Do you have little time? How to change your training.

We’re officially at the stage of the year where it feels like someone has hit the chaos button: work deadlines, school events, vacations… all happening at the same time.

And in the midst of it all, following a “normal” workout routine can feel impossible.

Luckily that’s not necessary!

Here are three strategies we use with busy coaching clients to achieve great results without letting training take over their lives.

Choose one and plug it in whenever your schedule gets tighter. 💪

Strategy 1: Focus on the “Big Rocks”

Choose exercises that will give you the most benefit:

• A lower body exercise (squats, deadlifts, lunges)
• A “pressing exercise” for the upper body (push-ups, bench press, overhead press)
• An upper body pulling exercise (rows, pulldowns, assisted pull-ups)

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

Take ours Bodyweight training for beginnersFor example.

You can delete the lunges, planks and jumping jacks and focus on the squats, push-ups and rows – and you’re good to go! You’ve cut your training time in half and still get a great workout.

Three sentences. Full body. Massive value for money.

Strategy 2: Fewer rounds, more effort

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

Not true.

Even a solid round still gives your muscles enough stimulus to maintain – and often build – strength.

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

Matching sets

1. Choose a challenging weight or variation of the exercise.
2. After warming up, do as many good reps as possible with firm form.
3. Take a short rest.
4. Do another set and try to reach that number – even if it takes a few short breaks to get there.

Two high-effort sets and you’ll be done in just a few minutes.

Strategy 3: The 10-minute timebox

Sometimes life gets so busy that it feels like you barely have five or ten minutes to get in a workout.

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

Here’s how:

1. Set a timer for your time slot. (5 minutes, 10 minutes, 15 minutes, etc.)
2. Choose 2-4 exercises.
3. Go through them one at a time, resting as needed.
4. Do as many reps as possible before the timer reaches zero.

If you get a round: great.

If you get four rounds, great too.

You worked hard within the time frame you had and that’s what counts.

One last thing

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

It keeps the “training room” open in your life.

It reinforces your identity as someone who moves.

And it makes slipping in January routine again so much easier.

You don’t need a perfect plan.

You just need a plan that works Todaywith the time and energy you actually have. ❤️

-Frosted

PS If you need help creating a plan that fits your lifeand the responsibility and support for implementation, that is exactly what we do in ours Coaching program.