I live a pretty busy life. I run a business full time, I’m involved in my community, I have friends that I try to spend time with, a house full of chores, my family who want to see me on a daily basis, etc. etc.
So I’m thinking to myself, “How in the world am I ever going to be able to fit a workout plan into my already packed day?” See the thing is, I know that exercise is most definitely one of those “you don’t have the time, you make the time” kind of things, but I’ve never felt so pressed for finding that time. I literally wrote out my daily schedule and tried to fit it in. The resolution I came up with was waking up early to cram the workout in the morning, which required I go to sleep early.
I wrote about this before, but ultimately it didn’t last. The problem for me is I’m one of those people that needs a lot of sleep. So with a schedule so tightly packed, there’s little room for error. I ended up scrapping that project and trying something else.
Here’s what I’m doing now, and it’s kind of a life hack.
Dovid’s WorkDay WorkOut!
The concept is simple: Instead of working out all at once, I break up the workout into micro-workouts that I spread throughout the day. Here’s how my calculations went:
The workout I wanted to fit into my day was 4 or 5 sets of 10 reps each for 3 exercises on any given day. For example, on Monday, I do pushing exercises: Pushups, Tricep Extensions, and Pike Presses. Instead of doing 5 sets of 10 reps each all in one sitting, I do one set of all three every 2 hours, from 8AM to 6PM.
- You know how you’re not supposed to stay sedentary for two long? Consider this a way to kill two birds with one stone. It’s a good way to get up away from my desk and move my body.
- I don’t break a sweat. No need for exercise clothes!
- It’s definitely working. I’m every bit as sore as you’d expect me to be.
- It’s not nearly as hard to find the time, since the whole segment takes, what – 5 minutes? I have to take breaks anyways to be able to work efficiently.
- It’s annoying. If I get sucked into a black hole of YouTube videos, I’ve missed part of my workout.
- Skipping a set is stressful. I know the solution to this is to just myself do fewer sets that day, but when I skip a set, I try to fit two sets to catch up.
Here’s what I’ve been doing.
- Monday, Thursday: Push (5 sets, 10 reps each: Pushups, Pike Press, Wall Tricep Extensions)
- Tuesday, Friday: Pull (5 sets, 10 reps each: Pullups [To failure on first set, then inverted rows], Bodyweight Bicep Curls, Inverted Rows)
- Wednesday: Legs/Abs (5 sets, 10 reps each: Toe To Bars, Pistol Squats, Hip Raises)
- Sunday: Legs/Cardio (5 sets, 10 reps each: Explosive Walking Lunges, Explosive Squats. +Fun Cardio [Biking, Hike, Yard Work, etc])
- Saturday: Active Rest (Some light walking, stretching)