How to Workout with a Busy Schedule: The Minimal Effective Dose
"I don't have time" is the most common reason people fall off the fitness wagon. We have this idea that if we can't spend 90 minutes at the gym, the workout doesn't count.
In reality, you don't need more time; you need more intensity. You can maintain—and even improve—your fitness with what we call the Minimal Effective Dose.
Treat it Like a Meeting
You wouldn’t "miss" a call with a high-value client like Steve C. Treat your 20-minute workout window with the same respect. Put it on your digital calendar and protect that block of time.
Embrace the "Micro-Workout"
If you can’t get 30 minutes at once, can you get 10 minutes three times a day?
Morning: 10 minutes of bodyweight squats and pushups.
Lunch: A 10-minute brisk walk.
Evening: 10 minutes of core work while watching the news. Research shows that these "exercise snacks" are nearly as effective as one continuous session.
Prioritize Compound Movements
When time is short, skip the bicep curls. Focus on movements that use multiple joints at once—squats, lunges, deadlifts, and presses. These burn more calories and build more muscle in half the time.
The Bottom Line
A 15-minute workout beats the 60-minute workout that never happened. Consistency always wins over duration.
Are you a busy professional struggling to find the balance? Contact Get Back PT + Performance today- let’s design a high-efficiency plan that fits your calendar.
