A woman in athletic attire sits on the floor of a workout studio, taking a rest and a water break.

A busy schedule can leave you drained. From a shift at work to running errands to preparing dinner for the family, it’s a rare occurrence when you feel like you have enough time to get in a workout. But with the New Year now in full swing, it’s the perfect time for a revitalization of energy and a restatement of your personal fitness goals.

In this article, we’ll outline a few easy ways you can fit a workout into your daily routine, even if your schedule is buzzing with business. 

Work Out First Thing In The Morning

If you consider yourself more of a morning person than a night owl, an early morning workout might be your best option. Just consider the simplicity: rise, get ready, maybe have a cup of coffee or tea, then hit the gym for a bit. Once you’re done, all you have to do is shower, dress, have a hearty breakfast, and take on the rest of your day feeling strong and energized!

Okay, so maybe that isn’t the ideal routine for everyone. But if you like starting your days off on an energetic and productive note, then a rise-and-grind routine might just become your new favorite ritual.

Work Out On Your Lunch Break

Although not all jobs allow for flexibility in schedules, every employer is alike in that they are legally required to give workers a lunch break. For the standard 9-hour work day, one of those hours is relegated to a lunch break. 

By tweaking your eating times by just 30 minutes to an hour, you can very easily get in a workout on lunch break. Keep in mind: this method requires that your employer allows you to eat at your desk or on the job. If this isn’t permitted, it’s probably best you find another alternative. After all, you don’t want to go against your boss’ rules, but you don’t want to go hungry on the clock either!

Work Out While You Work

More and more companies are finding ways to help employees lead more active lives. One easy way to burn calories throughout the day and maintain healthier habits is a standing desk. If your employer doesn’t provide these, swap out your office chair for an exercise ball, as these encourage better posture, core engagement, and quad-engaging bouncing!

If you’re someone who is easily stressed at work, adding in exercise can actually help you manage it better. But if you start to get too fatigued and have trouble concentrating on your job, that’s not ideal either. 

Work Out With A Buddy

Sometimes we may have the time to work out, but we just don’t have the motivation within ourselves. When confronted with the task of a workout, it’s far too easy to talk oneself into a state of procrastination or to make excuses. I’ll do it later, I don’t feel like it right now, I was so good with my diet yesterday.

If you have trouble finding motivation within yourself to get a workout routine going, try reaching out to a friend. Whether they’re an avid gym-goer or a novice, you’ll be amazed by how much your mutually assured attendance will encourage you to get your sweat on. Good friends hold you accountable; that’s a huge part of loyalty, after all. So get in touch with that good friend and tell them you’re ready to become accountabili-buddies. 

Establishing a workout routine can take time, since fitness is never one-size-fits-all. As you get going on this exciting new journey, remember the importance of finding balance across all areas of your life, from fitness to food to friends to fun. 

If the going gets tough, it’s okay and it’s normal. Just remember there’s no right or wrong way to live your healthiest life — it’s an ongoing learning process. And any way you go about it, finding consistency in a workout routine will undoubtedly make you stronger, more flexible, and more capable in your everyday life.


To learn about how to manage daily life with fitness, food, and more, visit QuickHit Fitness Lab. Our professional coaches and personal trainers are passionate about helping you find the exercise system that perfectly suits your lifestyle and schedule.