If only we had another few hours each day, then you’d fit in workouts, right?
The best workout or diet doesn’t matter if you can’t find the time to fit it in and time is the number one challenge I hear from the guys over 30 I coach.
Between work, family and socializing, it’s easy to come to the end of another week and again, the gym didn’t make it on the list. Not prioritizing your time is why you never seem to have enough.
These are the 4 main reasons guys over 30 never maintain consistency or get results with their training:
- Reason #1: They don’t plan their time
- Reason #2: They don’t follow a workout program or stick to one
- Reason #3: They think they have to do a 60 minute workout
- Reason #4: They have nobody keeping them accountable
It’s easy to put your own health and fitness last when work and family always come first for you.
Well, if this is you, today, I’m here to reveal the precise strategies I implement with my most time-strapped clients, showing them how to effectively fit in workouts, despite their hectic schedules.
Here’s how, step by step:
Step 1: Plan your days and weeks
I like to use a journal to plan my week. A paper journal is better than a laptop or a phone app.
You’ll avoid internet distractions if you’re writing in a journal. Also, it feels good to put your thoughts down on actual paper.
Write down all the MITs (Most Important Tasks) you have for the week on one page.
This can be: training, shopping, cooking, family, work, appointments, hobbies and leisure time.
Now on the next page, split it into a grid with Monday to Saturday/Sunday. In each grid, plot which activities you plan on doing each day.
Below is an example from my work week illustrating the tasks I’ve scheduled to fit in workouts over the next week.
How to plan your day to fit in workouts
Next, plan your daily routine the night before or in the morning. Set out what you plan on doing every hour the following day.
This includes scheduling when you’ll fit in workouts or other important ‘Most Important Tasks’ (MITs). Your daily schedule might look something like this:
- 7am – Wake, water, fresh air, shower
- 8am – Breakfast and time with loved ones/ family/ self
- 9am – 12pm – Work
- 12-1pm – Lunch
- 1-5pm – Work
- 5-6pm – Train (MIT)
- 6-9pm – Family, dinner, chores, read/ TV/ hobby/ social
- 10pm – Wind down, brain dump in journal, plan tomorrow
- 11pm – Bed time
The most important benefit from planning your days and weeks is it gives you more clarity on what you want to achieve and then accountability and feedback on whether or not you did it each week.
It also allows you to switch off as the information is down on paper and you don’t have to keep everything in your memory.
Step 2: Micro-Workouts are Your Secret Weapon to easily fit in workouts
You’re swamped, I get it.
Let me emphasize this: you can easily fit in workouts on your busiest days.
I’m talking about 10-15 minutes of high-intensity training that can skyrocket your metabolism and kickstart your energy levels.
It’s not about the duration; it’s about the intensity and consistency. These bite-sized workouts can be your gateway to a fitter, healthier you without turning your schedule upside down!
Density workouts are best for the time-poor guy over 30.
Here’s a simple template you can follow.
Prep (warm up) – 5 minutes
Practice (10 mins)
- Minute 1 (upper body pull) – Chin up x 2-5
- Minute 2 (lower body squat – Goblet squat x 6-10
- Min 3 – chin ups
- Min 4 – Goblet squat
Repeat each movement until 10 minutes is up
- Lunge A x 60s
- Pigeon x 60s
Repeat until 5 mins is up
That is a solid workout in 20 mins. You could only do 5 minutes of practice to make it 15 minutes if needed.
Step 3: Get accountability
You’re leading people at work all day, then leading your family but who’s looking after you?
On an airplane, they tell you to put on your own mask first, not because it’s selfish, it’s because you will be better able to help those around you when you do this.
The last thing you should be doing if you’re extremely busy is also trying to figure out the millions of pieces of content online and how to slow it into your if.
A coach cuts through the noise, gives you your time back and most importantly gives you the confidence to know that the 30 minutes you’ve carved out is laser focus for your goals specifically.
If you’re constantly struggling with pain and fatigue, it’s time to seek the help you need to fit in workouts and get your health back on track.
Remember, men also require support on their fitness journey, so don’t hesitate to reach out.
You’ll never have more time.
Stop deceiving yourself and discover how to effectively fit in workouts into your daily life, instead of waiting for them to happen magically.
Start applying this three steps right away so you don’t regret it in future.