How to keep fit when you’re short on time: A guide for busy professionals

Balancing exercise with a demanding career, family commitments and social obligations can feel impossible at times. For busy working people, fitness often ends up at the bottom of the priority list – but it doesn’t have to. 

We all have the same number of hours in the day, so it’s about prioritising and working (out) smarter, not harder. Here are some quick, practical tips from expert personal trainers to help you stay fit and active, even when your schedule is packed.

Quick exercises recommended by PTs

When time is tight, exercise for busy professionals needs to revolve around simple, no-equipment exercises. The kind of moves you can do at home, in a hotel room, after a long flight or even during a break at work:

• Bodyweight squats: These are great for strengthening your legs and core while improving mobility.
• Push-ups: A classic full-body move that targets your chest, shoulders and arms.
• Plank variations: Engage your core and improve posture with planks, side planks or shoulder taps.
• Lunges: Build your lower body strength and stability with forward or reverse lunges.
• Burpees: A full-body cardio blast that gets your heart rate up in seconds.
• Jumping jacks: A quick way to get your blood flowing and inject some cardio into your routine.

Why HIIT is your best friend

High-Intensity Interval Training (HIIT) is perfect for busy professionals like you because it delivers maximum results in minimal time. These short bursts of intense exercise, followed by rest, can boost your metabolism, improve cardiovascular health and build strength – all in as little as 15-20 minutes. It’s the perfect convenient workout.

So you might want to balance out the bodyweight squats and push-ups mentioned above with some high knees and jump squats, for example. Repeat 3-4 rounds of this for a fast, effective session that works your heart and your muscles.

Exercise at your desk

Having a desk job often means long hours of sitting, which can make it difficult to maintain an active lifestyle. But even small, seated exercises that don’t take a huge amount of effort can add movement to your day without disrupting your workflow. 

Try these simple moves to improve circulation, prevent stiffness and boost your energy:

• Desk push-ups: Use the edge of your desk for a quick upper-body workout without leaving your chair.
• Ankle rolls: Keep your joints mobile and reduce stiffness by rolling each ankle in circles.
• Neck stretches: Gently tilt your head side to side and forward to release tension from sitting.

Incorporating these micro-movements throughout your day combats the negative effects of prolonged sitting, like stiffness and reduced circulation. Plus, they’re a quick way to re-energise and refocus without needing to carve out extra time from your busy schedule.

Desk pilates

‍

Yes, desk pilates is a real thing. It focuses on gentle, low-impact movements that improve your posture, flexibility and core strength while helping to reduce tension and balance the physical strain of sitting for long periods.

‍

Here are some moves to try at your desk:

• Seated leg raises: Strengthen your core and leg muscles by lifting your legs while seated.
• Core twists: Rotate your torso while holding onto your desk for core and lower back strength.
• Ankle pumps: Boost circulation by moving your ankles in circles and alternating flexing toes.

Desk HIIT

‍

You might think a HIIT workout requires plenty of space and equipment, but there are ways to squeeze in cardio with zero faff. Desk HIIT involves short, high-intensity movements alternated with brief recovery periods. The goal is to quickly boost your heart rate, improve fitness and combat the negative effects of prolonged sitting.

‍

Try this HIIT workout plan for busy professionals:

• Seated knee tucks: Pull your knees toward your chest and hold to strengthen your core.
• Chair squats: Stand and sit in your chair repeatedly, engaging your legs and glutes.
• Desk push-ups: Use your desk for incline push-ups to work your chest and arms.

Desk yoga

Desk yoga is a series of gentle stretches and poses designed to be performed at or near your desk, making it ideal for relieving tension, improving posture and promoting mindfulness.

‍

Here are some moves to get you started:

• Seated cat-cow stretch: On all fours, loosen your back muscles by alternating arching and rounding your spine.
• Wrist stretches: Relieve tension by stretching your wrists and forearms at your desk.
• Forward fold: Release tension in your shoulders and back by bending forward in your chair and letting your body hang.

Make small changes

It’s all about little and often. Making small changes is the secret to fitting more fitness into your busy day – it doesn’t have to be a full-on workout to make a difference! 

Tiny habits like taking the stairs instead of the lift at work, parking further away from your office or taking a walk during phone calls can add up quicker than you’d think. Short stretches in the morning or before bed help you stay flexible, while standing breaks every hour or so keep stiffness at bay. 

Setting small, realistic goals

Setting small, realistic goals is key to building lasting habits and staying motivated. Start with something manageable, like dedicating just 10 minutes a day to exercise or movement. As you get more comfortable, gradually increase the time or intensity to build momentum.

Tracking your progress is also important. You might want to consider using a fitness app or a journal to note your efforts and celebrate each milestone. For instance, MyFitnessPal tracks your exercise, calorie intake and macronutrient breakdown, and Sweatcoin even converts your steps into "currency" you can turn into rewards.

Even small achievements, like hitting your step count goal or completing a short workout, can feel really rewarding which helps to keep you on track. Don’t underestimate the power of a small win!

And remember to stay flexible. Life happens, and some days will be busier than others. Adjust your goals as needed to maintain consistency without putting unnecessary pressure on yourself. Don’t be too hard on yourself if you don’t reach your goals every day. Progress isn’t about perfection: it’s about showing up for yourself in ways that feel sustainable.

Working with a personal trainer

Ever thought about working with a personal trainer? It’s not just for celebrities – we can all benefit from a little extra help sometimes. Adding a personal trainer to your routine can provide the structure and support you need to stay on track, especially when life gets busy. 

Your personal trainer can help you set realistic, achievable goals, guide you through workouts that fit your schedule and make sure that you're progressing safely and effectively. With their expertise, you won’t have to worry about making mistakes or losing motivation; your trainer will help keep you accountable. 

Whether you’re looking for a more structured workout plan or just need a boost of encouragement, book a consultation with UNTIL’s health concierge today to transform your daily fitness.

‍