Life can be hectic, and fitting a workout into a packed schedule often feels impossible. The 9-to-5 grind, long commutes, and family commitments can make exercise seem like a luxury you just can't afford. But what if staying active didn't have to mean spending hours in a gym?
This updated guide is packed with realistic, modern tips to help you get moving, even on your busiest days. We'll show you how to find pockets of time for both moderate and vigorous activity, so you can build a healthier routine that works for you, not against you.
Jump to:
- How Much Exercise Should You Get?
- Ways to Fit Moderate Exercise into Your Schedule
- Ways to Fit More Vigorous Exercise into Your Schedule
- Nutrition Essentials for a Busy Lifestyle
How Much Exercise Should You Get?
Before getting into it, it's a good idea to acquaint yourself with general advice on how active you should be every week.
The NHS recommends that adults aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. But this doesn’t have to happen all at once.
The NHS defines these levels of activity based on how they affect your body:
Moderate-intensity activity gets your heart rate up, and makes you breathe a little faster, but you should still be able to hold a conversation. Examples include brisk walking, cycling, or dancing. Vigorous-intensity activity leaves you breathing hard and fast, and you can only say a few words at a time. Examples include running, swimming, or high-intensity interval training (HIIT).
You can mix and match different types of exercise to meet these goals. The key is to find what works for you and break it down into manageable chunks. Even short bursts of activity throughout the day can add up and help you hit these targets.
Ways to Fit Moderate Exercise into Your Schedule
Moderate-intensity activities are those that get your heart rate up without leaving you out of breath. They are perfect for sneaking into your daily routine and require minimal planning.
1. Walk or cycle more
Your commute to and from work is a golden opportunity to sneak in some activity. By re-framing your commute, you can start your day with energy and end it feeling accomplished.
Get off a stop early: Use public transport? Get off the bus or tube a stop or two before your destination and walk the rest of the way. Take "walking meetings": If you’re on a call, grab your headphones and walk around the office or outside. Socialise on the go: Instead of meeting a friend for coffee, suggest a brisk walk in the park. This lets you catch up while getting your steps in.
2. Make everyday movement count
You don't always need a formal workout to stay fit. Small changes to your daily routine can make a huge difference in your overall activity level.
Take the stairs: Always choose the stairs over the lift or escalator. This simple choice adds up quickly and gets your heart rate up. Take active breaks: Set a timer to remind yourself to get up and move every hour. Do a quick set of stretches, walk to the kitchen for a glass of water, or simply stand up and do a few squats at your desk. Clean actively: Turn on some music and put some extra energy into your household jobs. Vacuuming, scrubbing, and carrying laundry all count as activity. Play with purpose: When playing with children or pets, make it active. A game of tag, running around in the garden, or a long walk with the dog can be a fun way to increase your heart rate without it feeling like a chore.
Ways to Fit More Vigorous Exercise into Your Schedule
Vigorous-intensity activities are those that get your heart pumping and leave you breathing hard. These sessions are highly efficient and can be completed in a shorter amount of time. Great news!
1. Plan your sessions ahead
When life gets busy, a lack of planning can quickly lead to a lack of activity. Take control of your time by planning ahead and making fitness non-negotiable.
Schedule your workout like a meeting: Put your exercise sessions in your calendar and treat them as a serious appointment. Pack your bag the night before: This classic tip remains a game-changer. Packing your gym bag and laying out your workout clothes eliminates morning stress and gives you one less excuse to skip your session. Try a workout buddy: Partnering up with a friend can make you more accountable. You're less likely to cancel on a session if you know someone is waiting for you.
Fuel Your Workout: Meal Prep Made Easy
Planning your meals is just as important as planning your workouts. Check out our delicious and easy meal prep recipes to stay on track.
2. Embrace home workouts
When a gym visit is impossible, a home workout is your secret weapon. All you need is a small space and a little motivation. Bodyweight exercises and basic equipment can provide a challenging workout that burns calories, builds strength, and gets your heart pumping.
Try a HIIT workout: High-Intensity Interval Training (HIIT) is perfect for busy schedules. A 15-minute session can be just as effective as a longer, steady-state workout. Use your body weight: You don't always need equipment for a tough workout. Exercises like burpees, jump squats, lunges, and push-ups are highly effective and can be done anywhere. Split your workout: You don't have to do a full hour-long workout at once. Try a 20-minute session in the morning before work and another 20-minute session in the evening. This can make a full workout feel less daunting and more manageable.
No Gym, No Problem
Don't have access to a gym? No worries. We have plenty of home workout guides and tips to help you get in a powerful session without leaving your house.
Nutrition Essentials for a Busy Lifestyle
Fuel your body and support your goals with the right supplements. These products are designed to help you get the most out of your training, even when you're short on time.
Protein
Protein is a vital macronutrient that plays a key role in muscle growth and maintenance, as well as the maintenance of normal bones. Whether you prefer a classic whey or a plant-based alternative, a protein shake is a quick and easy way to increase your daily protein intake.
Impact Whey Protein
- High in protein, with up to 23g per serving*
- Supports muscle growth and maintenance
- Informed Choice certified for peace of mind
- Over 40 delicious flavours to choose from
- Only 114kcal per serving*
Impact Vegan Protein
- Packed with 24g of plant-based protein per serving*
- A perfect alternative to whey protein
- Low in sugar, with less than 118 calories per serving
- Offers all nine essential amino acids
Creatine Monohydrate
Creatine is one of the most widely researched supplements for high-intensity exercise. It is scientifically proven to increase physical performance during successive bursts of short-term, high-intensity exercise, helping you push harder and break through plateaus.
Impact Creatine
- Scientifically proven to improve physical performance
- Provides 3g of creatine per serving for optimum results
- Tried, tested, and trusted by thousands of users
- Ideal for high-intensity exercise and explosive activity
Pre-Workout
A pre-workout blend can help you get energised and focused for your training session, especially after a long day at work. With ingredients like caffeine and B vitamins, they help reduce tiredness and increase alertness, so you can make the most of every workout. For those who train late, stimulant-free options are also available.
Impact Pre-Workout
- Contains 150mg of caffeine to improve endurance and concentration
- Vitamins C and niacin contribute to a reduction in tiredness and fatigue
- A blend of widely researched ingredients to support your goals
Origin Pre-Workout Stim-Free
- A powerful, stimulant-free formula with zero caffeine
- Packed with research-backed ingredients like L-citrulline DL-malate and beta alanine
- Designed to help you get the most out of every session without interrupting your sleep
Multivitamins
Vitamins are essential for overall health and wellbeing. A daily multivitamin can help you meet your nutritional needs, especially if your diet is lacking. They can help support your immune system, reduce tiredness, and maintain normal body functions, keeping you on top of your game.
- A convenient way to increase your daily intake of essential vitamins
- Contains a blend essential vitamins, including A, C, D3, and E
- Vitamin C supports the normal function of the immune system
Take Home Message
Staying active while juggling a demanding schedule is a challenge, but it's far from impossible. By shifting your mindset and making small, consistent changes, you can weave fitness into the fabric of your life without it feeling like a chore.
Start by finding what works for you—whether that’s a quick HIIT session at home, a brisk walk during your lunch break, or simply taking the stairs. Every bit of movement counts towards a healthier, more energised you. The key is to be consistent, plan ahead, and remember that even a little bit of effort goes a long way.
