Finding Time To Exercise When You Work 60+ Hours A Week
With inflation not going away and it becoming more difficult to find one job to pay the bills, working multiple part-time jobs has become standard. You may work 60 hours a week (or more!). You end up feeling super tired and exhausted. Here are ten simple and effective ways to stay fit even when you work 60+ hours a week.
Make A Plan
Planning is the first step to fitting exercise into your busy week. Treat your workouts like important meetings or appointments that you can't skip. Here's how you can create your own workout schedule.
Pick Your Days
Choose 2-4 days during the week when you can spare at least 30 minutes. You can choose early mornings, mid-mornings, afternoons, mid-afternoon, evenings, nights, and late nights. Choose days and times that work best with your schedule.
Set Reminders
Remember to use your phone to set reminders. These reminders on your phone's calendar can be a helpful tool to keep you on track with your workout schedule.
Be Flexible
Sometimes, things don't go as planned. That's okay! Life happens! If you miss a workout, try to get back to it the next day.
Start Small
When I first tried to fit exercise into my busy days, I tried to do too much at once. It was overwhelming! Instead, start with small workouts that are easy to manage.
10-Minute Sessions
You can find 10-minute workout videos online that target different areas of your body, like your arms, legs, or core. Watch or listen to these videos while you work out!
Desk Exercises
Sometimes you can't leave your desk. That is true both at the office or if you work remotely. Try simple exercises like leg lifts, seated marches, or shoulder rolls when you're stuck at your desk.
Take The Stairs Instead Of The Elevator
Decide to take the stairs instead of the elevator when you are going to work. If where you live has the option of stairs and elevators, make the conscious decision to take the stairs. Additional exercise can help you stay fit when you're busy.
Use Your Breaks Wisely
If you're working long hours, you probably get a few breaks throughout the day. This is a great time to squeeze in some physical activity.
Walking Breaks
Take a brisk walk outside or around the office during your lunch break. Even 15-20 minutes of walking can boost your energy levels and clear your mind.
Stretching
Every hour or so, stand up and stretch your muscles. Stretching helps reduce tension and keeps your body feeling good.
Mini-Workouts
Do a quick set of exercises like squats, lunges, or push-ups during short breaks. Just 5 minutes is enough to get your blood pumping!
Try High-Intensity Interval Training (HIIT)
High-Intensity Interval Training, or HIIT, is a super effective way to exercise in a short amount of time. HIIT involves short bursts of intense exercise followed by brief rest periods. Here’s why it works for busy people like you and me.
Time-Efficient
You can complete a HIIT workout in as little as 15-20 minutes. That’s faster than watching an episode of your favorite TV show!
No Equipment Needed
Many HIIT workouts use your body weight so that you can do them anywhere—at home, in a hotel room, or even at the office.
Effective For Fat Loss
HIIT is great for burning calories and boosting your metabolism. You keep burning calories even after your workout.
Simple HIIT Routine
Burpees: 30 seconds
Jumping Jacks: 30 seconds
Squats: 30 seconds
Push-ups: 30 seconds
Plank: 30 seconds
Rowing machine: 30 seconds
Rest: 1 minute
Repeat 2-5 times for a full-body workout!
A simple HIIT exercise routine to get your blood pumping when you want to work out around your busy schedule.
Short Workouts At The Gym
If you prefer going to the gym but you're pressed for time, don't worry! You can still have a productive workout session in 60 minutes or less. Here are some ideas for quick gym workouts.
Circuit Training
Circuit training is moving quickly from one exercise to another with minimal rest. You can do a full-body workout by combining exercises like squats, bench presses, deadlifts, and rows. Aim for 8-12 reps per exercise, and do three circuits with minimal rest between exercises.
Supersets
Supersets involve doing two exercises back-to-back without rest. For example, you could pair bicep curls with tricep dips or lunges with shoulder presses. This approach saves time and keeps your heart rate up!
Cardio Sprints
If you enjoy cardio, try 20 minutes of interval training on the treadmill or elliptical. Alternate between high-intensity sprints and moderate-paced recovery periods. Cardio sprints are a great way to burn calories quickly.
Express Classes
Many gyms offer short, intense classes like "express spin" or "power yoga" that last 30 minutes. Check your gym's schedule for these quick options.
Intense Sessions
Make each session more intense. Focus on being as efficient as possible in the gym. A more intense gym session can help you become more fit and lose weight than a long, gentle session. Make every minute count!
Simple 30-Minute Gym Workout
Warm-Up (5 minutes): Light jogging or cycling.
