With exercise, every session counts. It’s better to have 3-4 20-minute workouts a week than a single 2-hour session. [2] X Research source If you can’t find time for a full 30-minute session, try breaking your workout into several smaller sessions. You might, for example, fit in 2 15-minute workouts instead. You’ll form a habit more easily if you exercise every day, even if it is only for 10-15 minutes. If you have a busy day, try to squeeze in at least a brisk walk, a few running laps around the block, or a 15-minute Pilates session.
If you spend lots of time on social media, for example, exercise with that free time instead.
If you’re currently watching Parks and Recreation, for example, you could take your phone with you to the gym and watch it as you run on the treadmill. You can also work out from home while watching your favorite show on TV.
If you work out in the morning, go to sleep wearing your exercise clothes so you don’t waste time getting ready.
You can also take exercise classes at your local gym or recreation center. Depending on your preference, you could take yoga, Zumba, aerobics, cycling, strength training, or other popular fitness classes. If you’d prefer to work one-on-one with someone, hire a personal trainer. They can help you improve your overall fitness and hold you responsible for a specific appointment.
If you have a dog, for example, you could count walking it as exercise. You don’t need special equipment to work out at home. Following exercise videos on YouTube is a great way to get a quality workout without leaving your home.
You can, for example, write in your schedule, “March 10th: Go to the gym’s crossfit class at 7 PM. "
If you need to, just start out with 10, 15, or 20 minute sessions. As you get stronger and fitter, you can extend the length of your workout. If you can’t run a mile, break it up into intervals. Run for 5 minutes and then walk for 5 minutes. Over time, run for longer and walk for shorter periods until you can run the whole mile.
You could, for example, go on a run on Monday, attend a cycling class on Wednesday, and play tennis on Sunday for 3 of your weekly workout sessions.
You could, for example, use weight machines on Tuesday and attend a crossfit class on Saturday for 2 of your weekly workout sessions.
On your rest day, for example, you could do yoga, meditate, stretch, or go on a walk. [13] X Research source
For instance, do cardio on Monday, strength training on Tuesday, rest on Wednesday, cardio on Thursday, strength training on Friday, rest on Saturday, and cardio on Sunday.
After working out, for example, you could write in your schedule, “November 23rd: Went on a 2-mile hike. "
If you only have time for 3 workouts, for example, you could plan 2 morning runs and 1 crossfit session.
If you write your schedule down, pin it up somewhere near your bed so you can see it right when you wake up.
If you love being in the water, for example, you might swim laps for a cardio workout or attend a water aerobics class.
Since exercise boosts your endorphins, you may even feel better after working out.
If your exercise schedule is still hard to follow, you may want to vary the types of exercises you’re doing or how long your workout sessions are.
