How to proceed Should You Do not Have Enough Time to workout



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Video taken from the channel: TIME


“I Don’t Have Time” Workout & Food Schedule Guide

Video taken from the channel: Buff Dudes


7 Exercises You Need to Do If You Sit All Day

Video taken from the channel: BRIGHT SIDE

Here’s a list of exercises you can do when you don’t have time to exercise: Wake up 20 minutes earlier. Have your exercise clothes laid out ready the night before (or even sleep in them), set your alarm, and head outside for some sprints – uphill if you can. If you don’t have time to exercise, welcome to the club. (I do exercise a lot, but some days I get overwhelmed by how much time and effort it takes to commit to an entire workout done in gym. Set a daily exercise goal that is 100% achievable for the next 2 weeks.

If you make it happen then you can re-evaluate that goal for the following 2 weeks (choose something that is again 100% achievable). Soon you won’t even be able to remember life without exercise daily movement. Get Accountable – Nobody should start alone.

Here’s how you can make time for exercise – even when you don’t have time: Recognize the benefits for moms You know that exercise is great for your long-term health, that it helps prevent diabetes, lower blood pressure and even reduce the risk of some types of cancer. Shooting baskets and kicking a soccer ball around the yard are great ways to get your heart pumping. Thirty minutes of cardio training are recommended, but even five to 10 minutes will elevate your energy and speed your metabolism. Take the kids for a walk or just go by yourself.

Take a 10 minute break. Although you may not have a lot of time for planned physical activity each day or week, even taking a few minutes every day to be active can help. Try just taking a 10 minute exercise or walk break during the day. Most people have 10 minutes to themselves that they can spend being a little more active. If you find that you’re constantly sleep deprived and never have time for any sort of exercise, it may be worth examining how you spend your time.

If you spend a lot of time. If you want to do longer workouts or exercise more, set yourself up for success by sitting down and going over what you have planned over the next seven days. Carve out enough time to complete certain routines, then stick to your plan. This guarantees you won’t fret at the last minute, so long as you hold yourself accountable. We hear ya!

Life can get complicated sometimes. Schedules get jammed up, kids need attention, work demands are high, and your spouse could use a little more attention. Where do you fit in here? YOU are needed in every scenario listed above but if you are stressed out, are not feeling fully present or worse, [ ]. Thinking you don’t have time to exerciseis also about mistakenly thinking it takes an hour to get a good workout.

It doesn’t. In fact, if you’re drained, shorter more frequent exercise is better. It’s not even a matter of building up to an hour.

You don’t need to unless you’ve got some endurance goal.

List of related literature:

Saying that you have no time to exercise is not true—you can find the time if you really want to.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

If you have time to brush your teeth, take a shower, or go to the bathroom, you can make some time to exercise.

“Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss” by Joel Fuhrman
from Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss
by Joel Fuhrman
Little, Brown, 2011

But if you have a schedule, it will encourage you to exercise regardless of the excuses.

“The Detox Book, 3rd Edition: How to Detoxify Your Body to Improve Your Health, Stop Disease, and Reverse Aging” by Bruce Fife
from The Detox Book, 3rd Edition: How to Detoxify Your Body to Improve Your Health, Stop Disease, and Reverse Aging
by Bruce Fife
Piccadilly Books, Limited, 2017

Telling yourself that you don’t have time to exercise means that nothing that you have in your schedule is less important than your health.

“365 Days With Self-Discipline: 365 Life-Altering Thoughts on Self-Control, Mental Resilience, and Success” by Martin Meadows
from 365 Days With Self-Discipline: 365 Life-Altering Thoughts on Self-Control, Mental Resilience, and Success
by Martin Meadows
Meadows Publishing, 2017

When it’s time to work out, you’ll find something else you need to do, and ironically, you’ll probably say you never have time to exercise.

“The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight” by Tom Venuto
from The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight
by Tom Venuto
Penguin Publishing Group, 2009

You don’t skip sleeping or eating for lack of time, and you shouldn’t skip exercising either.

