! But remember to keep the right form when doing workouts.

The quality of training influences more to your progress than quantity.

Three examples of moves to your workouts (warning: these will make you sweat):

1. Mountain Climbers
2. Front Kicks
3. Alternating Lunges
4. Butt Kicks
5. Plank
6. High Knees
7. Burpees

1. Crossover Reverse Lunge
2. Plank Jacks
3. Push Ups
4. Squat jumps
5. Hollow Rock
6. Burpees
7. Side plank (round 1 & 3 right side, 2 & 4 left side)

1. Jumping Jacks
2. V-Ups
3. Lunge Jumps
4. Front Kicks
5. Fast Squats
6. Quick Feet
7. Wall Sit

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Cardio

I would prefer high intensity interval training over regular cardio because it gets your heart rate up and at the same time you are working your muscles. (You will be burning fat longer after an exercise when you are also working your muscles.) But cardio is great too when you want your heart rate up and burn fat. Cardio also has health benefits to our heart and lungs. I would warm up 5 mins before and then do cardio of choice for 30-60 mins. My favorites are:

  • Running
  • Riding a bike
  • Dancing
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Home Workout

There are many home workout videos in YouTube. So if you are really busy make sure you have a few good ones ready and you can have a great and quick workout. My favorite channels that have good workouts are: Blogilates, MadFit, Pamela Rf and Fitness Blender.

Thank you for reading!