Many of us know the challenge of constantly integrating a workout routine into the weekly schedule. Oftentimes, situations (e.g. important meeting at work, exhaustion from long working hours, lack of motivation) arise that make individuals skip the planned workout. Especially busy professionals who spend more time at work than a regular 40-hour work week struggle to stick to the workout plan on a constant level.
This article dives into what is needed to keep up the activity level when working out at home (or in hotels) during a busy week. To be clear from the very beginning, it takes much more than just having the right equipment at hand. Rather, it is an attitude that drives you to continue working on your fitness.
Knowing that it is not easy to integrate a consistent workout routine into a busy week, it is important to know that it is also not impossible. Understanding what is needed to keep up with your workout routine is the first step. In the following, 5 things that you need to work out from home, are presented.
#1 Motivation & Commitment
It all starts with your motivation to work out. Your motivation determines how far you can get and which goals you can achieve. At the same time, commitment to a defined fitness goal is equally important to reach fitness goals. There will be days when the motivation level is low. At these days, it is your commitment that makes you get ready and perform the planned workout. Without those attributes, the activity level of working out from home will drop eventually.
Knowing the relevance of bringing with motivation and commitment to reach individual fitness goals, it is important to understand that there is only one person who is responsible for holding up with the defined workout plan – YOU. If workouts are not performed according to plan, most likely priorities are set differently. To not get me wrong, there are important things in life other than working out. However, if working out is one of your priorities, you will squeeze it into your busy weekly schedule.
To share an example: One day during my previous job, I planned to start my work out right after dinner as I expected my work to be done. However, a colleague approached me and asked whether I could help to finish some other tasks. Despite this did not fit into the plan of performing a workout after dinner, I obviously jumped in and help my colleague. At the same time, I was eager to work out that night, which made me jump in my fitness clothes and perform a work out from midnight to 01:00am at night (Note: Work called again at 08:30am the next morning). The message I want to share is: This is motivation. This is commitment. This is setting priorities (I prioritized an hour of working out over an hour of sleep).
#2 Workout Plan
A workout plan helps to have a structure at hand during a busy week. Personally, I believe that it is important to know the training routine (incl. days of workout, exercises per muscle group) before starting the week. As there is not a lot of space to think about the fundamentals of your work out routine during a busy week, a workout plan makes you follow an individually defined path.
To notice changes on the body over time, I recommend scheduling at least 3-4 work out sessions during the week. On one side, this is an amount that will trigger muscle growth (as breaks between trainings are not too long). On the other side, it is an amount of trainings that is doable. Setting 5-6 training sessions a week will most likely not be achieved (unless you are really going all in) and thus will lead to being rather demotivated instead of being pushed for the next workout week.
#3 Workout Partner
A workout partner does not need to be on the same fitness level. Rather, the workout partner should bring with a similar level of motivation so that workout time can be shared together.
Why is it important?
- Your fitness partner will be the one who convinces you to get up in the morning at days when you would rather stay in bed
- Your fitness partner will be the one who makes you perform 2-3 reps per exercise more than usual triggering a positive effect on your muscles
- Your fitness partner brings with an individual fitness knowledge that helps you expand your exercise portfolio
Important note: Do not get lazy and demotivated if you cannot find a fitness partner right away. Not finding a workout partner is never an excuse to work out. As stated above, it is you who have to take responsibility for achieving your fitness goals.
#4 The Right Equipment
Working out without equipment is definitely possible. There are plenty of body-weight exercises that can be used to tire your muscles (to name a few: push-ups, squats, sit ups). In addition, you will find multiple digital solutions that are aimed at making your body-weigh workout easier.
However, I do admit that training with the right equipment makes it easier and more efficient to trigger muscle growth. In my opinion, there are 3 types of equipment which makes your work out from home more efficient:
- Resistance bands
- Yoga mat
- This is a must for everybody who is passionate about working out at home. It is an easy and cheap solution to support you doing sit ups, stretches and other exercises in a much more comfortable way.
- Kettle Bells
- Kettle Bells is an optional tool for your home workout. While Kettle Bells are not good for traveling, they are widening the opportunities of exercises when working out at home. Once the right exercises are known, training shoulders, back and legs become very efficient.
#5 Support From Your Partner/Family
Finally, the support of your family (be it your partner or your kids) will help you to keep going with your training routine. It is important to educate them about your motivation and personal fitness goal. Having their buy in to what you want to achieve, they will more easily understand a situation where you skip the movie night in order to perform your planned workout.
Potentially, you can even make your partner join your (new) fitness passion. Personally, I am training with my wife for a couple of years now and it is just great as we spend time together while following our fitness goals.
Keep Going And You Will Get Used To It
To follow up with your ambitious training schedule, it takes much more than just the right equipment. Having the right attitude and structure is equally important. I once read that it takes 66 days to get into a routine (no matter what you are doing). This indicates that eventually you will get used to squeeze your workouts into your busy schedule and that working out becomes a crucial part of your week. Once this is achieved, working out while being busy will not be a challenge anymore.
If this article was helpful, I am appreciating your comment below. Also, if you have any questions, feel free to add them in the comment area below.