How Can I Lose Weight If I Don’t Have Time to Exercise?

Feel like you never have time to work out? You’re not alone. The obesity epidemic has come at a time where everyone feels like they’re running on empty. Between work, school, and responsibilities at home, most of us feel like the last thing we can fit into our day is a 30 or 60-minute workout.

Too busy to workout

Luckily, that’s not the only way to get or stay fit. In reality, if you make a few lifestyle changes, you can find the healthy body you’ve been wanting without going to the gym or even hitting the mat.

The key to losing weight “without exercise” is to fit the exercise into your current activities. Even if your schedule is packed full, there is surely a way to be more active doing what you already do. After all, there are literally dozens of small moves you can do while sitting in the car at the next traffic light, or while standing at the stove or kitchen counter while cooking dinner, or even at your desk. You just have to find your motivation and get a little creative.

Whistle (and Workout) While You Work

Does your job trap you at a desk? Try a standing desk to increase your calorie burn and keep you on your feet. Or, try an under-desk cycling kit, which allows you to pedal from your office chair. There are lots of little things you can do while sitting at your desk. Seated calf raises and squeezing your inner thigh muscles together are a couple that come to mind. You can also make an effort to stand up and walk around whenever you get the chance or set a timer to get up and stretch for a minute or two every hour. It will increase you productivity, keep your blood flowing, and maybe even put you in a better mood.

Standing Desk

Trade In TV Time

We all have our favorite shows, but if you can make time for TV, you can definitely make time for some well-deserved relaxing exercise. Instead of sitting motionless in front of the television, try opting for a nice gentle evening walk before or after dinner to boost your metabolism and help you reset your mind. Going from computer screen to television screen is bad for your body and mind, so look for just a few minutes that you can squeeze in a walk or quick stretch session. You can even compromise by walking in place, stretching, or exercising while you catch up on your favorite shows.

Exercising While Watching TV

Exercise in Bed

Do you hit the snooze button in the morning? Spend those few minutes taking some deep breaths and then doing some leg lifts or a few twists – in bed! Roll over onto your stomach and do a plank. Maybe do a few crunches or some knee-to-opposite-elbow action. Once you’re ready to get up for the day, sit on the side of the bed and stretch your arms up overhead. Add a couple of neck rolls and shoulder rolls to loosen things up, and see there? You’ve already done a mini-workout!

Exercising in Bed

Look for a Hobby

A new hobby could be just what you need to get into a more active lifestyle, and it doesn’t have to be anything strenuous either. Taking up gardening, mowing the lawn for your neighbor, or getting into a spin class, archery group, or hiking club are all exciting ways to spend more time on your feet.


Have fun and get moving. The pounds will start to come off and you’ll feel a lot better!

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