How to Workout when You Don’t Have Time to Workout

Audio Podcast of this Video

If you’re someone who has trouble finding time to fit in a workout, I’m going to show you how to get in shape with as little time as possible. And with just 10 minutes a day, you could take a five minute bike ride or walk to a location, use body weight exercises or find a pole and use your rubber bands to get a total body workout. The five minute ride gets you working out the second you leave your house, which eliminates a five minute, 10 minute, or 20 minute car ride to the gym and the ride back. Which can save you a total of 40 minutes in your day, to do what needs to get done with more energy and positivity from your workout.

So you’re eliminating 40 minutes of non exercise time there. You don’t even have to get changed if you don’t want to. Unless, you’re going to sweat, that may be something different. I have done exercises in jeans and a t-shirt many times if I am in a jam and need to get my blood pumping with a workout for 5 or 10 minutes to energize my day. Sometimes you can’t let simple things get in the way of you getting exercise. Like you don’t have workout clothes or you don’t have 40 minutes or an hour to go to the gym or else you may always find a reason not to work out.

So don’t let the workout clothes get in the way. Don’t let the drive to the gym get in the way. Don’t let the gym being too busy or crowded get in the way. Start with the five minute bike ride or walk. Pick a couple body weight exercises like squats, lunges, and push ups or attach rubber bands to a sign, fence, bench, or tree. I found a 15 MPH sign, so that means I can do 15 reps or 15 sets, or I can make up my own workout, but it helps to have fun and be creative along the way.

So, in very little time at all, I’ll show you how to do your total body. So you can start with the core.

Video transcription:

I’m just going to do one exercise of each body part. So with this, I’m going to do rotation and I’m not only going to be pulling with this side. I’m going to be pushing with this side. So my core is going to turn as one unit. Everything else is going to stay firm…Do both sides. I would only do all the exercises on one side just for the video, but because I’m a freak for balance and I’m afraid I won’t go back and do the other side, I’m going to do both sides here.

Next is a lateral bend, hold everything in with good form. I’m going to be pulling down with this side while also lengthening and in control on the other side, and I’m going to do both sides.

Good.

So there is rotation and lateral flexion. For a curl or sit up, start with your abs or mid section long and tall, pull in your core and control the entire movement down and control the entire movement back up as the abs lengthen until you are standing up straight again. Remember to control each and every muscle involved in every exercise you do, throughout the entire exercise.

That’s for the abs in the front,

Now let’s work the low back. Hold the rubber bands tight up by your chest, hold the biceps tight in a curl position to put tension on your low back with the rubber bands. Come forward about 45 degrees, bending at the hips, then come back up to standing straight and tall, don’t lean back. You always want to keep tension on the muscles you are using and you always want to protect the joints of your back.

While you’re here with the rubber bands in this position you can also do rear delts for posture. You can do bicep curls. You can do triceps…

You can do back/lat rows. You can do pull-ups. You can change the grip during these exercises to work diffent muscles. You can change the angles to work different parts of the muscle, like putting tension lower for the chest and higher for the shoulders. This can all happen from working different angles of the chest. You can do flys. For a lot of movements you can do a strength component for that muscle and a stretch component, from the same position you are in, to give the muscle what it needs to be a healthier muscle.

You can do a stretch for the chest and lengthen up tall. When you’re done that, as a nice way to stretch, you can turn and stretch the neck and the shoulder.

Do both sides.

Facing away from the rubber bands, fold forward, stretching the Hamstrings. Let the rubber bands pull you back, as your chest comes closer to the tops of you thighs.

With this stretch you can relax and breathe and the muscles will lengthen, you can stretch the shoulders in the opposite direction and stretch the neck.

Do both sides.

The point I’m trying to make is, if you just do something, you’ll find you’ll be able to find 10 minutes somewhere in your day to exercise and that energy will help you get more from each hour in your day. It is like that 10 minutes of exercise actually adds to the amount of things you can get done in a day. So in some weird way, in my crazy mind, I don’t have enough time not to work out each day. Not to mention that everything seems to go better when I start my day with exercise.

Yeah, so, work every body part once. One exercise for strength and then stretch to get the heart and the lungs pumping and to give your body what it needs to grow.

If you find that you don’t have time to work out, just find 10 minutes a day, get on your bike, take a walk, use some rubber bands. use body weight exercises, just do something for each body part, and get back to your day. That 10 minutes that you take to work out is going to make your entire day better.

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The bottom line is don’t cheat yourself. Don’t give yourself excuses to not give your body what it needs to feel great. And you’ll find over time, your body will give you back much more than you’ve ever invested into it.

If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.

My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.

The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.

Link: The Health Equation

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