How to Fit in Daily Exercise, Even With a Busy Lifestyle

Let’s be real: between work, family, social commitments, and everything else life throws at us, finding time to exercise can feel nearly impossible. You might have big fitness goals, but when the clock is ticking, it can be hard to fit in anything beyond your daily to-do list.

But here’s the thing—staying active doesn’t have to be this all-or-nothing, gym-session-or-nothing situation. You can get in your daily dose of movement even with the busiest of schedules. Trust me, it’s not about finding an hour of free time to squeeze in a workout (though that would be nice). It’s about creating small habits that make movement a natural part of your day.

In this post, I’m sharing some simple, actionable strategies to help you work exercise into your busy routine—no stress, no guilt. Let’s dive in!

1. Make Exercise a Non-Negotiable Appointment

One of the easiest ways to make sure exercise actually happens is to treat it like any other important appointment. Think of it like a meeting with yourself—something you don’t cancel. When you’re busy, it’s easy to push exercise aside, but scheduling it into your day makes it feel just as important as anything else.

Action Tip:

• Put it on your calendar: Block out 20-30 minutes in your calendar like it’s a meeting, and honor that time. Whether you’re an early bird or more of a night owl, find a time that works best for you and stick to it.
• Make it consistent: Try to exercise at the same time every day, so it becomes part of your routine. Consistency is key, even if it’s just a quick 20-minute session.
• Set reminders: Don’t rely on memory alone—set a reminder on your phone or write it down. When you see it, you’ll know it’s time to move.

2. Try Quick, High-Intensity Workouts (Yes, You Can Get It Done in 20 Minutes)

Let’s be honest, no one has time for a 90-minute workout, especially when you’re juggling a million other things. That’s where High-Intensity Interval Training (HIIT) comes in. These workouts are short (think 20-30 minutes), intense, and super effective. You’ll burn calories, improve endurance, and feel great—all in less time than it takes to scroll through your social media feed.

Action Tip:

• 20-Minute HIIT: You don’t need a gym or fancy equipment. You can do a HIIT workout in your living room with just your body weight. Apps like Nike Training Club and 7 Minute Workout have tons of great routines that fit into your day without taking up hours.
• Quick and Effective: HIIT focuses on short bursts of intense activity (think jumping jacks, push-ups, squats) followed by brief rest periods. You’ll get your heart rate up, burn fat, and increase strength, all in just 20 minutes.

You can even break it into two 10-minute sessions if that works better for your schedule. It’s all about finding what fits.

3. Sneak in Movement Throughout Your Day

You don’t have to carve out a separate block of time to work out. Instead, look for opportunities to move during the things you already do. Movement doesn’t always need to happen in a “workout” format—it can be a quick walk, stretching, or even taking the stairs instead of the elevator.

Action Tip:

• Walk or bike to work: If possible, try walking or biking to work. Even if it’s just part of the way, it’s a great way to sneak in some steps.
• Take the stairs: Skip the elevator and take the stairs whenever you can. It’s a simple way to fit in cardio and strengthen your legs.
• Chores count: Vacuuming, sweeping, or even washing dishes can be considered exercise. So, if you’re cleaning, try to do it with a little extra energy!

And don’t forget about those small bursts of movement throughout your day—walking around while on a phone call, stretching in between tasks, or doing squats while you wait for your coffee to brew.

4. Break Your Workout Into Smaller Chunks

If you’re someone who struggles to find a solid hour to work out, try breaking it into smaller chunks. You can still reap the benefits of exercise by doing a few shorter sessions throughout the day—say, 10 minutes in the morning, 10 at lunch, and 10 before bed.

Action Tip:

• Morning boost: Start your day with a quick 10-minute bodyweight routine—think squats, lunges, or push-ups.
• Lunchtime activity: During your lunch break, go for a brisk walk, do a few yoga stretches, or squeeze in a set of jumping jacks. It’ll give you more energy for the rest of the day.
• Evening unwind: Before bed, take 10 minutes to stretch or do a short yoga flow. It’s a relaxing way to wind down after a busy day.

Small, consistent efforts add up. By breaking your workout into manageable pieces, you’re more likely to stay consistent—and feel less stressed about fitting it all in.

5. Use Tech to Keep You on Track

Technology can be your best friend when it comes to staying active. There are so many apps and tools out there that help you track your workouts, find quick routines, or remind you to move throughout the day.

Action Tip:

• Fitness apps: Download apps like Fitbit, Peloton, or MyFitnessPal to help you stay motivated. Many apps have quick workout routines and built-in reminders to keep you on track.
• YouTube workouts: If you don’t want to commit to a subscription, YouTube has tons of free workouts, from yoga to HIIT to dance fitness. Search for “10-minute workout” or “quick HIIT” for fast, effective options.
• Fitness trackers: Devices like Fitbit or Apple Watch are awesome for tracking your steps, workouts, and even reminding you to get up and move every hour. They’re like a personal trainer that fits on your wrist!

Technology can make fitting in exercise easier—just use it to your advantage.

6. Multitask and Get Creative

Sometimes the best way to fit in exercise is to multitask. While you’re doing other things—whether it’s working, watching TV, or talking on the phone—you can be moving, stretching, or strengthening your body at the same time.

Action Tip:

• TV time: Instead of sitting still while you watch your favorite show, do a few squats, lunges, or even yoga stretches. You can also use a stability ball to work your core while sitting.
• Walk and talk: If you’re on the phone with someone, try walking around while you chat. Whether you’re pacing around the house or taking a stroll outside, it adds steps to your day without needing extra time.
• Play with kids or pets: If you have children or pets, use playtime as an excuse to get moving. Play tag, take a walk with your dog, or even do a dance party in your living room.

By multitasking, you’re making exercise a part of your everyday routine—without the added pressure of “finding time” for it.

7. Focus on Compound Movements for Maximum Efficiency

If you’re short on time, you want to make every minute count. Instead of doing isolated exercises that only work one muscle group, focus on compound movements that engage multiple muscle groups at once. These exercises give you the most bang for your buck in a short amount of time.

Action Tip:

• Squats, lunges, push-ups, and planks are all compound exercises that target several muscle groups simultaneously. They’re efficient and get results.
• Strength and cardio together: If you want to get your heart rate up while building muscle, try mixing strength moves with cardio bursts. For example, do 20 seconds of jumping jacks followed by 20 seconds of squats, and repeat for 10-15 minutes.

This way, you’re not just focusing on one area of your body—you’re working your whole body in less time.

8. Find a Workout Buddy or Accountability Partner

We all need a little accountability sometimes, and having someone to work out with can make a huge difference. Whether it’s a friend, partner, or coworker, a workout buddy can motivate you to show up and keep you consistent.

Action Tip:

• Partner up: Find someone who has similar fitness goals or who’s also trying to fit in exercise. You can hold each other accountable, share progress, and make workouts more fun.
• Join online fitness groups: If you don’t have someone to exercise with in person, online fitness communities can be a great source of motivation. Look for Facebook groups or Instagram challenges that align with your fitness goals.

Having someone to check in with makes sticking to your fitness routine a lot easier.

Final Thoughts: Be Kind to Yourself

Life is busy, and sometimes things don’t go as planned. But don’t be hard on yourself. The key to staying active with a busy lifestyle isn’t about perfection; it’s about consistency and making movement a part of your everyday routine. Even small amounts of exercise can have a big impact on your health and energy levels.

Start where you are, use the tips that work best for your life, and remember that every bit of movement counts. You don’t need hours at the gym to stay fit—you just need to make the most of the time you have.

And most importantly, don’t forget to celebrate your progress, no matter how small. You’re doing great!