build a busy schedule workout plan for your schedule

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When it comes to finding the time—and the energy—to workout after a long day or week, don’t let the shorter Autumnal days slow your progress down. Design your own busy schedule workout plan for the fall months instead to keep those holiday pounds at bay.

Build a Busy Schedule Workout Plan You Can Stick with

Most Americans want to lose weight, but they also don’t feel like they have the time to dedicate to carving out a new physique. Fortunately, according to several recently published studies, there ARE tons of ‘fast and sweaty’ workouts designed to help you get to experience the benefits of longer workout sessions, without the time commitment. Here’s how to find time to workout, no matter what your schedule looks like.

How to fit exercise into a busy schedule with interval training

One fitness study published in April of 2016, found that incorporating at least one minute of sprinting or “all-out” cardio with nine minutes of light exercise led to similar health and fitness improvements as a more moderately paced 50-minute workout.

The study’s authors also focused on the importance of interval training in the reported results. Interval training is an approach to working out that incorporates a series of low- to high-intensity workouts that are interspersed with brief rest periods. According to the study’s finding, opting for this kind of busy schedule workout plan may be an ideal option for people seeking at home weight loss solutions but who don’t have tons of time to commit to a more extended exercise routine.

How to find time to workout: KISSS

Keeping your routine short, sweet, and simple will go a long way in making sure you can commit to your routine. Fortunately, the workout used in the study is repeatable AND dynamic enough for any fitness level—all you need are some running shoes.

  • Warm up for 5 minutes with dynamic stretches.
  • Sprint “all-out” for 20 seconds.
  • Recover slowly for two minutes.
  • Sprinting “all-out” again for another 20 seconds.
  • Spend another two minutes recovering slowly.
  • Sprint your final ‘set’ for 20 seconds.
  • Cool down for the last three minutes.

If sprinting isn’t your thing, don’t worry—the goal here is to get your heart rate up and keep it up for short intervals, which a lot of different workouts accomplish. After trying an exercise like this for just 12 weeks, participants saw noticeable improvements in aerobic fitness, muscle function, and insulin production.

Boost your recovery between workouts with plant-based nutrition

Part of what makes interval training both effective and challenging is the intense anaerobic exercise needed to get your heart rate to where it needs to be. Incorporating a vegan protein powder that is plant-based can help your muscles recover without causing inflammation or gastrointestinal discomfort.

Stick to Your Busy Schedule Workout Plan with PCN

Designing and committing to a busy schedule workout plan is easier than you think; especially when you have the best tasting plant-based protein powder to help boost your recovery and results. Take the Pure Charge challenge today to jumpstart your weight loss journey.