Fit a Workout into Your Busy Day

Photo via Autumn Goodman

We are all busy people, thanks to work, side hustles, family and even a little fun now and then! However, if you’re going to join us on the 3-Day, you need to train in order to walk those 60 miles. If you have a busy schedule ahead, use some of these tips to squeeze in a workout whenever you have a few spare minutes.

Every minute, every step, and every dollar counts in the fight against breast cancer. So, every training you do for the 3-Day will make a huge difference! Walk on!

Photo via Drazen Biljak

Start your day off right!

If you have trouble getting up early for a walk, wear your workout clothes to bed and get your sweat on as soon as you wake up. This also gives you an extra five minutes of sleep in the morning.
If you don’t have time for a full training walk, do 10 push-ups every morning as soon as you wake up. Or choose jumping-jacks, running in place or crunches! This is a small enough commitment for each day, but still a regular enough activity to make a difference. Over time, you can add more reps or more time.
Do squats while you brush your teeth or your hair.
While you’re doing your makeup, skin care regime or other morning bathroom routine, pause between each step and do a few repetitions of some dumbbell exercises. You can even keep a set of free weights in your bathroom so you don’t forget.

Photo via Damian Zaleski

Make the office your gym

Start your day by sitting on astability ball instead of your usual desk chair to strengthen your core. You don’t have to sit on it all day, but even a few hours will make a difference!
Keepdumbbells by your desk so you can squeeze in 12 to 15 reps of exercises like dumbbell curls and overhead presses throughout the day. You might just inspire your co-workers to do the same!
If you eat out on your lunch hour, or usually grab a mid-afternoon coffee, walk to the restaurant on a route that takes you a little bit out of your way.

Photo via Bench Accounting

Do your own filing, copying, package pick-up or coffee-grabbing. Having an assistant or helpful co-workers is great, but they secretly derive the physical benefit of doing your busy work while you spend more time sitting still. Take any chance you can to get up and move from your desk!
Take calls standing up! If you spend a lot of time on the phone at work, use that time to get up and stretch your legs, or do some squats and lunges.

Photo via Brooke Cagle

Get moving in the evening

If you have children who have a practice or lesson, walk around the block or the practice field during their appointment. You’ll save time driving to and from to pick them up, and get extra steps in at the same time.
If you must run errands like grocery shopping, you can still do lunges, toe raises, and squats at the checkout line. People might look at you like you’re silly, but who cares?
Dance like crazy! Loosen up after a long day at work by giving yourself 10 minutes of dance time when you get home. Grab the family, or your roommates, and put on your favorite tunes.
Cooking dinner? Do standing push-ups while you wait for a pot to boil or the oven to preheat. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
Or, get out of the house and go on a fitness date! Set up a workout date with your significant other or invite your friends to try a new workout instead of hitting happy hour.
If you are catching up on your favorite shows, during commercials, jog in place or do jumping jacks. Make some space between the couch and the TV so you don’t miss anything while breaking a sweat.