5 Best Health & Fitness Actions If You’re Short on Time

Staying Healthy With Limited Time IS Possible.

Time does not equal money any longer.

In our day and age, time is MORE valuable money. And you’re probably finding yourself in a constant battle with time.

More specifically, a battle between your time and your health.

When you have limited time you probably prioritize things like work instead of your own personal health. That is what pays the bills after all.

But even if you’re short on time, you can still stay healthy and fit with a few simple lifestyle changes and easy exercises.

1. Use HIIT For Short And Effective Workouts

You can burn a LOT of calories in a short amount of time with high-intensity interval training (HIIT).

This training method involves alternating short bursts of intense exercise with periods of rest or low-intensity activity.

HIIT maximizes calorie burn in a minimal amount of time. In fact, HIIT can burn up to 30% more calories than moderate exercise in less time.

This style of quick training essentially forces your body to work anaerobically, meaning it relies on stored energy sources like glucose and glycogen for short bursts.

This ramps up your metabolism and keeps your body burning calories even after you've finished your workout. It’s a phenomenon called the "afterburn effect", and it’s highly effective for guys who can’t hit the gym as often.

Here's a Sample HIIT Routine:

• Warm-up: 5 minutes of light cardio (e.g., jogging, jumping jacks)

• Exercise: Perform each exercise for 30 seconds at maximum intensity, followed by 15 seconds of rest. Repeat the entire circuit 3-4 times.

• Squat Jumps

• Push-ups (modify on knees if needed)

• Burpees

• Mountain Climbers

• Rest for 60 seconds

2. Jump Rope Burns 2x As Much Calories In Less Time

Who needs a fancy gym membership when you can unleash your inner Rocky with a jump rope?

This simple tool offers a hidden gem in the fitness world: a portable, full-body workout that torches calories and builds muscle, all on your own terms.

Jumping rope has been proven through several exercise studies to be up to twice as effective as running in terms of calorie burn.

A study published in the Journal of Applied Physiology compared the metabolic effects of jumping rope and running, finding that jumping rope burned 10.8 calories per minute, while running at a moderate pace burned only 5.5 calories per minute.

Jumping rope also engages multiple muscle groups simultaneously, including your calves, hamstrings, quads, glutes, core, and even your shoulders and arms.

Try using a weighted jump rope. The weight helps you learn how to skip the rope better, and also gives you a good burn in your arms for a more tone physique.

Just make sure to not get frustrated when first learning. Jumping rope will take you up to a week to learn when getting started, and the fancy stuff like double unders or the boxer’s shuffle come with time and practice.

3. Everywhere Is A Gym

You probably don’t realize, but your entire world is essentially a gym. Try finding ways to exercise throughout your daily routine or work day.

Invest in a standing desk, or get creative and improvise one using a high table or countertop. Standing burns more calories than sitting and can boost your energy levels and improve posture throughout the day.

Also, try to opt in for the stairs instead of the elevator or a bike instead of a car. Making these routines habit will help you consistently stay in shape.

And don’t underestimate how many calories you can burn doing chores around the house. You can burn up to 200 calories just from vacuuming. Plus, your place gets super clean as an added benefit.

4. The Opportunity Of Early Mornings

You probably groan every time you hear the rich millionaire influencers say they wake up at 3 AM and run 5 miles before drinking a kale smoothie. But there really is more value to waking up early than you might think.

Not only does this give you a block of free time to exercise and eat a healthy breakfast, but it’s also been shown to actually be a more effective time to exercise.

This is because a key muscle building hormone cortisol peaks in the morning and potentially gives your workouts a an extra edge.

Beyond physical benefits, early mornings offer a cognitive edge. Apart from getting better sleep on average, early risers also tend to perform better on demanding mental tasks.

5. Meal Prep For Effortless Dinner Decisions

Break the fast food rut and take control of your nutrition.

Planning is key. Dedicate a couple of hours on the weekend to cook healthy meals in bulk and portion them out for the week. This eliminates the temptation of grabbing unhealthy options when pressed for time.

Stock your pantry and fridge with quick and healthy staples. Frozen vegetables, pre-cut fruits, and whole grains like brown rice or quinoa are lifesavers.

Also, embrace the microwave. It's not just for reheating leftovers. Steam vegetables, cook frozen meals, or even poach eggs in minutes for a nutritious and speedy meal.

Mindful eating is crucial. Avoid multitasking while eating. Take time to sit down, savor your food, and focus on portion control. Mindless eating in front of the TV or computer can easily lead to overconsumption.

Here are some additional hacks for busy individuals:

• Protein Smoothies: Blend protein powder with frozen fruit, spinach, and almond milk for a quick and delicious breakfast or post-workout drink.

• Leftover Magic: Get creative with leftovers. Repurpose leftover grilled chicken or fish into salads or wraps for lunch the next day.

• Healthy Convenience Foods: Not all convenience food is the enemy. Look for pre-made salads with lean protein and whole grains, or frozen single-serving brown rice bowls with vegetables and lean protein.

The BMM Takeaway

These tips should help you incorporate healthier decisions into your busy life, but at the same time, make sure to not burn out.

You don’t have to always be working out or meal prepping all the time. But incorporating these things in a good balance will help you stay healthy with less time.

Lastly, make sure you’re not making excuses.

You can workout at home and do a 10 minute HIIT style workout, then grab a 5 minute shower. If you have 15 minutes, you can get a workout in, so make sure you’re not self sabotaging in the first place.