How To Keep Moving When Life Gets Busy
There are seasons where making time to work out feels simple, like: when you’ve got time, energy, and motivation. And then there are the other times when it doesn’t feel simple: working long hours, when life gets messy and the thought of working out gets put on the backburner.
Truthfully, staying consistent doesn’t have to mean working out 5 days a week for 2 hours - it can mean finding ways to keep your body moving, even when life gets crazy.
1. Redefine “Consistency”
Consistency isn’t perfection OR a consistent rhythm.
Consistency is not hitting every workout or meal perfectly, it can simply be showing up in some way that supports your goals. If your normal week includes 5 workouts, but this week you only have time for 2 – that’s still progress. When you focus on what you can do instead of what you can’t, you’re still showing up.
2. Adjust Your Expectations
One of the biggest mindset shifts you can make is realizing your routine doesn’t look like it used to, and not resulting in “all or nothing.” That is where strategy plays a part; some weeks just need to be used for maintaining, and that’s fine. Even 20–30 minutes of intentional movement can help you keep momentum and build energy, both physically and mentally.
3. Focus on the Basics
When life gets busy, keep it simple and focus on the non negotiables:
Move your body (a few minutes is better than nothing)
Hydrate well
Eat real food (!) when you can
Sleep
Perfect structure isn’t always realistic, have a few game plans in place for days you don’t have a lot of time, energy, or equipment.
4. Workouts for Busy Weeks
Here are a few quick, effective workouts that keep you consistent when time is limited:
A. 20 Minute Full Body Circuit
(3–4 rounds, 40 sec work / 20 sec rest)
Bodyweight squat
Push ups or incline push ups
Dumbbell rows
Glute bridge
Plank hold
B. 15 Minute Cardio / Core Circuit
(Alternate between each set with minimal rest)
1 min jog or bike
30 sec mountain climbers
1 min jump rope or step ups
30 sec side plank (each side)
Repeat 3–4 times
C. 10 Minute “Something is Better Than Nothing”
10 bodyweight squats
8 push ups (any variation)
6 reverse lunges each leg
20 sec plank
Repeat as many rounds as possible in 10 minutes.
5. Remember: 40% Is Better Than 0%
Life can get busy, but it won’t always be this way. The goal is to keep your habits alive, even in smaller ways. You don’t lose progress by slowing down, you lose it by giving up entirely.
Show up in the way you can right now, and know that 40% is better than 0%.
