Picture this: You have a meeting on your calendar every hour, a presentation due by the end of the week, book club Thursday, a birthday party for your best friend on Saturday, and your parents just informed you they may “stop by” on Sunday which is great except your house is a disaster from hosting girls night last weekend.
In situations like this something has to give and it cannot be the presentation, your eight hours of beauty rest, and what is life without friends, am I right? So, let’s be honest, when we’re exhausted from the day, week, or month you’ve had, making it to the gym doesn’t always make it on the Google Calendar.
As a certified side hustler myself and a gal who never seems to say no to a plan, there have been countless times when my desire to make it to the gym doesn’t get scratched off my to-do list and I used to beat myself up about it. I very much was sucked into the mentality that if I couldn’t make it to a 45-minute spin class, or keep up my PPL routine at the gym I was failing and everything else was pointless…wrong! The best workout is the workout you actually do. Period. While it’s important to try and carve out some time to achieve your fitness and health goals, not having a structured workout for a week or two is not the end of the world. Especially when you can add some fitness to your everyday list of obligations that you have/get to do. Read on to find out some amazing strategies and hacks to fit movement into your life–and why it matters.
“The best workout is the workout you actually do”
Why little bursts of activity actually make a difference
For a very long time, fitness culture has sold us on one idea of health: no pain, no gain. If it wasn’t a 60-minute workout, if you didn’t leave sweaty, and if you didn’t get to the gym or a studio, it didn’t “count.” But there’s actually a lot of research on the benefits of short bursts movement (5-minute sessions to even a few seconds). Research from the Mayo Clinic has found that NEAT (non-exercise activity thermogenesis, or all the energy your body burns through movement that isn’t a formal workout: walking around your house, taking the stairs, cleaning, cooking, standing while you work, carrying groceries, even fidgeting) can be an important factor in how easily someone gains or maintains weight. Researchers found changes in NEAT strongly predicted weight, with people whose everyday movement increased the most gaining the least fat.
Studies also suggest that simply breaking up long periods of sitting with light, everyday movement (a quick yoga flow, a few jumping jacks, a 10-minute walk) can improve metabolic health. Psychologist Beata Bielic added that NEAT movement actually has a significant impact on your mental health. Bielic explained that little bursts of activity actually prevents mental fatigue, resets neural focus, and supports natural energy cycles.
Interestingly, though the research for the benefits of NEAT is there, fitness culture might actually be causing us to do less. Personal trainer and nutrition coach Gabrielle Easley said she found those who engage with intense exercise (such as going to a class or working with a trainer) see a decrease in their daily NEAT movement simply because of fatigue or the mindset that they already got their exercise in for the day. While a dedicated hour of exercise can be necessary to reach a specific fitness goal, she advocates that the idea of exercise snacking and prioritizing NEAT movement is beneficial (and totally counts!) when you’re having a busy day or week.
And this concept is catching on. Yoga instructor Annie Appleby has even seen the idea of exercise snacking integrated into corporate life at offices like Google and Meta, who are encouraging walking meetings and alarms on computers to help ensure their employees are prioritizing movement throughout the day. And you don’t have to be a corporate girlie or have great benefits at your company–it’s easy to fit NEAT and exercise snacks into your life.
Untraditional ways to get your body moving
During the Workday
Unlike my book club book, I unfortunately did not recently find out that I was the heir to a family fortunate from my grandmothers, cousins, sister, twice removed…so the 9-to-5 life it is for me! Here’s how even corporate girls can fit in movement.
Take the stairs instead of the elevator…who said you had to go to the gym to have a stair master!
Anything but drive…while I recognize this might not be possible for everyone, make a challenge with yourself to lengthen your commute with some form of exercise like walking or biking. Even if it’s parking further away it still counts.
Get coffee out instead of at the communal kitchen…while this might hurt your bank account, this can be a fun way to get some movement in, push through the afternoon slump, and most importantly taste your way through your local coffee shops fall menu.
20 squats on the hour every hour…math was never my favorite subject but that’s 160 squats for an 8 hour work day…not too shabby.
