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Need advice - no free time workout plan

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SparkPoints: (2,249)
Fitness Minutes: (1,398)
Posts: 66
1/16/13 10:11 P

get the kids involved with the workout have the kids march in place with you, do jumping jacks
even if it's only 5 to 10 min. every day not only will it be good for you but it will be teaching your kids good habits

Posts: 1,193
1/16/13 3:25 P

Get up earlier or workout on your lunch break.

Posts: 6,351
1/16/13 2:59 P

You may find that doing some form of exercise after 8PM will invigorate you since it will be a total departure from what you have done so far that day, consider it a wake up call for your body. If you got to the Spark team Resistance band and bodyweight training you will find 4 short but effective Tabata type bodyweight workouts lasting 4 minutes. Look for Kick Ass Workouts I-IV in the general discussion forum. You can adjust them to your current fitness level.

SparkPoints: (54,915)
Fitness Minutes: (14,158)
Posts: 9,520
1/16/13 2:55 P

Get up 15-30 minutes earlier, and work in some intervals and strength training. :) That's all you need for an effective workout to improve overall health!

SparkPoints: (3,236)
Fitness Minutes: (3,530)
Posts: 331
1/16/13 1:52 P

When I hear or read "Im just too busy and dont have time", well I used to to the same. Now I fit in anything I can. If I have to go straight from work to pick up my son, and miss my Zumba class, I will get to the H.S., get out my car, and walk around the school as many times as I can. If we have errands,I park in the furthest space and walk. If I have to hurry and make dinner, then afterwards I will dance on the WII. When I think about the miles my dad had to walk to get to school, that makes me more motivated. We need to program our minds to simply stop making excuses and keep those pedometers on!! emoticon

SparkPoints: (3,236)
Fitness Minutes: (3,530)
Posts: 331
1/16/13 1:46 P

Even if you have 10 min. a day. There is alot u can do in 10 min. Hula Hoop, Jump Rope,Treadmill, short walk, run upstairs, dance, ect....Try waking up 15 min earlier..

SparkPoints: (58)
Fitness Minutes: (120)
Posts: 11
1/16/13 11:47 A

The only way I've been able to make sure I get regular workouts is to make it an automatic part of my routine, and see it as much of an essential as eating regular meals, or personal hygiene. I fit in a workout daily before I have my daily shower, and it's non-negotiable - now I would feel strange having a shower without working out, almost as if it was a waste of water to shower without getting sweaty first!

I mention this because I think it helps you psychologically if exercise is something you view as an essential part of your routine, rather than something you fit in after you've completed all your other priorities if there's time.

I don't always do a long workout, some days I do 45 minutes, others I just do ten, but I ALWAYS workout before my shower.

Few tips:
- Do you have to make dinner from scratch every night? I often cook up a big bowl of soup or stew at the weekend, plus some homemade burgers, and then there are a few nights a week where I can get a meal out of just reheating and throwing together a salad as an accompaniment. Saves a lot of time. Also look into one pot meals that save you dealing with loads of dishes, or think about investing in a slow cooker/crock pot where you just have to chop the ingredients in the morning and leave them to cook when you're in work. look at other ways you can make chores more efficient too - every time you find yourself spending time on mundane tasks, consider whether you need to do them quite as often, or if there's a way to make them quicker (or to get someone else to do them for you!)
-Is it possible for you to make use of your commute to/from work? It's not possible for everyone, but I know many people who run, walk or cycle home from work. It stops it from just being wasted time.
-can you use your lunchbreak at work to get some exercise? a class? A trip to the pool? Just a walk outside?
- What do you do at weekends? Could you do some activities with the children that also give you and your fiance some exercise? Playing ball games in the park? Swimming? (One of you could stay with the kids while the other swims some lengths).
-Look into HIIT training. It's only recommended if you're already reasonably fit, but I really like that it allows you to get a very effective workout in a very short space of time. If you're not at that level quite yet - check out some of the ten minute workout videos on this site. You can't tell me you don't have ten minutes somewhere in your day to squeeze one of those in?
-try a yoga routine before bed. It'll give you some gentle exercise and also help you to wind down and get a good night's sleep.

SparkPoints: (12)
Fitness Minutes: (0)
Posts: 2
1/16/13 11:43 A

Thanks guys.... great tips. The butt clenches are on starting now!! Lol.

Posts: 1
1/16/13 11:20 A

We are in a 6 story building, so 3-4 times a day, I take a break to refill my water and climb the stairs. It takes 5 minutes at a time, but it works out to be 15-20 minutes a day-the same as some people going to the gym and getting on a stairclimber! It's 5 calories per flight of stairs, so it might not seem like much, but it adds up :)

Also, if you have a long commute, you can do butt clenches in your car. I used to do that when I had a 35 minute commute, and you will feel it the next day. Just work up to holding it for 1 minute at a time.

SparkPoints: (17,350)
Fitness Minutes: (9,703)
Posts: 859
1/16/13 11:10 A

This site has some great Chair workouts you can do at work. Try to do some squats while talking on the phone, you can lift and lower a full laundry basket. Hmm i also climb stairs whenever i can. Hamstring curls at the kitchen counter, pushups using the kitchen counter, Use a couple of soup cans to do tricep curls. Whenever u go down the hallway do lunges... Streches to put away toys and clothes. And playing w the kids outside is great cardio. Hope this helps.....

Posts: 5,070
1/16/13 11:07 A

take a walk at work. find some comrades who want to join you or go by yourself
if your office has stairs, run the stairs for a few minutes
walk around the inside of your building
desk push ups
desk squats
high knees

I only exercise 12 minutes a day. You will find once you start to exercise and eat healthy, the energy will be tapped into. Get your kids involved in exercise too. Take a walk or do some jump rope or jumping jacks with them.

Not to be rude, but if exercise is important enough to you, nothing should stop you.

SparkPoints: (12)
Fitness Minutes: (0)
Posts: 2
1/16/13 10:33 A

Hi everyone, I am new on this site, and am looking for some guidance for a mom of 2 monsters, to get some cardio in. Basically I leave the house for work at 6am and get home at 6pm. My fiancÚ works nights so I have from 6-8pm to get dinner ready and cleaned up and do the bath time/bed time routine. By the time that is over, I am exhausted. Any suggestions on how I can sneak in some some sort of work out either on while at my desk job, or in any small window of time I may find for myself??

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