Fitness on a Budget: Fitting Fitness into Your Busy Day

With our increasingly busy working lives quickly taking over every aspect of our lives, it becomes more and more difficult to find a fitness regime that we can make time for.

No matter how busy you are in the office, you aren’t immune to the need for regular exercise. Unfortunately, however, many people with office or desk jobs find it very difficult to make the time to go for a run or join a gym.

But never fear! Help is on its way! There are plenty of fitness regimes and exercises that you can do in the comfort of your own home, in less than 30 minutes each day. So whether you have a spare moment before you leave in the morning, after you get home at night, or even on your lunch break, there will be a fitness regime out there that is perfect for you.

Quick Fitness Tips for Busy Days

1. Optimise Your Workout

Your workout of choice needs to be one that you can do anywhere (within reason) and any time. The perfect workout is one that requires very little preparation, can improve your fitness in short periods of time, and requires as little equipment as possible (the less equipment you need, the less expensive your workout will be).

2. Find The Right Workout For You

It’ll be easier to motivate yourself to put aside ten minutes to half an hour for your daily workout if it’s one which you feel you can enjoy: If you hate running, try yoga. If you hate yoga, try skipping. If you’re planning on implementing something into your daily routine, you need to be realistic as to whether or not it’s something you truly believe you can get yourself to do every single day. Yes, a certain amount of this is to do with self-discipline, but there’s nothing wrong with making the process easier for yourself by doing something you enjoy (or, at the very least, don’t loathe). Take the time to try out different forms of exercise until you find the right workout for you.

3. Check out some quick fitness plans.

There are loads of fitness plans out there which you can do in about 15 minutes, and these are perfect for those who are just starting out on their fitness journey, or those who simply can’t spare any longer than that. Here are a few that I’d really recommend:


Fitness22 do a great series of apps for a range of different exercises, from a Couch to 5K Runner app to a 7-minute workout you can do in the comfort of your own home. Just hit start, and the app will talk you through the workout, allowing you to slowly increase your intensity as your fitness improves.

BX Plans

BX Plans have released a series of books detailing progressive fitness training plans which were developed by the Royal Canadian Air Force. The great thing about this option is that there are three main books – one for men, one for women and one for children. All of the books are available in English, while the adults’ books are also available in Polish, Spanish, French and German.


Even the NHS have released a series of ten-minute workouts for people who are low on time or energy, or simply don’t enjoy the gym. Their website shows six different workouts – “one for every day of the week if you include a rest day, each working on a different area of your fitness.”

4. Stay on top of your activity.

If you decide to miss a day of exercise, that’s not the end of the world. Even two or three days, you can get away with. The longer you leave it between workout sessions, however, the less likely you are to keep it up in the long run. Like momentum, motivation is something that builds up behind you the harder you work, and eventually begins to push you forward. But once you stop, it’s gone. You can’t turn it on and off.

Hopefully, this article has shown you that exercise doesn’t have to be all about feeling self-conscious in the gym, or feeling bad because you haven’t had time to go for a run in a few days. Even in the busiest lives, there will be 5-20 minutes you can spend on your health, rather than watching the television (or even just during the ad break!).

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