Life is hectic and we are all busy! Factoring in time for fitness can seem like an endless battle. "You do not need endless hours at the gym to hit the recommended 150-300 minutes of moderate-intensity physical activity per week. With a few clever strategies, you can condense that goal into shorter, more intense workouts that fit into even the busiest schedules," said Dr Fadzil Hamzah, Senior Staff Physician from the Department of Sport and Exercise Medicine at Changi General Hospital (CGH), a member of the SingHealth group.
Here is how you can make the most of your limited time by introducing some efficient, fun, and practical ideas to get you moving!
1. Try High-Intensity Interval Training (HIIT)
HIIT is like the espresso of workouts — short, powerful, and energising.
In just 20-30 minutes, you can alternate between bursts of intense effort and short recovery periods. Think of a simple cycle like this:
30 seconds of sprinting,
1 minute of walking,
Repeat the above exercises for 20 minutes
2. Have micro workouts: Snack on exercise throughout the day
Who says you need to dedicate an hour to exercise? Break it up! Try five 5-minute bursts of activity throughout the day. For example:
Morning: Do 5 minutes of bodyweight squats
Lunch break: Do 5 minutes of brisk stair climbing
Evening: Do 5 minutes of jumping jacks or dancing in your living room
At the end of the day, these mini workouts will add up!
3. Opt for exercises that work multiple muscles (compound exercises)
When time is tight, prioritise exercises that target multiple muscle groups simultaneously.
4. Turn chores into fitness opportunities
Make the best out of household chores by doubling it up as exercise opportunities!
Crank up your favourite playlist and turn cleaning, gardening, or even vacuuming into a cardio session.
Add lunges, squats, or calf raises while doing your chores to sneak in some strength training.
5. Leverage on technology
Fitness apps and online videos offer guided workouts ranging from 7 to 20 minutes, that can be tailored to your schedule.
This makes it easy to squeeze in a quick session between meetings, classes or during break times.
6. Do active commutes
Swap your regular commute for an active one whenever possible.
Walk or cycle to work or school or get off public transport a stop earlier to add more steps to your day. This is a simple and effective way to keep you moving.
You can also consider taking the stairs instead of the lift, or walking to your colleagues' desk in the office for face-to-face conversations instead of speaking over the phone or instant messaging. This makes the social interaction more personal too!
7. For weekend warriors: Do power sessions
If your weekdays are packed, focus on quality workouts during the weekend.
Spend 45–60 minutes on routines that combine cardio, strength, and flexibility exercises.
8. Make exercise social
Why not turn your workout into a social event? Combine exercise with socials activities by organising group activities like rock climbing, dance classes, or even a friendly game of soccer. Not only will you break a sweat, but you will also enjoy quality time with your friends.
For extra motivation, find a workout buddy who shares similar goals who will keep you accountable.
And don’t forget that breathing and stretching are exercises too!
9. Tabata Workouts
Tabata workouts are another great option. It is a form of HIIT that is just four minutes long but incredibly intense. Pick an exercise (e.g., burpees, cycling, or jump squats), and follow this structure:
20 seconds of maximal effort
10 seconds of rest
Repeat for 8 rounds
It's quick, challenging and highly effective.
Stay hydrated, eat well, listen to your body and exercise within your limits.
Source: Health Xchange