How To Make Time For Fitness


How to make time for fitness

The unofficial official guide to putting fitness first


The Problem:

We get it, you’re a busy person and you’d love to invest more time into your fitness, but where are you ever going to fit a workout into your schedule?

Whether you’re an entrepreneur with a lot on your plate, chasing/chauffeuring kids around, student with a full workload, a combination of those, or you REALLY need to catch up with people on social media….


At any rate, you are convinced you have zero time for a workout and especially one that is going to last one hour. Let’s not mention the added time it will take to drive to a training facility, shower, cool down, eat something, etc.


We hear you loud and clear, because we’ve been training folks for close to a decade and we’ve heard this story...a lot. You don’t have a whole hour to dedicate to a workout, fine. Do you have five minutes?


Before you answer that question, let us answer for you; of course you have five minutes for a workout! The question is, how great of a workout could it be if it’s only five minutes long? The short answer, better than the zero minute workout you’re currently getting.

To be clear, at NIkao, we believe everyone has one hour to commit to working out. If you don’t believe us, try this exercise. Get out a piece of paper and write down the time you woke up today followed by the time you got out of bed (we know those times are different). Jot down EVERYTHING you did up to the point you started reading this article. Be sure to include the time you started and the time you finished each activity. Write down when you got in your car to go to work, how long it took you to shower, even how long it took you to eat your food. If you’re reading this in the morning or in the afternoon, be sure to update your live schedule as it occurs. At the end of the day, review your schedule, send it to us, if you’re feeling saucy, and see if there is any room for something more productive, like working out.


Tough love:

Here’s the thing, everyone knows that working out is good for a body. What prevents people from starting isn’t a lack of motivation and it’s probably not a lack of time; people don’t start working out because it’s just not important to them. Hard truth. You can tell yourself till your blue in the face that it is important, but if it’s not a part of your daily routine, well, actions speak louder than words.

Look, we’re not here to put anyone down or discourage anyone, that would be mean. But to move forward, we have to be honest with ourselves and admit that we can do better.


How to make time for fitness:

Now, let’s get to the meat and potatoes of this article, how to make time for your fitness.


Step 1:

Jot out one typical day. Include the time you started, time you finished, and the activity. Write down everything, even the small stuff, like going out for some food during lunch.


Step 2:

Using your newly created map of your daily activities, find a spot where you could complete a 5 minute workout. It can be before something, like lunch, after something, like work, or replace it with something, like trolling people on Facebook.


Step 3:

Complete this 5min workout in the time slot you have chosen.

In 5min, complete as many reps as possible

Sit down/stand up from your chair*

*Make sure the seat of chair hits the back of your knee.


Step 4:

Do this 5 min workout at the same time for 1 week, Monday through Friday. Be sure to jot down the number of reps you get each time you do the workout.


Step 5:

If you experience copious amounts of muscle soreness during and after week 1, repeat the process. Do another week of the 5 min workout, presented above. If you are not experiencing copious amounts of muscle soreness, move forward to step 6.


Step 6:

Commit to completing this 10 min workout near the same time you completed the 5 min workout:

Complete the circuit as many times as possible in 10 min

10 Wall Shoulder Press

(https://www.youtube.com/watch?v=NUcX6oa2p9c)

5 Side Plank Raises (on left side)

(https://www.youtube.com/watch?v=8vcre85UfDo)

10 Squats to chair

5 Side Plank Raises (on right side)


Step 7:

Increase your workout by 5 minutes each week, if you make it to this point and you need more workout ideas for a 15 min, 20+ min workout, click on the chat button in the corner of your screen on our website. Let us know you are hungry for more and we will gladly provide you with more workouts, our treat.


The breakdown:

Why start off with a 5 minute workout? Several reasons, but the first being the time commitment is incredibly easy to achieve. In addition, you can’t get too sweaty sitting up and down in your chair, which means you probably won’t have to clean yourself up too much after the workout, saving you more time to go about your day.


The more of these workouts you complete, the better you are going to feel. You will feel more accomplished and build your workout confidence. As you commit more time to working out you are going to start noticing the benefits a consistent workout provides, and not just to your fitness or how you feel, but it will start to change how productive you are at work and the ease of keeping up with your little ones.


Is a 5 minute workout really going to make a difference? As stated earlier, 5 minutes of something is better than 5 minutes of nothing, but yes, 5 minutes of squats will be PLENTY of stimulation for your body, especially if you do not currently work out at all. More importantly, it will be easy to recover from a 5 minute workout, which means you won’t spend as much time being sore, like you would after your first hour of working out from a long fitness hiatus.


These workouts are not incredibly difficult, but that’s the point. Making time for your fitness with this particular method, is more about creating a habit. It’s much easier to create a habit with a small time commitment than it is with a large one. As you become more fit and able, you just start adding time to your workout until you reach the point where your schedule no longer allows any further growth.


The short and sweet:

We want you to be fit, more fit than you have ever been in the past. You deserve to take time to take care of yourself via a consistent workout routine. You may not be starting off with a one hour block of time, but by following these steps, you will be creating a healthy, fitness habit. One that you will only want to grow as you start to experience the many benefits associated with working out.


Your body is the most incredible machine you will ever use. Learn to use it well and you can keep the parts you started with for many a moon.


Go do great things now.

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NIKAO [verb] to prevail, to overcome, to conquer