Often people who work 9 to 5 jobs face a lot of problems in balancing their workouts. These problems can be solved with the right approach and a great workout can be done without any problem.
Due to busy work schedules and lack of time people get distanced from physical activities, But for our overall health and mental health exercises are very important for us.
Everyone wants know “How to Workout with a 9 to 5 job?” With a smart planning, you can keep yourself fit and active even while working a 9-5 job. In this condition, dedication and consistency is the whole game.
You can plan your workout without disturbing your work life and achieve your fitness goals. You should start giving priority to your exercise and diet and follow a time-efficient workout routine.
How to make time for exercises with a busy schedule?
It is a bit difficult and tricky to find time in a busy schedule but that doesn’t mean it is impossible.
Here are some best techniques that will help you:
1. Create a morning routine – If you exercise every morning then a good morning workout routine will make your morning energetic. Working out in the morning has its own benefits, there are very few distractions at this time and your energy level is also high, so working out in the morning is the best.
- Don’t always hurry in the beginning. For the first 1-2 weeks, do warm-up or light workout for 15-20 minutes every morning like yoga, stretching or bodyweight exercises.
- Gradually increase the time and as the body gets used to it, start changing your workout or you can make it more challenging.
- Working out in the morning has its own benefits. It boosts your metabolism which helps you burn calories. Along with this, dopamine is also released which makes you feel fresh the whole day.
2. Proper use of lunch break – If you don’t get time for exercise due to your job, then you can smartly use your lunch time for workout.
Lunch break is a very good and golden opportunity for exercise for those people who are very busy in their job and their whole day is spent in the office.
- You can dedicate 20-30 minutes of your lunch break to exercises, this will prove to be very effective for you.
- In this, you can perform activities like brisk walk, stair climbing, quick body weight exercises, which will help you a lot in improving your fitness level.
- During break time, you can perform your workout in the office gym or in an open area. This will greatly improve your blood circulation and will also help you in avoiding afternoon slumps.
3. Evening/after office – If you are unable to get time to workout in the morning or during lunch break due to a 9-5 job, you can schedule your workout in the evening. After office, you can exercise in the gym, ground or at home, this will help you in relieving the stress of the whole day.
You have to be fully motivated to workout after office. Exercising in the evening is a great option.
- You can go to the gym or any place convenient for workout directly from the office. First of all, warm up properly for 10-15 minutes so that the body gets warm and the blood flow in the muscles increases.
- After warming up, start strength training which you can do for 30-45 minutes. If your goal is fat loss, then you should also add cardio to your workout routine.
- For weight loss, it will be more helpful if you do cardio 15-20 minutes after strength training.
You can smartly convert your office commute into a workout :
- If your office is not too far away, just 2-3 kms away, then it can prove to be very good for you to cycle to office for 2-3 kms, this will keep you active and fit.
- If your office is far away and you use public transport, then you should get down 1-2 stops earlier and walk to your office.
Best time to workout for office workers?
It is best to workout in the morning. If you want to choose the best time to exercise then you should set your workout routine in the morning.
There are many reasons why it is good to workout in the morning, and these are:
- Often people get very tired in the evening or they skip their workout due to some important reason.
- Working out during lunch break is not comfortable for everyone, or not getting a proper place could also be a reason.
- If we think of working out in the evening or at night after office, the biggest problem is that it is very difficult to sleep at night, the effect of which is visible on your productivity and performance in the office the next day.
How to workout in the morning?
To workout in the morning you should wake up early, you can wake up at 5 or 5:30 in the morning and go to the gym, gorund or if you can workout at home. In this you can perform jogging, skipping, yoga, bodyweight exercises well.
- In the beginning, you have to slowly get your body used to it for 1 week, in this you should do light workouts for 15-20 minutes.
- Then gradually increase the time according to your strength and take it up to 30-45 minutes.
- To make your workout more interesting and effective, you must include challenges after a few weeks.
