“I’m too busy.”
“There aren’t enough hours in the day.”
“I have too much to do.”
We hear these excuses all the time—but that’s exactly what they are: excuses.
The truth is, there are enough hours in the day. It’s about priorities. If your health matters to you (and it should), then exercise needs to be one of those priorities.
I’ve written in many articles that weight loss and feeling better are fringe benefits of exercise. The real reason to exercise is your health. When that’s your focus, the excuses disappear. You can always make time—even just a short session—if your mindset is right.
In fact, research increasingly shows that short, intense workouts may actually be more effective than long, moderate ones. You’ll likely see and feel changes sooner. But it starts with commitment.
It’s easy to skip a workout when you haven’t scheduled it or made it a non-negotiable part of your day. That’s why it needs to be a priority.
Remember: this is about your health.
There are plenty of fun, flexible ways to get active—you just have to find what works for you. And trust me, you’ll always feel better and happier after a good workout.
How Much Exercise Do You Really Need?
The World Health Organization recommends that adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. That breaks down to just 20 minutes a day, 4–5 days a week.
And like I mentioned earlier, short and intense can give you the same benefits—if not more—than longer, slower sessions. Strength training should also be part of your weekly routine—at least two days per week.
Let me clarify: strength training isn’t about “getting bulky.” It’s about burning fat, building muscle, and increasing your metabolism. When you activate your muscles with resistance training, your body continues to burn fat for up to two days after your workout. (This, of course, depends on factors like your height, weight, and body composition.)
If you use heavier weights and keep your intensity high, even 20 minutes can deliver powerful results.
You Make Time for Everything Else—Make Time for This
You don’t need fancy equipment or a full hour. Here’s an example of a short, intense workout you can do just about anywhere:
20-Minute Full-Body Workout
- Knee Twists with Weight
- Hold a heavy weight horizontally at your waist.
- Do 50 alternating high knees, twisting your torso so each elbow goes behind your back.
- Triceps Extensions
- Grab two weights and perform 25 triceps extensions, both arms moving together.
- Bicycles (Core)
- Lie on your forearms (or flat if needed).
- Do 25 bicycle crunches, keeping feet low and knees slightly bent.
- Repeat Knee Twists
- Stand up, hold a heavy weight in each hand.
- Do 50 more high knees, this time with a “push down” motion from your arms as knees lift.
- Triceps Extensions (Again)
- Repeat 25 triceps extensions.
- Bicycles (Again)
- Finish with 25 more bicycle crunches.
Repeat the entire sequence once more.
This gives you:
- 200 total high knees
- 100 triceps extensions
- 100 bicycle crunches
All in about 20 minutes—and it even counts toward your daily step goal.
Want to Mix It Up?
Here are some variations to keep things interesting:
- Hold a weight overhead horizontally while doing knees up to engage your core more.
- Hold a weight vertically under your chin as you lift knees.
- Swap knees up for straight-leg kicks, hinging at the waist.
- Try standing skull crushers:
- Hold one weight vertically behind your head.
- As you lift a knee, flip the weight down to your belly button, then back overhead.
- Keep elbows close to your ears and alternate knees.
Whatever combination you choose, aim for at least 200 knees up.
Another quick, intense option: Run a fast mile or mile and a half. This should be an all-out run, not your casual jog pace. Push yourself.
Final Thoughts
To circle back to the beginning: exercise should be a priority. If you commit and stick with it, you’ll look back and wonder how you ever went without it.
You’ll feel stronger. You’ll have more energy. Your mindset will shift. And your outlook on life will be more positive.
Make your health a non-negotiable part of your day.
Quotes to Remember:
“If you don’t find the time, if you don’t do the work, you don’t get the results.”
“Dead last finish is greater than did not finish, which trumps did not start.”
“Push harder than yesterday if you want a different tomorrow.”
