Fitness Friday – No Excuses Daily Workout Plan

No Excuses daily Workout Plan title image“I just don’t have time!” is something I hear daily when it comes to working out.

Well today I am going to challenge that and show you that you can make time for working out every day without making big changes to your schedule!

Don’t believe me?

Read on!

One of the main reasons we think we don’t have time is because we’ve been taught that we need to set aside forty five minutes to an hour for an effective workout.

That’s old school thinking.

What we’ve learned in the past decade or so is that how you workout has a lot more to do with your results than how long you work out for.

A fifteen minute BURST or Tabata session will keep you burning fat throughout the day, as opposed to a 45 minute run which only burns calories while you are engaged in the activity.  A focused weight training session will do wonders for definition and fat burning far beyond the time it takes to get through your sets.

When you focus on intensity and select your exercises wisely to get the most out of what you do, you can break your workouts down into smaller chunks and still get fabulous results.

Here are three ways you can add enough workout time into each and everyday without having to make major changes in your schedule:

Start Strong, End Strong!

Your energy is at it’s highest at the beginning of the day so capitalize on that.  Start your day with a 5 to 10 minute carefully planned workout and you’ll feel energized and keep burning calories all day long. I’ve shared several 5 minute abs workout over the past few months, so check these out for inspiration. One of the added benefits of an early morning workout is that you’re more likely to made healthy choices for the the rest of your day since you’ve already made an investment in your health.

Do another five minute workout an hour or two before bedtime. It’s a fabulous way to unwind, release whatever stress you accumulated during your day, and keep your fat burning machine revved up.

Mimi Workouts Throughout the Day

I LOVE mini workouts!!  I take small breaks throughout the day during which I combine a series of exercises to give me an overall killer workout in under 5 minutes. This is one of my favorite ways to stay on track with my fitness goals and overall healthy living goals without stressing out about carving out a big chunk of time for my workout.

The concept is simple — do 4 to 5 mini workouts throughout the day, keeping each around 5 minutes or so.  During those 5 minutes you give it your all.

Here are a few sample “On the Spot” Workouts

Plank-Push Up Cycle

  • Start in a plank position, arms extended, core engaged, legs tight.
  • Hold plank for 10 count
  • Do one push up and return to plank
  • Hold another ten count
  • Lift one leg, then the other, do two push ups
  • Hold plank for 10 count
  • Execute 2 prisoner push ups, one starting with the right arm, followed by one starting with the left arm.
  • Hold plank for 20 count.
  • Do a T-Push up on the right followed by a T-Push up on the left
  • Hold plank a final 10 to 20 count.

Squat-Lunge Cycle

  • Start standing, feet shoulder width apart,
  • Sit back into a deep squat and hold for 10 count
  • Return to standing then step back into a reverse lunge with your right foot
  • Return to standing bringing knee to chest or kicking leg forward
  • Repeat with left foot
  • Sit back into a deep squat and pulse for 30 count
  • Do 15 prisoner squats

“On the Spot” Workouts

This is a variation on the idea outlined above. How often do you take a break during the day? Whether you take a bathroom break, run into the kitchen to grab a glass of water or a snack, throw in a load of laundry, chances are you are taking more than a dozen breaks throughout the day. And those breaks are perfect for “On-the-Spot” workouts.

Need a snack or glass of water? Drop down to the floor and do 5 to 10 push ups.  bonus: I suspect you’ll make healthier choices with your snack when your using your break for a quick workout 😉

Time for another load of laundry?  Crank out 10 burpees or 30 mountain climbers before you put your load in and another set after you start your load.

Need a bathroom break?  Do deep lunges on the way there and another set on your way back.

Taking out the trash?  Run up and down the stairs or a hill 5 times.

As you can see it really isn’t hard to sneak in a workout every single day of the week if you choose to.

The key is to make it a priority, get creative and change things ups so you have fun!!!

And then JUST DO IT!!!

I hope you’re jazzed up to get cranking now you see how easy it is to get an effective workout every day. Feel free to reach out if you want more ideas. I’m happy to help. 🙂

How do you make sure you get your daily dose of exercise? What are some of your favorite mini workouts?  

