Stop wasting these regular periods of the days and turn them into exercise time with no fuss:Morning commute - get off the bus or train early and walk or run part of the way. Bike to work instead.Lunchtime - go to the gym, for a swim, a run or a brisk walk.Evening - can't get to the gym? Do home workouts using all the free online videos there are.Weekends - everyday chores burn calories but you can up it with a family cycle ride or go for a solo run.

Easy Ways To Fit Exercise Into Your Day

<img width="1024" height="1024" alt="no time to exercise" src="https://i0.wp.com/spurplanners.com/wp-content/uploads/2021/04/Zane-8.4-Thursday.png?fit=1024%2C1024&amp;ssl=1" srcset="https://i0.wp.com/spurplanners.com/wp-content/uploads/2021/04/Zane-8.4-Thursday.png?w=1080&amp;ssl=1 1080w, https://i0.wp.com/spurplanners.com/wp-content/uploads/2021/04/Zane-8.4-Thursday.png?resize=300%2C300&amp;ssl=1 300w, https://i0.wp.com/spurplanners.com/wp-content/uploads/2021/04/Zane-8.4-Thursday.png?resize=1024%2C1024&amp;ssl=1 1024w, https://i0.wp.com/spurplanners.com/wp-content/uploads/2021/04/Zane-8.4-Thursday.png?resize=150%2C150&amp;ssl=1 150w, https://i0.wp.com/spurplanners.com/wp-content/uploads/2021/04/Zane-8.4-Thursday.png?resize=768%2C768&amp;ssl=1 768w, https://i0.wp.com/spurplanners.com/wp-content/uploads/2021/04/Zane-8.4-Thursday.png?resize=600%2C600&amp;ssl=1 600w, https://i0.wp.com/spurplanners.com/wp-content/uploads/2021/04/Zane-8.4-Thursday.png?resize=100%2C100&amp;ssl=1 100w">If you find you have no time to exercise this is the article for you. Having no time to exercise is a common complaint but it is easily solved. Here I share my best tips, all of which I have tried. Don’t worry, these are not just ‘take the stairs instead of the lift’ (though that is always good advice). Let’s jump in.<div>"You don't have time or you don't know how to make time? They are not the same thing".</div><h2>Routine</h2>The best way to stop feeling like you have no time to exercise is to build either an exercise routine, or to build exercise into your existing routine. Previously I have shared my <a href="https://spurplanners.com/how-to-build-a-morning-routine/" dir="ltr">morning</a>, <a href="https://spurplanners.com/working-from-home-wellbeing/" dir="ltr">workday</a> and <a href="https://spurplanners.com/evening-routine-ideas/" dir="ltr">evening </a>routine options so you should definitely check those out for more detail.Building exercise into your day on a regular basis helps to give it prominence in your life. Something that occurs every day, or at least most days, at the same time becomes a staple part of your life. You already do this with other parts of your life like meal times, work times maybe even a favourite TV programme.Find a time of the day, each day, when you are normally free. Exercising in the morning is very popular. Not because people like to get up earlier but because there are less calls on your time then. But what if getting up 30 minutes early doesn’t appeal to you? Don’t worry, we have some tips for you as well.<h2>The Commute</h2>You can use your commute to your advantage as it offers lots of different ways to exercise no matter what your current fitness levels;<UL><LI>If you live close enough you can swap your bus/car commute for a cycle. That way you will get a morning and afternoon exercise session in and you will save some money.</LI><LI>If you live too far for that consider getting off your commute further from your destination and then running or walking the rest of the way. You can do this morning and afternoon to get that twice a day exercise burst in.</LI><LI>Even if your commute is just from the bedroom to your home office you can still fit a cycle/run/walk in before you start work.</LI></UL>Swap your car/bus commute for a cycle or run. These small changes save you money and help you to fit exercise into your day.<h2>Lunchtime</h2>No excuses about being busy at work. You should always take a lunchbreak. You need to eat and refresh yourself. This is also the perfect time to burst that ‘no time to exercise’ illusion!<UL><LI>Go to the gym. Most city centres, industrial estates and even some offices have a gym these days. There is no reason you can’t fit 30 minutes in.