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15 + 5 ways to fit fitness into busy 9-to-5

You know what’s strange? We can send a rocket to the Moon, but sometimes squeezing in a workout in a busy workday feels like rocket science. But fear not, busy bees, because in this blog article, we’re going to give you strategies to smartly fit fitness into your busy 9-to-5 life, starting with 15 commons first:

1. The Ultimate Time Heist

Divide your day into chunks and identify small pockets of time where you can squeeze in physical activity. Even 15 minutes at a time can make a huge difference when compounded over weeks!

2. The Infallible Workout Appointment

Treat exercise like that VIP business meeting you’d never cancel or a doctor’s appointment you wouldn’t dare reschedule. Make exercise non-negotiable. Prioritise it, and you’ll see the results.

3. Tiny Steps to Mighty Gains

Don’t underestimate short bursts of exercise throughout the day. Think stair climbing, quick walks, or desk exercises. Waiting for your coffee? Do a plank or a push-up. On a call? Squats or stretches – multitasking at its finest.

4. Walk That Extra Mile

Walk or cycle to work, or get off the bus a few stops earlier. Those extra steps add up without you even noticing.

5. Find a Partner in Crime (To Fight Obesity)

Accountability works wonders. Team up with a friend or colleague who’s already mastered the fitness game. The environment matters. Who knows you might pick up the game better and faster than your friend!

6. Keep that blood flowing

Every 45 minutes, rise from your desk for 10 minutes. It’s like hitting the ‘refresh’ button for your body. Plus, walk and stretch while you chat on the phone. Flex those muscles!

7. Hydration station

Don’t forget to keep that H2O within arm’s reach. At home, at the office, at the desk, in the car… everywhere. Also, swap plastic bottles for glass or steel options for added health benefits.

8. Snack attack! Watch Out!

Boredom ≠ hunger. Don’t mindlessly snack or drown in excessive drinks. Save your gut health by eating only when truly hungry.

9. Portion Patrol

Eating on the go? Do it mindfully and in moderation. Aim for 80% full, and you’ll feel light and energised, not weighed down.

10. Stretch & Just Breathe



Every 3 hours, take a 1-minute breather with 6 deep breaths. Stretch those arms, legs, and upper back to release the unnecessary tension.

11. HIIT the Jackpot!

Focus on intensity and not the duration. High-Intensity Interval Training (HIIT) is your secret weapon. It’s like packing a 2-hour gym workout into a 20-minute power-packed session.

12. Efficiency Over Isolation

Forget those isolated muscle workouts. Think of compound movements. Exercises that work multiple muscle groups simultaneously will save time and boost efficiency.

13. Fitness Desk-tination


Constantly before the monitor and on phone calls? How about a treadmill desk or a stationary bike desk? Leverage the latest developments in the fitness space to make your life active and comfortable.

14. Time Effective Strategies

Deploy time-effective strategies in the gym like Drop Sets, Super Sets, Myo reps, etc. Just a 40-minute session can pack the punch of a full hour!

15. Power of Consistency

And finally, don’t underestimate the power of consistency. Consistency beats perfection, every single time. A 15-minute daily routine is a superhero compared to an hour-long workout that only shows up sporadically.

Those extra bonus tips!

Above, we discussed the 15 ways to fit in fitness into your busy 9 to 5, as promised. But what if your 9 to 5 is at home? Or what if it is not a 9 to 5 at all but 24/7? Don’t worry. We know that many of you have turned your homes into offices. So we have got these 5 bonus tips especially for all the professional superheroes like you who work from home or remotely.

1. Consistency is the Kingpin

Establish a daily routine with set times for work, exercise, meals, and relaxation. Try to maintain that work-life balance. It’s cliché advice but you must balance.

2. The Fortress of Focus

Separate your workspace from your chill zone to help set boundaries and avoid unintentional sedentary behaviour.

3. Schedule Short Movement Breaks

Set a timer to remind you to stretch or take a quick walk every hour. These mini-quests keep your energy levels high and work burnout at bay.

4. Master the Meals

Plan and prepare your meals in advance to avoid unhealthy snacking and last-minute fast food orders. This will keep you on track with your nutrition goals.

5. The Online Allies

There are many virtual fitness sessions and challenges being run by coaches and fitness communities. Join forces to stay accountable on your fitness journey.

Working from home presents unique challenges, but with the right mindset and strategies, you can maintain a healthy lifestyle despite distractions. Speaking of mindset, we have a bonus tip for you!

Identity-Based Approach


Step 1: Create Your Destination Postcard/Health-Vision

Who and what do you want to be after achieving your goals? A strong dad full of energy to play with his kids? A confident mom rocking her favourite dress? It’s about identity, not just numbers on a scale.

Step 2: Build Consistent Habits

Craft routines that fit your new identity. Start small and level up gradually. Think about the actions you’ll take today to become your future self.

Step 3: Applaud Your Progress

Celebrate those small wins that reinforce your new identity.

This identity-based approach is sustainable, empowering and holistic. It makes you stop obsessing over objective numbers and concentrate on your daily actions. And lastly, it not only caters for the physical but also mental and emotional facets of weight loss.

So there you have it, folks, your very own fitness cheat code to efficiently deal with the health evils of a 9-to-5 routine. Every small step will add over time and lead you to a healthier version of yourself.


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