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How to fit exercise into a busy routine

We’re often told that if we want to get fit, we need to put time into a serious regime. In a modern world where everyone is constantly working, it’s getting harder to fit ‘getting fit’ into a busy schedule. Many of us idolise Insta-famous personal trainers but don’t have enough hours in the day to put what we see into practice. Last year, Arthritis Research UK found that 33 percent of people don’t exercise due to not having enough time. If this sounds all too familiar, read on. Slotting short bursts of exercise into your overflowing diary can have long-term effects – and it’s so easy to do.

Last year, Arthritis Research UK found that 33 percent of people don’t exercise due to not having enough time

Workout #1: Rise and shine

Does the thought of dragging yourself out of bed at 5am for the gym make you want to hit snooze? That takes masses of motivation, but if you’re not a morning person, did you know you can exercise from your bed? This comfortable way of getting in shape saves time you would lose from travelling to your nearest gym. Simply set aside 15 minutes before you need to get up, and repeat reps of simple exercises at 30 second intervals – all from the comfort of your mattress. Planking, push-ups and leg lifts are great for this and can improve core strength and overall physique over time. Don’t forget to stretch afterwards to prevent injury.

Simply set aside 15 minutes before you need to get up, and repeat reps of simple exercises at 30 second intervals 

Workout #2: Run around the block

If you have a lunch break, use that time to the fullest. Going on a short run gets you out of the office and gives you a change of scenery. Plus, it also has many of the benefits you’d achieve from long-distance running. If you’re really pushed for time, we’d recommend intense interval training, where you sprint for a few minutes to get your pulse racing, then rest and repeat. If you squeezed 11 minutes in daily, you’d reach the NHS’s recommendation of 75 minutes of vigorous exercise a week. This could lead to a more efficient metabolic rate and a reduced risk of cardiovascular diseases – take our CardiacQlu test for more information on how to have a happy, healthy heart. Running also clears your head and reinvigorates you, so it’s something that all busy people can benefit from.

If you squeezed 11 minutes in daily, you’d reach the NHS’s recommendation of 75 minutes of vigorous exercise a week

Workout #3: No more couch potato 

After a long day’s work, crashing on the sofa is way more appealing than burning calories. Well, why not revolutionise the way you unwind by combining your down-time with giving your body some TLC? You’ll feel far less guilty about binge-watching your favourite shows if you roll out your exercise mat and smash a speedy, high-intensity routine in front of the TV. The beauty of this is that you can personalise it with your favourite exercises. To get you started, try 20 mountain climbers, 20 sit-ups, 20 burpees, 20 squats and 20 jumping jacks with 30 seconds of jogging on the spot in between each set. There’s plenty of variety and it’ll be over before you know it!

Try 20 mountain climbers, 20 sit-ups, 20 burpees, 20 squats and 20 jumping jacks

Workout #4: Get fit with friends  

Even those of us who are completely rushed off our feet make time for socialising at weekends. If your friends share your drive to get active, utilise those precious minutes from your catch-up for group exercise. Find a class or team sport that appeals to you and commit yourself to it for as little as an hour a week. Working out with others is perhaps the most motivational way of keeping in shape, as you can aim towards the same targets together, steadily improving your physical abilities and general health. The great thing about high intensity cardio classes such as boxfit and cross training is that they usually last between 45 and 60 minutes, barely making a mark on your weekly calendar.

Even the shortest workouts mentioned above will make you feel a difference physically and mentally if you stick with it

Remember that your fitness is always in your hands. You can do as much or as little as you can manage in order to see the results you desire. Even the shortest workouts mentioned above will make you feel a difference physically and mentally if you stick with it. If you’re on a mission to lose weight or build lean muscle mass, our unique NutriQlu DNA test can help you understand your body more so that you can implement the right kinds of exercise into your busy routine.


Our NutriQlu test will unlock the secrets of your DNA to identify genetic predispositions for food intolerances, vitamin and mineral deficiencies, ideal exercise type and more.

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If you’re looking to lose weight, get lean, gain muscle and optimise your diet take the first step with a NutriQlu personalised nutrition and fitness report.

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