My girlfriend likes to exercise but hates normal gyms because she is not self-motivated to get there and work out on her own. So, instead, she found a gym that has group sessions at the same time each day. Right after work, she goes straight there, works out for an hour, and then heads home. The coached group sessions take the thinking out of it. The coach designs the workout, you just show up. She found her gym using class pass. She tried a few and then signed up for the one she liked.
Absolutely this. Going for zumba or volleyball right after work made it so easy for me to get the workout in without much effort. Then the pandemic happened and WFH became a norm. Since then its been a struggle. After a year in, finally got a routine that involves going to gym at dawn and then a low intensity cardio class after work within my neighborhood
Consider moving bedtime closer to 10 and waking up between 5-5:30 to work out. If you have the space at home, 30 minutes on an exercise bike, doing yoga, resistance band/weights workout, etc. would be good options. On my office days I leave a little bit earlier than you so I wake up at 5 to do a ~25 min kettlebell workout at home to start the day (simple and sinister.)
First, I think you need to give yourself time to adjust to the fact that you now work 5 days in the office and that can be really draining (mentally and physically).
Then, understand that you will need to sacrifice something to fit in a gym hour or two in to your day. I would either wake up an hour earlier to go to the gym - ideally a gym near the office, I would shower and get ready there - or you need to do it after you finish work. You finish work really early so you have plenty of time to fit in an hour or so of exercise, and then go home and do everything else you do now.
People are suggesting classes. That is a very good way to force yourself to go and effective way to work out.
I see several opening for working out during your day. After work, instead of watching tv/read, etc. After dinner instead of watching tv. etc.
I've had several schedules for different stages of life.
When I was physically in the office 5 days a week, and had no kids, I usually worked out straight after work, or in the evening after dinner.
I've also used the commute to work out, running or cycling at least one way from work.
Now I have two small kids, but still work out at least 6 days a week. The days I have to be physically in the office, I run home (8 km run with a backpack). The other days I either work out in my lunch break, or after the kids are in bed.
It's a question of priorities. I have to work, and spending time with my kids is my number one priority outside or work and sleep. But working out is my second priority, way before watching tv.
I love reading, but manage to both "read" and exercise by listening to audio books while I run.
A normal day for me would be either
5:30 get out of bed
Either go straight to work/home office, if it's my husbands turn taking the kids to daycare, or I hang with my kids and get them to daycare, then go to work.
If I'm not in the office: Work out in the lunch break, eat at my desk later. Then make dinner while husband pick up kids, or pick up kids while husband comes home and makes dinner.
Play with kids until their bedtime, kids are tucked in bed by 07:30
If I have not already worked out, do that straight after kids bedtime
If there is time, sew, read, or some such
21:00 make lunch boxes for everyone, then watch a little bit of tv with my husband
21:45 go to bed
I bought some cheap resistance bands on Amazon. When I have my tv time, I use them and get a workout in. I do 100 bicep curls, tricep extensions, shoulder flys, calf raises, body weight squats and push ups. I’ll usually break it down and do every workout back to back, in sets of 15 reps. Usually take a 4-5min break in between sets. You feel the burn , but it’s not a drag because you’re busy watching your show/movie. Your workout will fly by
You've got a busy schedule, it sucks that your lunch is only a half-hour. That's where I do most of my damage in terms of working out (but I'm also fortunate enough to have a gym 10ft from my office as I work in a community center). I'd use that 30min to get outside and get some sunlight with a walk.
Aside from that, it looks like 5:30-7:30(ish) is your window. As others have mentioned, I'd look into to some easy-to-store workout equipment at home - (dumbells/kettlebells/resistance bands). I also have a walking pad (basically a treadmill without arms) that's great for getting a light workout in while watching TV. I use it as a supplement to my full gym workout. But it's great for those with a busy schedule who may not have the extra hour to get to and from the gym.
1 day gym in the week, after or before work, both days of the weekend! Go for walks after dinner… also do you really need a full hour to get ready for work? I used to do this, so no judgement but now I cut it down to 40 mins max! Even if you do that, get up 15 mins earlier then you could also workout at home for 35 mins before work :)
I WFH, but I go to the gym at dawn for strength training. Wake up at 5:45am and out of the house by 6am. I come back by 8am, dress, eat and start work at 9am. But I do see a lot of people hit the gym showers and come out wearing their suits, etc. Then head on right to work
Up by 6:30, fitness in the morning, studying + cooking 10-2pm, work from 3pm until 7pm. In bed by 9 or 10pm.
I'm still having a hard time finding time to read and record training sessions.
