Little time? Here’s how to modify your workout.

We’re officially in that stretch of the year where it feels like someone’s hitting the chaos button: work deadlines, school events, vacation trips…it’s all happening at once.

And in the midst of this, trying to follow a “normal” workout routine can be impossible.

Luckily, you don’t have to!

Here are three strategies we use with busy coaching clients to get great results without the workouts taking over their lives.

Choose one and connect whenever your schedule tightens. 💪

Strategy 1: Focus on the “Big Rocks”

Choose the exercises that give you the greatest return:

• A lower body exercise (squats, deadlifts, lunges)
• An upper body “push” exercise (push-ups, bench press, overhead press)
• An upper body “pulling” exercise (files, pulldowns, assisted chin-ups)

This little triangle “push-pull-legs” works with .dumbbells.machines, body weight, whatever you have.

Take ours .Bodyweight exercise for beginners.for example.

You can eliminate the lunges, planks, and jumping jacks and focus on squats, push-ups and rows and boom! You cut your workout time in half and still get a great workout.

Three movements. full body Massive bang-for-your-buck.

Strategy 2: Fewer Rounds, Higher Effort

I hear a lot of people say, “If I don’t do it full training, it doesn’t really count.”

Not true.

As well once solid always give your muscles enough stimulus to maintain strength – and often to build it.

Here’s an approach we use all the time with busy clients.

Matching sets

1. Choose a challenging weight or version of the exercise.
2. After a warm up, do as many good reps as you can with solid form.
3. Rest briefly.
4. Do one more set and try to match that number – even if you need a few mini-breaks to get there.

Two high effort sets and you’re done in minutes.

Strategy 3: The 10-minute Time Box

Sometimes life gets so busy that you feel like you only have 5 or 10 minutes to squeeze in a workout.

So let’s build a workout that you know will take EXACTLY that long!

Here’s how to do it:

1. Set a timer for your allotted time slot. (5 minutes, 10 minutes, 15 minutes, etc.)
2. Choose 2-4 exercises.
3. Cycle through them one after the other, resting as needed.
4. Get as many total reps as possible before the timer hits zero.

If you have a turn: great.

If you have four times, also great.

You worked hard in the window you had, that’s what counts.

One last thing

Even if none of these strategies happen and the day is a complete whirlwind…a two-minute walk, a quick stretch, or a single set of squats still matters.

Keep the “training space” open in your life.

It reinforces your identity as someone who moves.

And make it back into a routine in January so much easier.

You don’t need a perfect plan.

You just need a plan that works todaywith the time and energy you really have. ❤️

– Matt

PS If you want help building a plan that fits your lifeand the responsibility and support to implement, is exactly what we do in ours .Coaching program..