Workout Plan When You Have No Time

Zero energy. Frantic schedules. No time for yourself. These are all struggles of busy people, and let’s face it: most of us are more busy than we realize. Finding time to adopt a workout plan into your day can seem borderline impossible. Especially in a world that believes promotes the idea that working out is about how it makes you look, not about how it makes you feel. This is a hard idea to really think about. For me, I have to think about exercise as part of my daily hygiene line-up (first seen by one of my fav influencers). Balancing student life, motherhood, or anxiety often makes it hard to prioritize exercise, even though it’s key to managing stress and maintaining health. Below is a plan that can be adopted as is or adjusted to fit your particular needs. It is a a simple, flexible workout plan designed for busy people who need quick, effective workouts that reduce stress and build serene strength.

The Benefits

Regular exercise is one of the most beneficial things you can do to not only sustain your health, but also procure mental health in the future. Lifting with a regular workout plan especially has many benefits including:

– improved cognitive function

– easier time focusing

– a happier outlook on life (endorphins)

– increased mobility during aging

– better posture

– mindful behavior

– increased confidence

Focusing on very specific and repetitive activities like having an arm day with three exercises for three sets can help busy students, moms, and people with anxiety who have a hard time quieting their thoughts focus on something. The mind body connection required to exhibit proper form in the gym is one of the most beneficial aspects of lifting weights. It requires being in tune with your body, how it feels, and performing consistent check ins so that you are helping your body. The fun part of all of this? You don’t need hours to get it done, or see results. Continue reading for a day by day workout plan that you can perform in 45 minutes on a study break, when your kids are napping, before they wake up for the day, or before you simply get your day started. Experience more endorphins, higher levels of focus, and a positive outlook on the day when you try these.

Monday

– 5 minute upper body warm up

– Seated shoulder press – 12,10,8 (reps) x lightest weight, middle weight, highest weight

• adjust seat so the back is sitting at a slight incline.
• Check out this video for proper form

– Bicep Curls (alternate arms) 12,10,8 (per arm) x lightest weight, middle weight, highest weight

• check your form here

– Chest Press 12,10,8 (reps) x lightest weight, middle weight, highest weight

• check your form here
• these are what will help you get better at pushups!

– Push ups until failure

– Finish off with this quick cool down

Tuesday

– 5 minute lower body warm up

– goblet squat to lunge (alternate legs) super set 12,10,8 (reps) x lightest weight, middle weight, highest weight

– check your form here

– put a plate under your heels when you do a squat for better range of motion

– sumo squat 12,10,8 (reps) x lightest weight, middle weight, highest weight

• check your form here

– In between sets do 20-30  calf raises 

– Finish off with this quick cool down

Wednesday

Active Rest day

– make sure to hit your step count for the day

– try a group fitness class

-walk with a friend

-follow a yoga routine on youtube.

Thursday

– 5 minute lower body warm up

– goblet squat to lunge (alternate legs) super set 12,10,8 (reps) x lightest weight, middle weight, highest weight

– check your form here

– put a plate under your heels when you do a squat for better range of motion

– sumo squat 12,10,8 (reps) x lightest weight, middle weight, highest weight

• check your form here

– In between sets do 20-30  calf raises 

– Finish off with this quick cool down

Friday

– 5 minute upper body warm up

– Seated shoulder press – 12,10,8 (reps) x lightest weight, middle weight, highest weight

• adjust seat so the back is sitting at a slight incline.
• Check out this video for proper form

– Bicep Curls (alternate arms) 12,10,8 (per arm) x lightest weight, middle weight, highest weight

• check your form here

– Chest Press 12,10,8 (reps) x lightest weight, middle weight, highest weight

• check your form here
• these are what will help you get better at pushups!

– Push ups until failure

– Finish off with this quick cool down

Saturday + Sunday

– Active Rest Days

– Try group fitness classes and movement that is more community based!

A vital step after this workout is FUELING YOUR BODY. Part of the reason why we don’t always see the benefits of our workout often has to do with what we are eating. You just worked out, exerted a lot of energy. You immediately will feel great after, but if you do not fuel up properly you will get very tired in the next 45 minutes to an hour. Try drinking a protein shake with as much protein as you can get immediately following the workout. Be sure to eat lots of protein as time goes on, lots of vegetables and fruits, and simple carbs. Eating something is always better than staying hungry, but try to shy away from protein bars that are high in sugar and have lots of ingredients you don’t recognize. Not only will they not taste that great, they also might cause you to have a sugar crash and furthermore.