“Dr. Gott's No Flour, No Sugar(TM) Diet” by Peter H. Gott
from Dr. Gott’s No Flour, No Sugar(TM) Diet
by Peter H. Gott
Grand Central Publishing, 2008

Do what you like to do and vary your exercise, if possible, to prevent boredom.

“Every Victory Counts (Fixed Layout)” by Monique Giroux, Sierra Farris
from Every Victory Counts (Fixed Layout)
by Monique Giroux, Sierra Farris
Davis Phinney Foundation, 2017

Like many people, you may want to be more active, but you cannot seem to find the time to exercise.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

If you’re committed, there are plenty of ways to make room for exercise even if you have an extremely busy schedule.

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

So the next time you say you don’t have time for exercising, remember that you are just making excuses or being plain lazy.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I sit in the car all day because I’m homeless and its 115 outside.. My legs are getting pins and needles and numbness all the time….probably gonna die in my car

  • Me: no back pain feels fine

    Me also later that day:
    period starts

    All of a sudden bam lower back pain ����for all MAI GIRLS OUT THERE Experiencing this rn

  • Lloovveeppiioo..RRJJ…,am sailing in a much worser boat yaar..,my eyes r…paining..and my shoulders r frozen..hahaha../let that be…/am..moving..but..although crazy..hey hey…

  • Muslim perform pray 5 times a day. 1) Before Sun rise. 2) 1:30 PM. 3) 5:30 PM. 4) 7 PM. 5) 8:30 PM.
    Now compare how good and active your body will be.

  • hey Buff Dudes whats a good meal plan for somebody who is 6;4 and 233 lbs. I would like to lose some weight but also gain some muscle and get myself in shape. What would you recommend is a good food guide for breakfast lunch dinner and snacks.

  • Hello dudes that are buff,

    This probably won’t be seen but just have to put it out there. How can obtain the bane from Batman look? What does the workouts and food look like? Thanks! ��

  • I’m mentally exhausted from work and the drive home, errands. I cook go to bed. On weekends I be quite, so I can return it to work on Monday.

  • Thanks for the tips! How about some tips while starting vlogs? Hope to hear from you and hope that everyone support my channel. Thank you!!!! 😉

  • Sink of being a easy life style,,,as a new year resolutions I have to reboot my life �� perfect video for a new year start up in India (ughadi)


    Neck and shoulders 0:23

    Wrists 1:45

    Lower back and buttocks 2:47

    What else you should do to protect your health:

    Get an adjustable seat 4:25

    Take walks 4:56

    Measure your steps 5:28

    Stick to the 50:10 rule 6:25

    Run! 6:52

    Tidy up 7:25

    Be active on the weekends 8:02

  • Here’s Brandon kicking ass in the gym, being a father and editing these videos with crazy skills and I just skipped going to the gym for a week to play LOL����

  • “you’re going to keep that heart rate elevated, which is great for fat loss.” i thought the general consensus was that the best thing for simple fat loss is a stead low heart rate that keeps you in the aerobic levels.

  • Man I work a sixteen hour day six days a week I never seam not to crash the moment I stop. More often I watch you guys ok teckly I just play it we’ll I work. Try food perp but still crash the moment I sit. Any ideas on how to build enrgy

  • Thank you for breaking this down so understandably. Self determination is my biggest struggle, I am definitely going to write out a plan that works for me tonight and get to work. Let’s see what 3 months of self determination and consistency does for me ����.

  • Hey Buff Dudes! I really want to get into exercising regularly but I’m a little different from others; I’m underweight with a BMI of around 17. I weigh around 115-120 pounds and it fluctuates regularly. I’m wondering if you could make a new video this year of a great workout routine/diet for those who are like me! Since this outbreak I’ve decided its time to get into exercising instead of neglecting it like I have and so far you are one of the best and most informative channels I’ve found! I would love to see what you guys could come up with and thanks for the content:)

  • This has been my main problem since i started! I do a strenght based workout 2/3 times a week, heavy weight, and long rests, 3 minutes between sets and 5 minutes between exercises…(Buff Dudes videos during rests, of course), and it takes FOREVER to finish! From 1h and 1/2 to 2 hours….

