Fitting fitness around a 9-5

My excuses for avoiding a workout have usually come under three categories: lack of time, lack of motivation and tiredness.. and I’m sure many of you share this. All of these issues are usually as a result of our jobs as they do take up a lot of our time and energy, especially if you have a busy job where the hours are longer than 9-5 if there’s work to be done! However I often find that if you give in to these excuses it can actually make you feel worse, more lethargic and can have negative impacts on your body image if you’re not fitting in your workouts.

Whilst exercise is good for your body I tend to think the impact it has on your mental wellbeing is much more significant – so it is super important that we find some time each week to stay active to benefit our body and mind. It’s definitely not always easy but I’ve given you my top tips below for managing to fit in the workouts when it feels like everything is against you.

  • HIIT workouts – no doubt you will have heard this before but it is so true, these speedy workouts take little to no time but can be just as effective (if not more) than their low intensity counterparts. See my article for the full benefits of HIIT here!


  • Wake up a little earlier – I know not everyone is a morning person but this is honestly the only way I manage to fit it in sometimes. It gives your brain less chance to register what is going on and make excuses and before you know it you’ll be mid workout and full of endorphins. The other reason I really struggle after work is if you’ve had a bad day, you’ll be able to make even more excuses of why you should be able to just sit in front of the TV eating ice-cream, exercise starts the day off right!

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  • Get your colleagues involved – see if you can convince a couple of people to go for a walk on your lunch break if you can, I know this isn’t always possible and on some weeks, you’d be laughed out the room for suggesting it but if it’s possible it is a great way of getting your step count up for the day which I always struggle with. Best thing to do is make a competition out of it, people won’t be able to resist!

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  • Change your commute – this could be a difficult one but there are small changes we could all make, even just parking in the furthest space in the car park to increase activity levels. If you get a bus or a train a great idea would be to get off a stop early or take the steps instead of escalator, it’ll increase your heart rate and get you fat burning when you wouldn’t have the opportunity otherwise.
  • Go swimming – if you have access to a pool this is a great way to get your exercise in because it provides potential for a really good workout without adding lots of extra stress and impact to your body. As much as I love getting a workout in, if work is stressful anyway it can sometimes make things worse to be pounding around whereas swimming provides the relaxation factor along with the workout.

How many of you try these things already and find them useful? Let me know!

J x

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