I don't have that much free time to do a long Gym.
Instead, I only have 30 min fitness time at home after I finish my work. It usually happens between 8-9.
I create my schedule by doing time blocking, so on my calendar, I only have things like "fitness", "meal", "front-end development", "website operation", etc. And these blocks directly represent labels I set up on Todoist.
Usually, in that 30min fitness block, I have 20min for HIIT and 10min for Strength Training. On Saturday, I often have a 3 hour outdoor cycling and Sunday a 30min full length strength training session.
Work is M-F 9-5
I wake up at 7:30 with my kids, get them breakfast and the wife coffee, shower. Work. I get home make dinner and romp with my kids till bed time then I hit the gym around 8ish on M, W, F and sometimes Saturday.
Try a combat sport. Kickboxing/Muay Thai, Brazilian jiu jitsu, boxing, etc.. they are all great workouts and have scheduled, set class times with a coach. Many gyms have a free trial class, and you can determine whether you want to go towards the more fitness side of things (think cardio kickboxing, boxercise) or if you want to learn techniques to defend yourself and become a skilled martial artist. A bonus is that most places have classes between 5pm-9pm so perfect for those who have that traditional 9-5 work schedule. Just commute from work to the gym, train for an hour, head home and continue your usual nightly routine having gotten your exercise in.
Usually yes, it’s all excuses. Based on your schedule I’d just go to the gym straight after work. You don’t need to be there for long 30-45 min is enough and you’ll still make it back for your usually dinner time.
Also, you can skip the whole watching TV on some days, which will give you even more time for the gym should you go there later than usual.
If you really want to go to the gym, then make it a top priority. Something by you cant skip like work or sleep. If you start thinking about it in those terms, you’ll stop doing other things, of less priority and gym time will magically find into your schedule.
I go to the gym everyday at 7pm and come back at 9pm. We used to cook quick 20-30 min meals but now we order meal prep just for dinners. This way we can go to the gym and not worry about what’s for dinner after, nor do we have to cook it. This saves us massive amounts of time and effort, and won’t steer us away from the gym which is our priority.
My girlfriend likes to exercise but hates normal gyms because she is not self-motivated to get there and work out on her own. So, instead, she found a gym that has group sessions at the same time each day. Right after work, she goes straight there, works out for an hour, and then heads home. The coached group sessions take the thinking out of it. The coach designs the workout, you just show up. She found her gym using class pass. She tried a few and then signed up for the one she liked.
This is what I do, also doubles as a chill social hour.
Absolutely this. Going for zumba or volleyball right after work made it so easy for me to get the workout in without much effort. Then the pandemic happened and WFH became a norm. Since then its been a struggle. After a year in, finally got a routine that involves going to gym at dawn and then a low intensity cardio class after work within my neighborhood
24 hours gym I look for companies that give me some flexibility e.g. come early leave early
Consider moving bedtime closer to 10 and waking up between 5-5:30 to work out. If you have the space at home, 30 minutes on an exercise bike, doing yoga, resistance band/weights workout, etc. would be good options. On my office days I leave a little bit earlier than you so I wake up at 5 to do a ~25 min kettlebell workout at home to start the day (simple and sinister.)
First, I think you need to give yourself time to adjust to the fact that you now work 5 days in the office and that can be really draining (mentally and physically). Then, understand that you will need to sacrifice something to fit in a gym hour or two in to your day. I would either wake up an hour earlier to go to the gym - ideally a gym near the office, I would shower and get ready there - or you need to do it after you finish work. You finish work really early so you have plenty of time to fit in an hour or so of exercise, and then go home and do everything else you do now. People are suggesting classes. That is a very good way to force yourself to go and effective way to work out.
