How to Find Time to Work Out with a Busy Schedule

Between work, family, and daily responsibilities, finding time to exercise can feel impossible. But the truth is—you don’t need hours in the gym to get in shape. With the right strategy, you can fit workouts into even the busiest schedule and see real results.

1. Schedule Your Workouts Like Appointments

Treat exercise as a non-negotiable commitment—just like meetings or deadlines.

✔ Block off workout time in your calendar

✔ Be realistic—even 20-30 minutes is effective

✔ Pick a consistent time (morning, lunch break, or evening)

Pro tip: If mornings are hectic, try lunchtime workouts or quick evening sessions before dinner.

2. Try Shorter, More Efficient Workouts

You don’t need a 90-minute gym session to get fit. High-intensity, short workouts can be just as effective.

✔ HIIT (High-Intensity Interval Training) – Burn fat in 15-30 minutes

✔ Supersets & Circuits – Combine exercises to maximize efficiency

✔ Bodyweight Workouts – No gym needed; train at home in minutes

Pro tip: A 20-minute strength or HIIT session can be more effective than an hour of slow-paced exercise.

3. Incorporate Exercise Into Your Daily Routine

You don’t always need a dedicated “workout time”—find ways to move throughout the day:

✔ Walk or bike to work instead of driving

✔ Take the stairs instead of the elevator

✔ Do squats, lunges, or push-ups while watching TV

✔ Stretch or do yoga before bed

Pro tip: Set a step goal (e.g., 8,000-10,000 steps/day) to stay active.

4. Work Out at Home to Save Time

If commuting to the gym takes too long, bring the workout to you:

✔ Use resistance bands, dumbbells, or bodyweight exercises

✔ Follow quick at-home workout videos

✔ Keep it simple—squats, push-ups, and core work can be done anywhere

Pro tip: Even a 10-minute home workout is better than skipping exercise altogether.

5. Make Exercise Part of Your Social Life

✔ Plan active meet-ups (hiking, biking, or a fitness class)

✔ Walk & talk instead of sitting at coffee shops

✔ Join a workout group for built-in motivation

Pro tip: Involve family or friends—turn exercise into quality time.

6. Use Micro Workouts When You’re Really Pressed for Time

Even 5-10 minute bursts of exercise throughout the day add up:

✔ Morning: 10 push-ups + 10 squats

✔ Lunch break: 10-minute brisk walk

✔ Evening: Quick core workout before bed

Pro tip: Something is always better than nothing—even 5 minutes counts.

7. Prioritize Consistency Over Perfection

✔ Forget the “all-or-nothing” mindset—progress comes from showing up, even for short workouts

✔ Focus on movement every day, even if it’s light activity

✔ Stack habits—pair exercise with an existing routine (e.g., squats while brushing teeth)

Pro tip: Perfection isn’t the goal—progress is. Just keep moving!

Final Thoughts

No time? No problem. With smart planning, short workouts, and a commitment to movement, you can stay fit even with a busy schedule.

Need help structuring a time-efficient workout plan? Book a free trial session with Dennis Romatz Fitness and let’s make it work for YOU!

About the Author

Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author in Bangkok, Thailand. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis on Facebook, Twitter, LinkedIn, and Instagram.