Circuit Training (20 minutes):
Squats: 3 sets of 10 reps
Bench Press: 3 sets of 10 reps
Bent-over Rows: 3 sets of 10 reps
Plank: 3 sets of 30 seconds
Cool Down (5 minutes): Stretching or light walking.
Sample Gym Superset:
Superset A:
Bicep Curls: 3 sets of 10 reps
Tricep Dips: 3 sets of 10 reps
Superset B:
Lunges: 3 sets of 10 reps (each leg)
Shoulder Press: 3 sets of 10 reps
Finish with 5 minutes of stretching.
Prioritize Gym Time Before Or After Work
Finding the best time to hit the gym can be tricky when you're working long hours. But with a bit of planning, you can make it happen.
Morning Workouts
Consider going to the gym before work if you're an early riser. Exercising at the start of the day gives you an energy boost that can last your entire day.
Tips for Morning Workouts:
Lay out your workout clothes the night before to save time in the morning.
Prepare a quick breakfast or smoothie to fuel your workout.
Set your alarm 30 minutes earlier to make time for your session.
Lunch Break Workouts
If you have an extended lunch break, consider sneaking in a quick workout. Many gyms offer express classes or have equipment for a short session, making it convenient for you to stay active even during a busy workday.
Tips for Lunchtime Workouts:
Bring your workout clothes to the office to change quickly.
Opt for a quick shower or freshen up with wipes after your session.
Eat a healthy meal after your workout to refuel, feed your muscles, and get back to work energized.
Evening Workouts
Consider going to the gym after work if you're not a morning person. It's a great way to unwind and relieve stress from a busy day.
Tips for Evening Workouts:
Pack your gym bag the night before to go right after work.
Choose a gym close to your workplace or your home.
Have a light snack before your workout to keep your energy levels up.
Make Use Of Your Commute
Believe it or not, your commute can also be an opportunity to exercise. Here are some ideas.
Bike To Work
If you live close to your workplace, consider biking. It's a great workout and saves money on gas or public transportation.
Walking Part Of The Way
If you take a bus or train, get off a stop early and walk the rest of the way. Daily walking adds extra steps to your day.
Standing Commute
Try standing instead of sitting on a bus or train. It might sound simple, but standing engages different muscles and burns more calories.
Involve Friends And Family
Sometimes, the best motivation comes from people around you. Involving your friends or family in your exercise routine can make it more fun.
Workout Buddy
Find a friend who also wants to exercise and make a plan to work out together. Having a workout buddy makes you accountable, and it's more fun, too!
Family Activities
On weekends or days off, plan active outings with your family. Go for a hike, play a sport, or even walk around the park.
Online Fitness Communities
You can join online fitness groups and communities to share your progress. You can find support from others juggling busy lives in these communities.
Listen To Your Body
It's important to remember that rest is just as crucial as exercise. If you're tired or worn out, taking a break is okay. Listen to your body.
Rest Days
Make sure to include rest days in your schedule. Rest days help your muscles recover and grow stronger.
Sleep Well
Make it a health goal to have 7-9 hours of quality sleep every night. Good sleep improves your workout performance and overall well-being.
Hydrate Your Body
Drink plenty of water throughout the day to hydrate your body. Hydration is even more critical when you're regularly working out.
Make It Fun
Finally, remember to make your workouts enjoyable! You're more likely to continue to workout if you enjoy the exercise. Here are some ideas.
Dance
Dancing is a fantastic way to get moving and have fun. Put on your favorite music and dance around your living room.
Try New Activities
Trying something new can keep things exciting, whether it's yoga, pilates, or martial arts.
Listen To Music, Podcasts, Or An Audiobook
Listening to music or podcasts can make your workouts more enjoyable. Find something you love and get moving!
I use my exercise time to catch up on my favorite podcasts. This way, I can continue learning while I work out. I can do two things at once.
Summary
Working 60+ hours a week can be challenging, but it doesn't mean you can't stay active. You can work fitness into your busy life schedule. Start small. Stay consistent. Enjoy the journey to a healthier you!
Let's lace up those sneakers, wear earbuds, and get moving!
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Views expressed in this article are the author's opinions and views and do not reflect the views of Secure Single. It is intended for informational and educational purposes only. Secure Single does not give health, medical, relationship, travel, or financial advice. Secure Single does not provide advice of any kind. Always consult and speak with a professional. James Bollen is the author of Thriving Solo: How to Flourish and Live Your Perfect Life (Without A Soulmate). It is now available in paperback and Kindle on Amazon.