Let’s face it, sometimes it seems like your life will never slow down long enough for you to fit in a good workout.

But, whether you’re a stay-at-home parent or you work every day, there are ways for you to fit in some quick exercise that will not only help you feel better, but get you on track to living a healthy lifestyle.

Set Your Alarm Clock 10 Minutes Earlier

fit a workout into your busy schedule

We know those 10 extra minutes of sleep are precious, but instead of hitting that snooze button try to fit in a quick workout.

If you find yourself having a hard time getting up, try slowly making your way out of bed with some simple yoga poses. Your body will thank you for taking the time to slowly wake up and stretch out those tired muscles.

If you’re a bit more ambitious in the mornings then do intervals of squats, pushups, and situps. Ten minutes of doing 10 to 20 reps of each exercise will definitely get you up and moving in the morning with the added bonus of getting an invigorating workout.

Take a Walk at Lunch

Use your lunch break as an opportunity to squeeze in a bit of cardio. Taking a walk might not be the most vigorous exercise, but it’s a simple one that will help you feel better throughout the day.

Walk in spurts of brisk and slow paces to get your heart rate up so you can enjoy those heart-healthy benefits of walking. Additionally, the fresh air and sunshine will help you de-stress before the rest of your busy workday.

Take Advantage of Naptime

fit a workout into your busy schedule

This one is for you stay-at-home parents. Instead of taking a quick nap for yourself during naptime, why not take advantage of your kids’ down time and fit in a workout? Naptime is the perfect opportunity for any parent to hop on the treadmill or try a new yoga routine.

With the kids asleep you will be able to work out without worrying about where the little ones are, or what they’re doing. Completing an exercise routine in the middle of your day will also put you in a better mood, allowing you to take on the rest of your busy day with confidence and ease.

Don’t Forget the Dog

We know that it can be hard to think about exercise at the end of the day, but you should take your pup for a walk so you both get a little workout in. Especially in warmer weather, evening is the perfect time to take your dog out on a stroll. You can walk to the park, go for a run, or even take a bike ride.

This is a great opportunity for you to get your daily dose of exercise while bonding with your furry family. Plus, it gives them a chance to burn off extra energy before bedtime and keeps them healthy as well.

Ditch the Commute

fit a workout into your busy schedule

Turn your commute into something productive by using exercise as a way to get to and from work. You can ride a bike to get back and forth, or take public transportation and then run or walk home at the end of the day.

Running at the end of a long workday will help you decompress, providing you the opportunity to relax as soon as you get home. This option will not only help you get in shape, but also allow you to minimize your own carbon footprint.

Clean the House

Cleaning around the house is a great way to maximize your productivity. Since you clean anyway, next time add interval training to your routine. Between cleaning each bathroom you could do 50 jumping jacks to get your heart rate up. Before you vacuum those stairs, run up and down them three times.

You can add any workout you like in between cleaning rooms. This is a great way to multitask and get two things done at once. Plus, you don’t have to worry about getting too sweaty, so push yourself to the limit!

Work Out in the Office

fit a workout into your busy schedule

If you spend a lot of time in a cubicle, it’s worth trying to find exercises you can fit into your daily work routine.

Next time you wait for documents to print, instead of standing around, do calf raises while the printer is doing its job. If you feel like you’ve been sitting at your desk for too long, try doing chair dips to strengthen your arms and give your back a break.

Watch TV

Do you have a favorite show you watch every week? Or are you the type to binge on something on Netflix? If you’re a TV addict, try working out during your favorite shows. Many popular TV shows already have workout routines created for them, it just takes a quick Google search to find them.

These routines involve a certain workout every time a character says a catchphrase, or a guest character makes an appearance. For example, if your two favorite characters kiss, you must do 10 pushups. Or, every time you hear the theme song you must do 20 burpees. This is a great way to work out and catch up on your favorite shows at the same time!

Bonus Tip: Make working out fun by competing with friends. Challenge each other to reach your goals within a certain timeframe and reward each other for hitting those benchmarks. Instead of going to the movies each weekend, plan a day at the park playing football or softball.

It’s important to remember you don’t have to do this alone. In fact, the more the merrier! Find a support system that needs motivation to work out just as much as you do, and go on this journey together.


A busy schedule shouldn’t prevent you from living the healthy lifestyle you deserve. By sneaking in a workout while your kids are asleep or taking a quick walk around the park, you can still work your way toward a happier, healthier you.