</LI><LI>Not a gym bunny? No problem. You can often find exercise classes run in local parks and spaces. Again, some companies actually run these and yours might be one. It’s even a good way to meet other people.</LI><LI>If that sounds a bit too public then you can go for a run somewhere quieter and get your exercise that way.</LI><LI>Even a brisk walk around the town will get the blood flowing and the legs moving. Just try to avoid the shops as you will inevitably get distracted.</LI></UL><h2>Evenings</h2>Evenings are a rich source of options but your options depend on your home situation. If you have a family and children it is naturally more difficult as you need to spend time with your family. There are still options though;<UL><LI>Home gym. One of the issues with going to the gym is the effort of going out and driving there and back. If you have the space for some gym equipment at home it is easier and quicker to workout saving valuable family time.</LI><LI>If gyms aren’t your thing you can still do an exercise class. The internet is full of options. Personally, I like Joe Wickes and doing HIIT workouts but honestly there are so many. You will find everything from dance based workouts to yoga. They also have different durations.</LI></UL><h2>Weekends</h2>Most of us like to rest more on a weekend which is understandable. You may be surprised by the table from <a href="https://www.healthline.com/health/fitness-exercise/how-many-calories-do-i-burn-a-day#calories-burned" dir="ltr">healthline.com</a> though below.Even your everyday weekend tasks like mowing the lawn can help you burn calories. It might not get you fit enough to run a marathon but if your goal is to lose a few pounds these all add up. The best thing is, you probably do most of the below anyway!<table dir="ltr"><tbody dir="ltr"><tr dir="ltr"><td dir="ltr">Task</td><td dir="ltr">125-pound person</td><td dir="ltr">155-pound person</td><td dir="ltr">185-pound person</td></tr><tr dir="ltr"><td dir="ltr">walking at 4.5 mph</td><td dir="ltr">150</td><td dir="ltr">186</td><td dir="ltr">222</td></tr><tr dir="ltr"><td dir="ltr">cleaning the gutters</td><td dir="ltr">150</td><td dir="ltr">186</td><td dir="ltr">222</td></tr><tr dir="ltr"><td dir="ltr">mowing the lawn</td><td dir="ltr">135</td><td dir="ltr">167</td><td dir="ltr">200</td></tr><tr dir="ltr"><td dir="ltr">gardening</td><td dir="ltr">135</td><td dir="ltr">167</td><td dir="ltr">200</td></tr><tr dir="ltr"><td dir="ltr">washing the car</td><td dir="ltr">135</td><td dir="ltr">167</td><td dir="ltr">200</td></tr><tr dir="ltr"><td dir="ltr">playing with the kids (moderate activity)</td><td dir="ltr">120</td><td dir="ltr">149</td><td dir="ltr">178</td></tr><tr dir="ltr"><td dir="ltr">grocery shopping (with cart)</td><td dir="ltr">105</td><td dir="ltr">130</td><td dir="ltr">155</td></tr><tr dir="ltr"><td dir="ltr">cooking</td><td dir="ltr">75</td><td dir="ltr">93</td><td dir="ltr">111</td></tr><tr dir="ltr"><td dir="ltr">sitting in meetings</td><td dir="ltr">49</td><td dir="ltr">60</td><td dir="ltr">72</td></tr><tr dir="ltr"><td dir="ltr">light office work</td><td dir="ltr">45</td><td dir="ltr">56</td><td dir="ltr">67</td></tr><tr dir="ltr"><td dir="ltr">computer work</td><td dir="ltr">41</td><td dir="ltr">51</td><td dir="ltr">61</td></tr><tr dir="ltr"><td dir="ltr">standing in line</td><td dir="ltr">38</td><td dir="ltr">47</td><td dir="ltr">56</td></tr><tr dir="ltr"><td dir="ltr">reading</td><td dir="ltr">34</td><td dir="ltr">42</td><td dir="ltr">50</td></tr></tbody></table>What do all of these options have in common? They involve making exercise part of something you already do most days. By picking just one or two of these options you will automatically create a regular habit and make exercise part of your routine. Now tell me you have no time to exercise.<h3>Share this:</h3>

If you have no time to exercise you need these tips. Simple ways ti swap everyday activities for more exercise and save money.

exerciseandfitness

Exercise & Fitness

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Sports

If you find you have no time to exercise this is the article for you. Having no time to exercise is a common complaint but it is easily solved. Here I share my best tips, all of which I have tried. Don’t worry, these are not just ‘take the stairs instead of the lift’ (though that is always good advice). Let’s jump in.

