The ‘No More Excuses’ 30 Minute Express Workout!

short on time

  • Are you constantly pushed for time?
  • Are there never enough hours in the day? 
  • Are you a busy mum or dad and / or work fulltime?
  • Do you struggle to find the time to exercise?

If you’re acutely aware how important regular exercise is, but time always against you, read on as the solution is at hand…

Why Being Busy IS a Valid Excuse (For Not Exercising…)

We all have the same 24 hours in the day, but more often than not exercise ends up on the back burner. The number one reason for not exercising? “I’m too busy.”

And while many people would argue that being busy is just an excuse, the reality is most of us are more time challenged than ever.

For the solo mum who works fulltime, the couple who have started a family business, or the manager / CEO of a large company, to be told “you just need to manage your time better”, or worst of all, “you’re being lazy”, is just plain insulting.

As as a parent of two small children and a business owner who often works from home, I can totally relate. It takes a little planning and co-ordination with my family, however I can usually manage 3 x 30 minute workouts per week. (4 is pushing my luck!)

In fact, having worked with thousands of individuals over the years, I’m yet to meet someone who is NOT time challenged. (If you’re one of the lucky ones who has time on your hands, consider yourself part of a very small minority…)

So what to do when you know how important exercise is for your mind and body, but there simply aren’t enough hours in the day?

It usually involves some creativity, however here’s what I share with my most time challenged clients…

1: Dispel the Exercise Fallacy that “More is Better!”

First of all, it’s important to dispel the notion that exercise should last an hour or more to be worth your while. From a time perspective not only can this be impractical, from a physiological point of view, it’s just not necessary! (My body transformation clients prove that time and time again). Instead, it’s about working out intelligently and making the most of your precious time.

Sure, if your goal is to partake in a long distance event such as a triathlon or half marathon, that’s going to require a big time commitment (and a very understanding family). However if your goal is body transformation, improved fitness and health, a LOT less time is required. (Despite what many so called “experts” would have you believe…)

In fact, a well designed workout programme, one that takes 20 to 30 minutes 3 times per week will often yield better results than workouts that take an hour or more – the latter which I wouldn’t recommend anyway.

(Nb: When I share this tip with my clients they usually breathe a big sigh of relief, and rightly so…)

2: Prioritise & Schedule It

Unless you prioritise and schedule exercise, inevitably something or someone else will consume that time. Make sure to block this time out in your diary, and be very diligent about enforcing it.

But the question still remains…

For the busiest among us, where to find an extra 20 or 30 minutes 3 times per week?

Here are some ideas;

Exercise first thing in the morning

Go to bed 30 minutes earlier at night so you can wake up 30 minutes earlier the next day.

Many of my clients prefer to work out first thing in the morning as it sets the mood for the day. That and the fact that when your body is flooded with endorphins from exercise (a neurotransmitter that boosts our moods) you’ll be more efficient and productive in the hours that follow. Also, if you have children, it gives you a little “me” time before your day gets crazy with meal preparation, school drop offs, housework etc.

Exercise First / Nap Later!

If you have small children that nap during the day, do your workout as soon as they go to sleep. (Assuming of course that you’re not an early bird with your workouts). Of course, the temptation might be to catch up on housework, which you can still do afterwards, but do your structured exercise routine FIRST! Otherwise there’s a good chance that exercise will fall by the wayside.

If you need to rest and/ or you’re sleep deprived (highly likely if you have small children) take a short nap after your workout, followed by the housework. Preferably in that order.

Now don’t get me wrong, catching up on rest will take precedence some days. In that case remember there’s always tomorrow. As I remind my clients, it’s not what you do some of the time, it’s what you do most of the time that really matters…

Split Your Workout Up

If you can’t commit to the full 20 or 30 minutes of exercise in one hit, split it up. For example 2 x 15 mins or 3 x 10 minutes. In fact, there might even be some benefits to exercising this way. Benefits such as more energy production, a spike in your metabolism, and more recovery.

Still can’t find the time to exercise?

Check if there are any time wasters you can nip in the bud. (Most of the busiest people I know also have very good time management skills, so the following may or may not apply).

  • Limit time on social media
  • Cut back on TV time
  • Delegate jobs to work colleagues / partners / children (don’t try to do it all yourself)
  • Condense your “to do” list (there’s always tomorrow)
  • Use babysitters / ask family & friends to help out whenever possible

Click here for some of my BEST time saving tips in and out of the gym…

Take the 30 Minute Express!

30min-express-workout

If you have limited time to work out, but still want to get the most “bang for your buck” – maximum strength, fitness and fat loss –  the solution is to integrate the following 3 components into your workouts.

1) Metabolic resistance training – lifting weights for time (as opposed to counting repetitions).

2) Circuit training – grouping exercises together with very short rest periods between.

3) Interval training – alternating short bursts of cardio with periods of recovery.

My 30 Minute Express Workouts do exactly that. Not only do they contain novel, fun exercises that require little to no equipment, I guarantee you’ll get twice the results in half the time.

Here’s how to structure your weekly workout schedule.

Mon: 30 min express workout
Tue: Rest
Wed: 30 min express workout
Thu: Rest
Fri: 30 min express workout
Sat: Rest
Sun: Rest

(Or you could work out on Tues, Thurs & Sat)

So if you’re ready to make room for the most time efficient, yet result producing, workouts on the planet, click here to take the 30 minute express!

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