|Break up your workout
“People who are bad at time management — which is generally all of us — they think, ‘Oh, I don’t have 30 minutes or one hour of my schedule,’ but I guarantee you have five minutes every hour,” Phil Catudal, a personal trainer, told me.
That could mean doing strength training (like 10 squats, 10 pushups, and two pull-ups) for five minutes every hour of the workday. By the end of the day, you’ll have worked out for more than half an hour through these “trigger workouts.”
It might not be as effective as working out for 30 minutes straight, but it’s only a marginal difference, Catudal said. Plus, it keeps your body on track and gives you a shot of dopamine, a chemical released in the brain that helps people feel pleasure.
The power of walking
“We don’t tend to think of walking because it feels easy,” Gabby Landsverk, Insider’s senior health, nutrition, and fitness reporter, told me. “But there’s a lot of evidence that that’s actually one of the best ways to get started with exercise and start to see benefits like more energy, lower risk of illness, better heart health, things like that,”
Even walking for 10 minutes during your lunch break or before or after work can be a huge first step in fitting some fitness into your life.
“If you have 30 minutes?” Catudal said. “Man, you can totally change your life, your health, your body. So don’t discredit the little things.”