Finding time is one of the biggest reasons for skipping workouts. But in reality, if we have time for Facebook, we have time for exercise!

Even small bursts of exercise can boost mood, increase confidence, relieve stress, improve health, and keeps us trim.  

Here are 6 ways to exercise when there is 'no time' to exercise…

6 Ways To Exercise When There Is No Time To Exercise


1) High Intensity Interval Training (HIIT)

HIIT is most effective training method for burning fat, and can be done in less in 20 minutes.

HIIT involves short bursts of maximal effort with rest periods in between, i.e. 20 seconds of star jumps followed by 40 seconds of rest. This is repeated for 20 minutes, using any type of exercise.

With no gym required, you can practice HITT anywhere AND you’ll be burning fat for up to 18 hours afterwards.


2) Combine social time with fitness time

Try a Pilate class or go power walking with a friend. Having a fitness buddy is a great way to bond, it makes exercise much more fun and will keep motivation high.


3) Save time by cycling

Cycling around cities is usually the quickest mode of transport. You can save time on your journey whilst fitting in a work out!

Cycling is a low impact exercise so great for those who struggle with joint pain.


4) Strengthen your core at your desk

Many of us can spend up to 8 hours a day sitting – use some of this time to strengthen the core.

Tone your stomach with the ‘Ab Squeeze’ – sit up right, look straight ahead. Contract your abs as hard as possible and hold for 2 to 3 seconds. Release and repeat for a set of reps.


5) Travel with a skipping rope

With no routine, exercise often falls by the wayside whilst travelling. One solution is to pack a skipping rope and skip in your hotel room.

Skipping is a great cardio work out and you only need to do short bursts to gain benefits. Try using it as part of your HITT training.


6) Get off the bus or train a stop earlier

There’s no need to exercise in one long chunk. A 10-minute walk to and from work will add up to a good 20 minutes of exercise a day.

You can track your steps by adding a pedometer app to your phone, which can be an additional motivator.


Thank you, Lily x

Lily Soutter Bsc (Hons) Nutrition, Dip ION, mBANT, CNHC

Lily is a Nutritionist and weight loss expert providing one-to-one nutrition consultations for health optimisation. She has obtained a Food and Human Nutrition degree from Newcastle University and a Nutritional Therapy diploma from The Institute of Optimum Nutrition. Lily has an extensive knowledge of the science of food and health, which enables her to regularly write for The Daily Mail, The Independent, The Mirror, Women's Health, Marie Claire, Good Housekeeping and Cosmopolitan.

For one-to-one nutrition consultations:

07929 392166