While commuting

Stuck at a signal? The story of our lives! Instead of using your time to blankly stare out the window, do some neck and arm exercises. Carry dumbbells in your glove compartment or ankle weights.

If you don't think you can commute and workout at the same time, then make your commute your workout. Jog to work a couple of times a week, backpack strapped with all your essentials in it. If it's too far to walk, then invest in a bicycle and use it to get to and from work. If you use public transport, then get off a stop or two early and walk the rest of the way home.  

At work

Most offices give you at least one hour worth of a lunch break. Skip the leisurely chat and instead opt for a 40 minute workout. Run to the gym that’s closest to your office or go for a walk. Either way, your waistline or your health will thank you.

While you're sitting at your desk, trade the comfortable chair for a stability ball and strengthen your core. Hide some dumbbells at your desk and do some dumbbell curls, overhead presses, and ab crunches while you're reading, strategising, etc.

Got stairs at work? Skip the elevator and instead of walking up the stairs slowly, power climb those stairs 3 times for every 1 time you need to go up.  

‘Me’ time

Just because you're catching up on episodes of your favourite television show or sports match doesn’t mean you can’t do some squats, push-ups, crunches or jumping jacks. Make sure there is some space between your seating arrangement and the TV, so that you can be entertained while breaking a sweat or use the commercial breaks. No matter where you are or what you’re doing, you can spare 5 minutes at a time. Take five minutes every hour to do 10 push-ups, 20 lunges, 30 squats or 40 jumping jacks.  

Multitask on the treadmill at the gym

Squeeze in a lot more working out in a shorter time by multitasking or indulging in some combination exercises. Hop on a treadmill holding a dumbbell in each hand, and set the speed to a brisk walk. Alternate between curls, presses, extensions and laterals.

If you need to get some work done, use the treadmill as your desk. Read on it, talk on the phone, strategise and use technology like voice recognition to document your thoughts out loud. If you’re into the machines and free weights, then do quick bursts of intense workouts so that you get more burn in less time.  

Date with family and friends

Are you a busy parent? Great! Take your kids on a jog with you. If your baby is still too young to walk around, strap him or her into a carrier and do some squats.

If you’ve got a date with people your own age, who says you can’t be romantic and fit? Go on a fitness date with your significant other or invite your friends to try a new workout. Take a break and play a dancing video game, set up a golf date, take your dog and mate for a long walk around a park and not just your house.

With a little time and a lot of willpower, you can fit some sort of workout, big or small, into any schedule. Stop stressing and sneak a workout into your life at any opportunity you find to bring out the shiny healthy you. Trust us, there’s a workout waiting for you now, while you finish reading this too.