  • i do a set and feed the fish during my rest period then do a set and feed the cat, do a set, feed the turtle, do a set, start laundry, do a set…. etc it really helps motivate me and keep me up to date on all my chores.

  • Is there a Buff Slow Cooker Recipe List around?
    Excuse: I don’t know what to cook, or how much of it to eat and therefore there’s no point working out

  • Full body, 2-3 times a week. Spend more time with family, go for walks. Being at the gym everyday is useless unless your a professional athlete.

  • Thank you so much I do some of this moves already without knowing them but still, now I do know how important they are, your video is very important i will follow every step of the video

  • YOU DONT HAVE A FULL 24 HOURS (1440 mins) IN A DAY, you have roughly 16 hours or 960 mins of being awake, so a 1 hour workout is actually 6% of your day, 90 mins is 9%.

  • I used to work at ups and let me tell you. Hello fresh trucks were the worst lol. But had the best workout with every box weighing 10-40lbs lol

  • This guy is saying all need is one hour of your time during the day to go to the gym. How about driving to the gym, looking for parking, working out for one hour, drive back home and look for parking? The one hour workout turns into a 3 hour workout or more. Most people don’t have this amount of free time during the day. My advice for busy people is to buy some basic workout equipment at home and then combine it with some weekend gym workouts.

  • Hey Buff Dudes,
    Quick question. I see loads of videos about young dudes transforming their body from obese to gods in the span of 12 weeks.
    Now how realistic is that though? As I’m a 33 year old with a dad bod and my entire metabolism has changed quite a bit after hitting the 30 mark. I’m a dwarfish 5″7 guy who weighs 90kg but all my fat is around my belly and titties. I have 2 kids, full work week and 2 dogs so this video really gave me good advice and motivation. Got any tips for this Daddy Not-So-Buff-Dude?

  • I cant believe hello fresh sponsored such a bad content channel like amberlynn and you guys �� what the frick you actually put thought and work into your content

  • He forgot to add, a home gym. If I had to workout at a commercial gym, I would literrally never go. I workout at night, after work, after dinner, after the cats are fed and the kids are in bed. I don’t own a TV btw.

  • I’m 24 I’m a trucker and a father of 2 and I still find time. We work 14 hour days and we only get 10 hours to eat sleep shower ect. I utilize my tractor and trailer for workouts and do what I can with my bodyweight. I don’t get to eat clean all the time but I stay in my deficit. No excuses people��

  • I’m a parent and I’m honestly lucky if I get 30 minutes per day where I have no obligations…and the 30 minutes are right before I go to bed… not the best time to train.
    This week I was supposed to have 6 days off from work and the kid would be at daycare… My kid caught RSV and needed to stay home. My wife caught stomach flu. Now I’ve got RSV and stomach flu simultaneously. This is a “normal” situation in my house.

    I’m not exaggerating when I say this… Ihave not had a childless, illness-free, no work day in at least 3 months.

    Def starting to feel like Jack in The Shining…

    I guess its called the dad bod for a reason.

  • Oh my God who said that.? Was that Richard Pryor? If you want to eat 2000 of somethings rice is a good meal. Ok looked it up, It was comedian Mitch Hedberg.

  • Hudson: you see the time that to spent watching this video? That’s time you could’ve spent eating or working out
    Me: click’s on another video

  • I get up at 5am, out the door by 5:15. Drive for an hour and 15 to get to work. Work at least 8 hours. Drive at least an hour and half home. Then take half the recommended amount of pre-workout. Then workout for about an hour while tending to my kids. Then play with them, make dinner, make food for the next day. Mon-Fri. Stay motivated, people!

  • Calisthenic channels are great for body weight training! Fitnessfaq, calisthenicmovement and Saturnomovement. They have body weight only videos legs included! Jeff cavalier from athlean-x have some great body weight only workout videos.

