We all have those weeks when life feels like a whirlwind – work is intense, family commitments stack up, and personal time becomes a lesser priority. But here’s the truth: during your busiest times, training shouldn’t be viewed as a luxury, it’s a necessity. Exercise boosts productivity, sharpens focus, improves mood and mental health, and increases your resilience to stress.
You don’t need countless hours every day to make progress. What you need is strategy, structure, and intensity. Below are proven ways to find time, save time, and maximise every minute you have to be efficient in your very valuable training time.
1. Audit Your Time and Reclaim “Hidden Minutes
You don’t need a 2-hour block. You need 30–45 focused minutes. Here’s where many people can reclaim that time:
- Reduce screen time: Cutting just 30 minutes of doom-scrolling or Netflix a day equals 3.5 hours per week for training.
- Early sessions: Training first thing removes decision fatigue. Wake up 30 minutes earlier – your body adapts quickly.
- Lunch break workouts: A 40-minute circuit is often more effective than an hour plus of distracted evening training.
- Train while your kids are at activities: Bring your gear and get moving instead of waiting on the sidelines.
Time isn’t found—it’s made!
2. Train Efficiently: The Power of Supersets
Supersets allow you to work two muscle groups back-to-back with minimal rest, doubling efficiency and keeping intensity high. Here are sample superset examples:
Upper Body Superset Example
A1: Dumbbell bench press – 3 sets of 10 reps
A2: Seated Row – 3 sets of 10 reps
Complete A1 for 1 set, then A2 for 1 set, then repeat.
Lower Body Superset Example
B1: Walking lunges – 3 sets of 12 reps
B2: Romanian Deadlift – 3 sets of 12 reps
Complete B1 x1 set, rotate to B2 and repeat. Legs stay under tension the entire time – maximal stimulus, minimal duration.
Circuit Style Superset Example
C1: Kettlebell swings – 4 sets, 45 seconds work time
C2: Press ups – 4 sets, 45 seconds work time
This method burns fat, builds muscle, and allows you to condition your body whilst being efficient with your time – you transition from one exercise to another quickly, not allowing for wasted ‘rest’ time.
[These 3 example superset snapshots can be used to give you an idea of how to structure training efficiently – this is by no means a complete and comprehensive training plan!]
3. Cardio with Intent: Stop Going Through the Motions
Cardio doesn’t need to be long—it needs to be effective. Rather than steady plodding, use interval training to get more done in less time.
High-Intensity Interval Example
Total Time: 20 minutes
- 5 min warm-up
- 30 seconds all-out intensity sprint
- 90 seconds walk or slow cycle
- Repeat sprint/walk cycle 8–10 times
Why it Works: You burn more calories post-exercise through excess post-exercise oxygen consumption (EPOC). One intense 20-minute session can equal or exceed a 45-minute steady-state effort.
Cardio Finisher for Busy Days (10 Minutes)
Perform each exercise at high intensity for 40 seconds, rest 20 seconds:
- Watt Bike or Rower
- Burpees
- Kettlebell Swings
- Mountain Climbers
- Jump Squats (repeat cycle twice)
Short, sharp, and effective.
4. Make Training Non-Negotiable
Schedule your workouts like meetings – and keep that appointment with yourself!
- Commit to specific days and times
- Lay out your clothes the night before
- Train with a partner or coach for accountability
- Track progress to stay motivated
When you treat your training as essential, you don’t look for time—you protect it.
5. Combine Movement Into Your Day
You may not always make it to the gym, but you can keep your body active:
- Walk during phone calls
- Use stairs instead of lifts
- Do mobility work while watching TV
- Use bodyweight circuits at home (push-ups, squats, planks in 15-minute bursts)
Even short bouts can stimulate your metabolism and keep your momentum strong.
Final Thoughts: Progress Over Perfection
Train with purpose. Be intentional. Maximise every rep.
And remember – being busy is such a good reason to train, don’t fall into the trap of it being an easy excuse to skip it.
