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Fast Fitness for When You Don’t Have Time

I started a fitness company, then didn’t have time to workout! Yikes! So that led me to creating more My Trainer Fitness workouts for fast fitness as a way to maintain a reasonably fit life, even when you don’t have time.

My Story in Short – Age was Setting in

In my late 40’s, I needed help getting more fit. I had chronic back pain and osteopenia, the precursor to osteoporosis. Age was setting in. I was working out at home doing Tae Bo exercise DVDs but needed more.

So I joined a gym, hired a personal trainer, (because I was clueless how to use the machines and the best exercises to do).

As a result of getting more fit, resolving chronic back pain and reversing osteopenia, I collaborated with my then personal trainer to create the My Trainer Fitness line of fitness products. If you want to know more about that story, here’s more.

Finding Passion and Purpose

Fast forward a few years on this journey, and I became a certified personal trainer. I took the ISSA PT training to feel more confident as a fitness pro with a fitness website, and because I love learning and growth, but I never trained clients for pay.

As a part of growing and building this website, I discovered more of what I love to do: write, create products, grow businesses and help others build their businesses. So I, along with my family, are building our media publishing company, under which there are a number of brands.

So if you don’t yet know your purpose or passion, don’t worry. Just get started in the direction you want to go in and you will discover more open doors of opportunity along the way.

So what does that have to do with exercises for when you don’t have time?

Fitness Pro – But no Time to Workout!

I love my work. But… my work requires me to sit at a computer all day long. And we’re talking 12-16 hour days. I can sit there writing, creating, ideating, and helping people for hours on end. I would keep on going if I didn’t have to sleep. But…

My work requires sitting all day long.

So I love my work, but I also love to be vigorously active. It’s a conundrum. How to keep fit when you just don’t have the time???

On my wishlist is a stand up treadmill desk, (but we don’t have the space for that yet). If you can get one of those (or already have one, that’s the way to go). My dream office for when we relocate, includes a treadmill desk and also a bicycle desk or under desk pedal exerciser.

Well there’s no question that I’m not as fit today as when I had a couple hours a day dedicated to exercise and fitness. However, most of us don’t have an hour or two each day for that; at least not every day.

Most all of us are fighting the greatest health risks of the 21st century: sitting too much and eating refined and lifeless foods. And yet…

Your body is designed to move.

The Good News

Your body needs daily exercise. BUT…  the good news is that you don’t have to be a fitness fanatic, physique pro or gym rat to maintain a healthy body. You don’t even have to workout an hour or more each day. In fact…

Moving more often throughout each day is better for your body than exercising for an hour but sitting all the rest of the day.

Fast Fitness for When You Don’t Have Time

So here’s how I break up my day to add in fitness, even when I don’t have time. AND it makes a difference. It shows in my skin, in my weight and in toning, and it shows on the scale.

Each day when I do these simple exercises, even if only for THREE MINUTES, the next morning, my Tanita body scan scale shows increased muscle mass, decreased fat percentage and a reduced biometric age.

These may take you a minute or two more or less than 3 minutes, but this is the average length of time. I try to do one set of something like this with every bathroom or water break to energize my system, and it works!

Fast Fitness Breaks

3 Minute Set – Squats & Push-ups Set

Body weight exercise only:

  • 10 Squats
  • 10 Close grip push-ups from desk, chair or wall
  • 10 Jump Squats
  • 10 Push-ups (from toes or knees; or from desk, chair or wall if you can’t go to the floor)

If you have more time, rest 30 seconds in between this set, then repeat for a full circuit of 3 sets.

3 Minute Set – Squat with Rows Set

Use dumbbells that are a medium weight for you, e.g. 5-12lbs; if you’re at work and don’t have weights, you can do it without, or grab a couple books instead of dumbbells.

  • 10 Squats, no weights
  • 10 Squats w/ dumbbell front rows
  • 10 Bent-over rows w/dumbbells
  • 10 squats with rows w/dumbbells

If you have more time, rest 30 seconds in between this set, then repeat for a full circuit of 3 sets.

3 Minute Set – Standing Abs & Core

  • 10 Knee ups (bring knees to chest, one at a time, while standing; keeping back straight)
  • 20 Elbow to Knee (lifting left knee toward chest, bring right elbow to knee; reverse to right side (10 each side; 20 total)
  • 10 Side Bend-Right – lean torso to right side as far as you can comfortably go; raise and repeat
  • 10 Side Bends-Left – lean torso to left side as far as you can comfortably go; raise and repeat

If you have more time, rest 30 seconds in between this set, then repeat for a full circuit of 3 sets.

fast fitness, core exercise, my Trainer Fitness, exercise at work,
Fast Fitness at Work – Elbow-to-knee core exercise. Image – MyTrainerFitness

MORE…

Squat jumps and push-ups are my favorites because they recruit the most and largest muscle groups for each exercise, plus cardio. When I have only two minutes, that’s what I do:

2 Minute Set – Squat Jumps & Push-ups

  • 20 Squat Jumps
  • 20 Push-ups

If you can yet do 20 of each, start with whatever you can do, even if it’s only three.

So it’s easy to think that we exercise only counts if we’re at the gym for an hour. Not so. Every move you make, counts. The more you move the more it counts. The more you move, the more you’re stimulating your circulatory system, and the healthier you will be.

Just as the calories and junk foods add up to harm you, so too does daily movement and adding in healthy habits add up to help you.

If you’re a visual person and need photos to help you identify the exercises and how to do them, here are a few other sample workouts for you from the My Trainer Fitness for at Work 6 pack:

fast fitness, My Trainer fitness for at work, exercise at work
Fast fitness at work – MyTrainerFitness

And here’s a free download of the first half of the My Trainer Fitness for at Home 6 pack workouts:

 

3 Free 30 minute workouts in 2, 15 minutes circuits each:

Printable PDFs:

My Trainer Fitness for At Home 6 pack – Day 1 card, lower body

My Trainer Fitness 100 Calorie Workouts 6 pack, Day 2, upper body

My Trainer Fitness for At Work & 100 Calorie Workouts 6 pack – full body + cardio

Don’t make exercise a big deal, just a big priority. ~LeAura Alderson


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