Benefits of Early Morning Workout
- If you workout in the morning, you will never have to face distractions like meeting calls or social friends.
- If you exercise early in the morning, you will see that your metabolism is boosted a lot, which will help you in the fat burning process throughout the day.
- After workout, endorphins are released, which makes you feel positive and fresh throughout the day and your consistency in working increases.
What are the most effective short workouts for busy professionals?
For those who have a full-time job and can’t spare much time for their workouts or if you are a busy professional, then short and intense exercises are the best options for you. Short workouts are time efficient and fit in well with your busy schedule.
These are some of the most effective short workouts that will help you gain muscle, lose weight, etc. without disturbing your busy work life:
1. HIIT (High-Intensity Interval Training)
HIIT always involves performing short workouts with high intensity in a very short time period. It does not require any kind of equipment. It improves your cardiovascular fitness and builds endurance.
- It normally takes 20-30 minutes to complete.
- To perform it, you have to do a combination of 30 seconds of intense exercise followed by 10-15 seconds of rest.
- You can perform different types of exercises in hiit training like jumping jacks, burpees, mortal climbers, high knees, squats, pushups. You should do at least 4-5 rounds of it to get the best results.
2. Tabata Training
Tabata training is an advanced version of HIIT training, in which 20 seconds of intense exercise followed by 10 seconds of rest has to be performed for 8 rounds in the format to get great results.
- This improves both types of fitness such as aerobic and anaerobic.
- In this you can do activities like sprinting, burpees, kettlebell swings, or any high-intensity move.
3. 7-Minute Workout (Scientific Approach)
7 Minutes Workout is a scientifically proven method in which you only need 7 minutes and it helps you a lot in losing fat and toning the muscles.
- This is a full high intensity workout consisting of 12 exercises performed using body weight, high intensity moves and minimum rest time.
- The main aim of this workout is to get maximum output in minimum time. By following this concept you can burn more calories in very less time.
7-Minute Workout Exercises List
- Jumping Jacks – Full-body
- warm-up and fat burn
- Wall Sit – For Legs and core strength
- Push-ups – For Chest, shoulders, and arms
- Abdominal Crunches – To strengthen core and abs
- Step-ups (on a chair) – To tone legs and glutes
- Squats – For lower body strength
- Triceps Dips (on a chair) – For Arms and shoulders
- Plank – For core stability and endurance
- High Knees (running in place) – To improve fat burn and stamina
- Lunges – To improve legs and balance
- Push-ups with Rotation – For Chest and core
- Side Plank – For Core and obliques
4. Bodyweight Circuit Training
In this training you can do your workout without any equipment. In this you have to use your body weight. In this, many exercises are done simultaneously with little rest so that you can get a lot of benefits. This is a type of full body workout that helps you in fat loss, weight loss and increasing strength.
In this, you have to do such exercises which target all the different muscle groups of your body.
In this you can add exercises like Squats (legs & glutes), Push-ups (chest, shoulders & triceps), Lunges (legs & core), Plank (core strength), Jumping Jacks (cardio & full body), Burpees.
Do 10-20 reps in each exercise.
Rest for no more than 10-15 seconds between exercises to achieve maximum fat loss.
Beginners should do 3-4 rounds and advanced athletes should do at least 5 rounds.
Our Verdict :
It is not impossible to combine your workout with your 9-5 work life, it is just a little difficult, but prioritize your workout with a big plan and always keep your goals in mind, then it can be even easier to find time for exercise along with the job.
Fitness is a lifestyle and you should make it an important part of your life, you will get a lot of benefits from this, along with being physically fit, you will also become mentally strong.
FAQs
1. Is it possible to stay fit with a 9 to 5 job?
Yes of course! To stay fit you should plan your routine well and maintain consistency. You have to prioritize your workout and always stay motivated which will help you a lot in your fitness journey.
2. How to workout even when you are tired?
If you feel tired after office, do activities like light weight lifting or stretching that day. After some time, you will feel that your fatigue is reducing because you become very active due to workout.
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