The best way to stop feeling like you have no time to exercise is to build either an exercise routine, or to build exercise into your existing routine. Previously I have shared my <a href="https://spurplanners.com/how-to-build-a-morning-routine/">morning </a>, <a href="https://spurplanners.com/working-from-home-wellbeing/">workday </a>and <a href="https://spurplanners.com/evening-routine-ideas/">evening </a>routine options so you should definitely check those out for more detail.

Building exercise into your day on a regular basis helps to give it prominence in your life. Something that occurs every day, or at least most days, at the same time becomes a staple part of your life. You already do this with other parts of your life like meal times, work times maybe even a favourite TV programme.

Find a time of the day, each day, when you are normally free. Exercising in the morning is very popular. Not because people like to get up earlier but because there are less calls on your time then. But what if getting up 30 minutes early doesn’t appeal to you? Don’t worry, we have some tips for you as well.

You can use your commute to your advantage as it offers lots of different ways to exercise no matter what your current fitness levels;

<ul><li>If you live close enough you can swap your bus/car commute for a cycle. That way you will get a morning and afternoon exercise session in and you will save some money. </li><li>If you live too far for that consider getting off your commute further from your destination and then running or walking the rest of the way. You can do this morning and afternoon to get that twice a day exercise burst in. </li><li>Even if your commute is just from the bedroom to your home office you can still fit a cycle/run/walk in before you start work. </li> </ul>

Swap your car/bus commute for a cycle or run. These small changes save you money and help you to fit exercise into your day.

No excuses about being busy at work. You should always take a lunchbreak. You need to eat and refresh yourself. This is also the perfect time to burst that ‘no time to exercise’ illusion!

<ul><li>Go to the gym. Most city centres, industrial estates and even some offices have a gym these days. There is no reason you can’t fit 30 minutes in. </li><li>Not a gym bunny? No problem. You can often find exercise classes run in local parks and spaces. Again, some companies actually run these and yours might be one. It’s even a good way to meet other people. </li><li>If that sounds a bit too public then you can go for a run somewhere quieter and get your exercise that way. </li><li>Even a brisk walk around the town will get the blood flowing and the legs moving. Just try to avoid the shops as you will inevitably get distracted. </li> </ul>

Evenings are a rich source of options but your options depend on your home situation. If you have a family and children it is naturally more difficult as you need to spend time with your family. There are still options though;

<ul><li>Home gym. One of the issues with going to the gym is the effort of going out and driving there and back. If you have the space for some gym equipment at home it is easier and quicker to workout saving valuable family time. </li><li>If gyms aren’t your thing you can still do an exercise class. The internet is full of options. Personally, I like Joe Wickes and doing HIIT workouts but honestly there are so many. You will find everything from dance based workouts to yoga. They also have different durations. </li> </ul>

Most of us like to rest more on a weekend which is understandable. You may be surprised by the table from <a href="https://www.healthline.com/health/fitness-exercise/how-many-calories-do-i-burn-a-day#calories-burned">healthline.com </a>though below.

Even your everyday weekend tasks like mowing the lawn can help you burn calories. It might not get you fit enough to run a marathon but if your goal is to lose a few pounds these all add up. The best thing is, you probably do most of the below anyway!

cleaning the gutters

playing with the kids (moderate activity)

grocery shopping (with cart)

sitting in meetings

What do all of these options have in common? They involve making exercise part of something you already do most days. By picking just one or two of these options you will automatically create a regular habit and make exercise part of your routine. Now tell me you have no time to exercise.

No Time To Exercise - Spur Planners

Easy Ways To Fit Exercise Into Your Day

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