Simply remember to stretch…no tech neck here! If you’re in back-to-back meetings and your slack is blowing up, just remember to take a moment to unclench your jaw, do some neck rolls, and a quick ragdoll.
Invest in a walking pad…while a bit basic, it’s staple for a reason. Who said corporate life meant you had to give up your 10K step goal.
Get over your fear of the company gym…if you’re lucky to have amenities in your building even though it can be daunting to workout in front of your co-workers, it’s too good to pass up the opportunity to get a quick sweat sesh in over lunch. My way around this…a subtle dumbbell only upper body session in the corner, or a classic 12-3-30 moment with a good playlist or audiobook.
While Doing Chores
Another inevitable task we must complete, but in all honesty the perfect and most natural time to add in some extra movement and easy fitness challenges, because let’s be so for real, cleaning is already a workout.
Balanced brews…I personally cannot get through a Sunday morning reset without a latte, so next time you’re waiting for your espresso machine, try balancing on one leg and add the challenge of closing your eyes. Sounds easy…it’s not.
Room circuits…this takes me back to elementary school gym class. Assign each room a workout whether it be push-ups, squats, jumping jack etc, and every time you enter and exit you have to do 10 of that exercise. You’ll be working up a sweat before you know it.
Weighted laundry…call me crazy but laundry is my favorite of the chores. I like to add an extra challenge by placing five pound dumbbells in the bottom of the hamper so as I lug and disrupt laundry to each room I’m getting an upper body workout in.
Feel the burn…am I the only one whose arms are absolutely on fire after mopping the floor? Perfect time to keep the burn going and incorporate a 5 minute booty routine with donkey kicks and fire hydrants.
Stand while ironing…instead of sitting make this easy swap and while you’re at it you can work on your posture.
Door push-ups…everytime you walk by a door, and I mean any door. Do 10 wall pushups.
Put on your ankle weights…it was a trend for a reason because it works! Velcro those puppies on and you’ll forget about it in no time.
While Socializing
My mantra this year was making sure I wasn’t living to work but rather working to live. I have much more to show for my Friday nights than holding myself up in my apartment hunched over a laptop trying to increase shareholder value, like unlocking some fun new ways to stay in touch with the people I love most that naturally incorporate movement.
Ditch the bar for the studio…who needs to bar crawl when you can take a heels class at a dance studio. Regardless if you’re a beginner or were on the dance team in college, nothing will make you feel more confident and sexy in your own body than taking a heels class, I promise.
How about we rockclimb?…mothers always know best, and mine was right when she said the best first date is activity based. Throw your Hinge match for a loop by suggesting an activity like rock-climbing, archery, or the tried and true…bowling. Best case you meet your match and make a great memory, worst case you got a workout in.
Hit up the courts…I’m sorry but Challengers was never a phase for me but rather unlocked a new passion of mine and a great way to interact with your couple friends.
Sweat & Sip…I don’t know but a cold spritz or G&T always takes crisper after taking on Solidcore with the girls.
Hot girl walk…bring back the hot girl walks!!! The best way to do something for yourself while also catching up with friends and family that might not live near you.
Walk and Talk…taking inspiration from the hot girl walks, my book club has started going on a walk (that ultimately seems to end at a cocktail bar) when we discuss our book. An additional challenge we recently added was doing a squat whenever someone said “like” as a filler word.
A rec league anyone?…while I love my girls, only so much happens in a work week and after about 60 minutes we’re all caught up. So we decided to join an adult sports league and let me tell you, it’s the highlight of our week and enviably leads to a slew of drama to chat about after…we still talk about dodgeballgate 2025.
While Getting Ready
There are two types of girls…the ones who love to crimp and primp while getting ready and those who procrastinate getting ready until the absolute last second; I’m the latter. Regardless of which category you fall into I’ve found this is my favorite time to add some quick and intentional movement and fitness challenges into my day.
One leg balance..did you know balancing exercise will help combat the likeness of taking a spill later in life? That’s enough to get me standing on one leg while I brush my teeth.