  • I have a question. I’m Injured right now (arm wrestling is dangerous) so I can’t work out, but when the injury is gone, I will have boxing (Monday, Wednesday, Friday) Krav maga (Tuesday or Thursday) CrossFit (Tuesday), swimming (Monday) and fitness whenever I feel for it. Does that seem excessive?

  • Phone app, slow cooker and the buff dude cutting plan is how I role also lunges on a moving truck insane gave me a laugh �� but if you really want to change yourself to be healthier you will force yourself to make the time instead of making excuses I got family and a full time job but can still get that consistency 60-90 min pump in ����

  • Great episode!! Your videos have really helped get me back in the weight room. It’s pretty much all I watch now when I’m not getting buff. Thanks dudes

  • Pls Hudson sing the song of Michael Bolton How am I supposed to live without you I know you have an awesome singing voice n one more thing next video for that please

  • And here was I thinking that a target of 6,000 steps a day was good….from now on, I’ll try to walk at least 10,000 steps a day. Thank you!

  • stop with this lie of 1 hour a day… it takes more than that, 2-3 hours, unless you have the gym in your house and just don’t shower after which i suppose known of us do or at least hope they don’t.
    A workout at a gym will be as it follows:
    a few minutes packing the gym bag(can be taken out by preparing it the day before)
    driving/walking to the gym(can take up to an hour or even more, an average of 30 minutes)
    changing into the workout gear(a few minutes)
    the workout itself(an average of 1 hour)
    the way back(same as the way to)
    and the shower(about 10+ mins)
    Where do you fit all of this in 1 hour? this is at least past 2 almost 3 hours, assuming we work 8 hours a day and sleep 8 hours, 3 of the last 8 hours to spend freely are gone.
    x=300/8=37.5% of free time or x2=300/16=18.5%, not 4% as you estimated, not everybody has enough time for doing this daily or even a couple of days a week for that matter, i sure woudn’t

  • Thank u buff dudes we needed this no excuses we need to make more time in 2020..: u guys made this video at the perfect time cuz a lot of us want to have more time to do things this year no more “I don’t have time” we need to stop making excuses thank u for the tips on helping us organize our schedules a little bit

  • Stretch = 0:40 10x each side
    Relieve = 1:16 10x lifts
    Wrist = 2:04
    Stretching = 3:18 5 to 10x each legs
    Back pain = 3:40 2x 30 sec each legs

  • Hello Fresh sucks. They have you pay before you can select your meals. Most of them suck, and then when you think “well hey I can change the meals”, up front and center are the good ones…that all cost a lot more per serving. Then you have to scroll down to the poor people meals which are all made of cheap low quality ingredients, so you’re just disappointed that you have to settle for the shitty ones. I’m really disappointed you did a sponsorship with them. I trust you guys but HelloFresh is one of the worse delivery services.

  • Isnt it better to start off doing 3 sets of 10 reps of each exercise? Because with 5 reps arent you doing higher weight which isnt ideal for a beginner?

  • I’m not sure if anyone’s mentioned this before, but I have a full-time job and go to the gym after I work. When I get home I only have a couple of hours before I need to sleep. So when I’m cutting, I meal prep on the weekends (usually Sunday) since I have way more time. I cook both my lunch and dinner for the week, so 14 meals total. I put two days worth of meals in the fridge and the rest I put in the freezer. I find that after 5 says or so that the food sometimes doesn’t taste right. Then when I need meals for the next day I either take them out to thaw in my fridge or just reheat them from frozen. If you don’t have room or want to reheat frozen meals, you can always cook meals for 3-4 days and then cook again for the rest of the week once you reach that point. A lot of people may not have access to a fridge/microwave if they travel for work, etc. You could buy a lunchbox/bag that has refrigeration and then just eat your meals cold if you want. These can be a bit expensive though. Hope this helps.

  • I’ve learned so much from you, and i thank you for that.