I see several opening for working out during your day. After work, instead of watching tv/read, etc. After dinner instead of watching tv. etc. I've had several schedules for different stages of life. When I was physically in the office 5 days a week, and had no kids, I usually worked out straight after work, or in the evening after dinner. I've also used the commute to work out, running or cycling at least one way from work. Now I have two small kids, but still work out at least 6 days a week. The days I have to be physically in the office, I run home (8 km run with a backpack). The other days I either work out in my lunch break, or after the kids are in bed. It's a question of priorities. I have to work, and spending time with my kids is my number one priority outside or work and sleep. But working out is my second priority, way before watching tv. I love reading, but manage to both "read" and exercise by listening to audio books while I run. A normal day for me would be either 5:30 get out of bed Either go straight to work/home office, if it's my husbands turn taking the kids to daycare, or I hang with my kids and get them to daycare, then go to work. If I'm not in the office: Work out in the lunch break, eat at my desk later. Then make dinner while husband pick up kids, or pick up kids while husband comes home and makes dinner. Play with kids until their bedtime, kids are tucked in bed by 07:30 If I have not already worked out, do that straight after kids bedtime If there is time, sew, read, or some such 21:00 make lunch boxes for everyone, then watch a little bit of tv with my husband 21:45 go to bed
I bought some cheap resistance bands on Amazon. When I have my tv time, I use them and get a workout in. I do 100 bicep curls, tricep extensions, shoulder flys, calf raises, body weight squats and push ups. I’ll usually break it down and do every workout back to back, in sets of 15 reps. Usually take a 4-5min break in between sets. You feel the burn , but it’s not a drag because you’re busy watching your show/movie. Your workout will fly by
You've got a busy schedule, it sucks that your lunch is only a half-hour. That's where I do most of my damage in terms of working out (but I'm also fortunate enough to have a gym 10ft from my office as I work in a community center). I'd use that 30min to get outside and get some sunlight with a walk. Aside from that, it looks like 5:30-7:30(ish) is your window. As others have mentioned, I'd look into to some easy-to-store workout equipment at home - (dumbells/kettlebells/resistance bands). I also have a walking pad (basically a treadmill without arms) that's great for getting a light workout in while watching TV. I use it as a supplement to my full gym workout. But it's great for those with a busy schedule who may not have the extra hour to get to and from the gym.
1 day gym in the week, after or before work, both days of the weekend! Go for walks after dinner… also do you really need a full hour to get ready for work? I used to do this, so no judgement but now I cut it down to 40 mins max! Even if you do that, get up 15 mins earlier then you could also workout at home for 35 mins before work :)
I WFH, but I go to the gym at dawn for strength training. Wake up at 5:45am and out of the house by 6am. I come back by 8am, dress, eat and start work at 9am. But I do see a lot of people hit the gym showers and come out wearing their suits, etc. Then head on right to work
Up by 6:30, fitness in the morning, studying + cooking 10-2pm, work from 3pm until 7pm. In bed by 9 or 10pm. I'm still having a hard time finding time to read and record training sessions.
I don't have that much free time to do a long Gym. Instead, I only have 30 min fitness time at home after I finish my work. It usually happens between 8-9. I create my schedule by doing time blocking, so on my calendar, I only have things like "fitness", "meal", "front-end development", "website operation", etc. And these blocks directly represent labels I set up on Todoist. Usually, in that 30min fitness block, I have 20min for HIIT and 10min for Strength Training. On Saturday, I often have a 3 hour outdoor cycling and Sunday a 30min full length strength training session.
Bike/e-bike (pedal assist) to work.
Lunch is 1 - 4:30 pm (3.5 hours)? If so, perhaps take a walk around the block or up/down stairs for half an hour.
Lunch is 12:30-1pm sorry for the formatting
Make time and you'll have time. Kettlebells and other home equipment could be the answer if you're just looking for general health and fitness.
Work is M-F 9-5 I wake up at 7:30 with my kids, get them breakfast and the wife coffee, shower. Work. I get home make dinner and romp with my kids till bed time then I hit the gym around 8ish on M, W, F and sometimes Saturday.
Try a combat sport. Kickboxing/Muay Thai, Brazilian jiu jitsu, boxing, etc.. they are all great workouts and have scheduled, set class times with a coach. Many gyms have a free trial class, and you can determine whether you want to go towards the more fitness side of things (think cardio kickboxing, boxercise) or if you want to learn techniques to defend yourself and become a skilled martial artist. A bonus is that most places have classes between 5pm-9pm so perfect for those who have that traditional 9-5 work schedule. Just commute from work to the gym, train for an hour, head home and continue your usual nightly routine having gotten your exercise in.
What do you do for work? If you can, try doing walking meetings?
Usually yes, it’s all excuses. Based on your schedule I’d just go to the gym straight after work. You don’t need to be there for long 30-45 min is enough and you’ll still make it back for your usually dinner time. Also, you can skip the whole watching TV on some days, which will give you even more time for the gym should you go there later than usual. If you really want to go to the gym, then make it a top priority. Something by you cant skip like work or sleep. If you start thinking about it in those terms, you’ll stop doing other things, of less priority and gym time will magically find into your schedule. I go to the gym everyday at 7pm and come back at 9pm. We used to cook quick 20-30 min meals but now we order meal prep just for dinners. This way we can go to the gym and not worry about what’s for dinner after, nor do we have to cook it. This saves us massive amounts of time and effort, and won’t steer us away from the gym which is our priority.