Ankle weights on the wrist…while doing your hair and makeup!!! Now THAT’S a workout.
Warm-up shower squats…now girl to girl I hope you have an abundance of hot water, but if you have to wait for your shower to warm up, and or pray your partner didn’t use it all up, get the blood flowing by doing some squats.
100 jumps…OK I’m falling for the TikTok propaganda, sue me. But seriously, I’ve noticed such a difference in my energy after consistently jumping 100 times in the morning. It takes less time than you think too.
Contemplation = calf raises…while you’re trying to find an outfit for date night, game night, or wherever you’re off to, kill that time by doing some calf raises. For some reason the perfect outfit appears much quicker…I wonder why.
Wall sit skincare…who said the perfect time to engage your core and legs wasn’t when you were doing a face mask?
Back to the basics…maybe the cartoons got it right when every morning the characters stretched their arms wide before taking after the day? Instead of hitting snooze, give yourself that extra 10 minutes to wake your body up in a slow and kind manner.
While Watching TV
After dealing with Tim from accounting all day the only thing that keeps me going is knowing the hunk that John B is will be on my screen as soon as I get home. Yet, after an episode or two I do get the inkling to do something, so instead of adding a smaller screen to the mix and doomscrolling here’s how I get my body moving while still relaxing.
Pregame Dancing with the Stars with Just Dance…I cannot be the only one excited for this next season (and let me state from the VERY beginning I’m Team Maura all the way), but what a cute way to make an evening out of it by loading some old Just Dance videos up on Youtube, plus you’re guaranteed to get a sweat in.
Recap = plank…instead of skipping the recap because let’s be honest you just watched the previous episode seconds ago, plank through it
Opening credits = pushups…if the planking wasn’t enough for you challenge yourself to how many pushups you can do while the theme song plays.
“One more episode” punishment…if you’re going to delay your bedtime you can at least drop and give me 20!
Delayed gratification…a lesson instilled by mother, think how good your binge will feel if you squeeze in a 20 minute HIIT workout before.
Wall sit challenge…new reality show challenge, whichever couple can wall sit the longest wins the prize! You can start your training by wallsitting while catching the next season of The Secret Lives of Mormon Wives.
Stretch instead of sitting…let’s not forget that every well rounded workout involves some stretching and mobility work. Grab a foam roller, a tennis ball, some bands, and relax into a good show and a deep stretch.
While Being a Parent
While I’m not a parent yet I know that it’s a full time job 24/7 365 days a year. So while you’re being a super mom don’t forget to do something for yourself while doing what parents do best…multitasking!
Take a shot every time you hear Mom, Mamma, or Mommy…except instead of a shot it’s a squat or push-up. You hate me now but you’ll thank me later.
Playroom pickup squats…while you dream of the day your toddler is old enough to fully clean up after themselves, take this as an opportunity to squat instead of bending at the waist while picking up all their scattered toys.
Lunges while pushing that stroller…if you want an extra challenge take the long way with that big hill.
Babywear…literally just that. Who needs weight training when you have a 20 pound baby strapped to you for hours at a time every day?
Have a plank competition…a little competition never hurt anyone, also fingers crossed this helps tire your toddler out while teaching them the importance of a strong core.
Run alongside bike rides…this ranges from an easy to strenuous workout based upon where they are in their learning to ride a bike journey.
Playground bench step ups…while they are off playing with friends on the swings, step-up and down from the bench because when there is a will there is a stair master if you’re creative enough.
ABOUT THE AUTHOR
Bryanna Cuthill, Contributing Writer
Bryanna Cuthill is an NYC-based writer with a Bachelor of Music in Music Theatre from Baldwin Wallace University. Being a textbook hopeless romantic, and writing professional pretender on her taxes, Bryanna is no stranger to being delulu and achieving a teaspoon of success for every cup of rejection. She truly believes the pen is mightier than the sword and hopes to be the internet big sister she never had and encourages everyone to be a girl boss while also taking the time to romanticize their own life.