    I yet struggle with something, if you or someone could help, and that is: i don’t know how to start! I’ve learned about macro nutrients, about making a treshold of calories day/week, with necessary nutrients, i learned about the different kind of work outs needed to work this muscle or group of muscle or the other, fasting / bulking, the sweet spot, why you do those, how. But… i don’t know one thing:

    how and where do i start?

    1.How do i set a died for myself? What do i need at my current height and weight?
    2.How do i use the equipment in the gym ( king of dummies question ).
    3. I might eat 1k calories in 3 meals today, tomorrow 4k in 1 meal, (no record average to look at) so how do i go on a caloric deficit while my calories and (bad) nutrition intake are so random? how do i start? while never having a record? since i ever eat and ate so chaotic (3 is kinda tied to 1)
    4.How my genetics influence the whole procces, can’t understand yet if i gain muscle / fat easy or maybe loose it fast. ( tho it seems i gain fat easily, maybe also bc of the fact i’ve got no workout routine, only like 2 hours walking a day, with about 8 hours being on my feet at work).

    Height: 6′

    Weight: 240 lbs / 108 kg

    Thanks for the attention. I’m fat, fat is slowly killing me, and i hate it. I want to do something.

  • Americans are crazy, over worked, stressed out and we do it to ourselves, we are fucking stupid. Working out makes you tired, which makes you want to sleep. Its the 1hr workout plus the 2hr nap after that fucks people up.

  • It’s not that people don’t have time, it’s because they are tired and lazy period! There is no way in hell you be busy all day 7 days a week. They are just addicted to Facebook!

  • Guys what did you expect from a short 1,5 min video? This gives an insight on what HIT training is, so you can Google it yourself if it sounds interesting to you. Thats not a fitness channel.

  • I agree with 3x 1 hour as a beginner, but training optimally at an intermdiate/avanced + level, you need more more than that and that’s where it becomes hard

  • Yeah…to get results I need more than 3x a week 1h. More like 4x 2 hours + getting to the gym + everyday mobility 30-60 minutes..

  • i barely have enough sleep since im a mining engineering student, i think i will just waste my workout cause i cant sleep 7 hours a day isnt it?

  • I’m a teen in the Philippines, have to wake up 5 am for my school bus on the way to school. The school’s dismissal time is around 4 and I arrive at home around 5 pm. So that’s 12 hours of my day. Just sharing. And I have to sleep at 9 pm to get 8 hours of sleep, but I can’t sleep immediately.

  • There’s certainly been times in my life when training properly would have been difficult outside of the weekends. When we had young children and I was travelling 3-4 hours each side of an 8 hour work day, there was little time during the week, but I still could have done weights and cardio at the weekend. Usually people in that sort of situation mention that they don’t have enough energy to train, but it’s really that they don’t have enough energy to feel motivated to train. Generally, the more exercise you do, without over training, the more energy you’ll have, so it’s just starting that can be the difficult part.

  • Hey guys, just a quick note to let you know that I do my very best to respond to the questions that are posted here, but YouTube doesn’t notify me of everything that is posted and with the hundreds of videos on this channel I can’t possibly keep track of them all. If you don’t receive a reply to your post, it most likely means that I simply didn’t see it. If you need a guaranteed way to get in touch with me, please join the Facebook page and post your question there:

  • Myth? i fell asleep on my workout mat yesterday and didn’t wake up until my alarm clock went off at 3am…fml. No, this is impossible.

  • What if its not time? What if you work construction and you dont have the energy to go to the gym after work? (I dont want to take a pre workout a couple hours before bed lol)

  • What if its not time? What if you work construction and you dont have the energy to go to the gym after work? (I dont want to take a pre workout a couple hours before bed lol)

  • See the problem is when I wake up at 7:00AM and have to be to my classes at 8:30AM and am dismissed at 2:55PM, then I work from 4:00PM-12:00AM in that hour between 2:55 and 4:00, I’m trying to enjoy the brief time I have to not do anything. Same goes for my days off.