 

Comments

  1. These are great ideas for me. I fall into the category of people with a few too many excuses. I don’t know if I could get over to the gym for an hour on most days, but I’ve got an extra five minutes here and ten minutes there.

  2. I love the idea of mini workouts! So often I want to work out but I convince myself that I don’t have time! This busted that theory though – I’ll start making mini workouts a part of my day.

  3. I love the idea of burst workouts throughout the day. I too have too many excuses. I would need to modify these ideas though for my ability.

  4. I really enjoy working out. I work out every morning and I just joined a new gym!

  5. I have been so busy lately that I am beginning to feel like a sloth in my workout routine – which has become nonexistent. Thanks for the info about short, effective workouts. Time to get my move on!

  6. I have to stay on a routine. If I don’t work out in the morning then I don’t get it done. So basically first thing in the morning. At work my mini work out’s consist taking the three flights of stairs instead of taking the elevator. I do these stairs 5 times a day! When I first started working there I could barely get up those three flights once without killing over. Now I can run them! Every few months I set a goal to add an extra time.. So I need to up it to 6 times a day! 🙂 I have an alarm on my fit bit that reminds me to get up and do them! 🙂

  7. I seriously need to get back into the groove of working out daily. Life has been a whirlwind of busyness lately!

  8. Deborah W. says:

    I have a hard time getting motivated to get on the treadmill every day. Doing mini workouts sounds like it would not only be fun but rev up my metabolism to keep me going all day. Thanks!

    • You are most welcome Deborah! I can’t get motivated for a long workout on the treadmill either but to be honest with you, you don’t get much out of it anyways. You’ll burn more fat in a much shorter period of time with a BURST type of workout and Yes! It is fun so go for it!!!

  9. Wow! I am blown away by your simple yet effective concepts for workout. Thanks for the fitness awareness!

  10. Alicia Szemon says:

    I really need to get on a nice strict workout plan. I can never keep on one.

    • The secret to sticking to your workout plan is to make it fun and approachable Alicia! Stop thinking about is as strict but rather think of it as something you really look forward to and you should have no problems making the time for it every day.

  11. Judy Thomas says:

    Thanks for the tips.You make it look so easy 🙂

  12. Great fitness plan

  13. I start working out then I stop, been like that for a few years now, I don’t have anyone to workout with me, and I get bored doing it alone, now I am strugling with myself..

  14. Lynne Newstead says:

    I am handicapped and am always looking for exercises I am capable of doing to keep as fit as possible. Thanks for the help.

    • You are most welcome Lynne. Feel free to reach out to me. If you can let me know what handicap you suffer from I may be able to suggest specific exercises that would be beneficial to you. Don’t hesitate to drop me an email 🙂

  15. I agree, the hardest part of starting a workout routine is choosing to make the time to do it, but once you do it’ll be so worth it! I never enjoyed working out before but now I feel guilty if I don’t exercise.

    • Amen Danielle! Once you get going and start feeling the benefits of regular workouts you really don’t want to go without! It’s so therapeutic in so many ways! Happy to hear you’ve made such a powerful transformation!

  16. this is awesome, thanks!!

  17. Lisa Coomer Queen says:

    This is great! I had to pin it for my daughter! Her favorite words are I don’t have time! Thanks!

  18. Babette Thurston says:

    This is so me right now! I have all good intentions, but then my excuses get in the way! Mini workouts seem great and easy to do. Thanks for the motivation!

  19. Linda Manns Linneman says:

    I like the idea of doing a few smaller exercise programs throughout the day rather than one longer session. It is much easier to take smaller periods of time throughtout the day for me. Thank you so much for this great article

    • You are most welcome Linda. I have found this to be extremely effective for me. It’s much less intimidating to think about five to ten minutes here and there than a half hour or more. I also know that even if I only sneak in one mini workout I’ve done enough to reap the rewards so I don’t get all stressed about not having done enough.

  20. Racquelle says:

    This is great I just started my fitness journey.

  21. Laura Jabri says:

    Thank you very much for this post.

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