7 Ways Men Can Work In Exercise During The Workweek


Work can be an obstacle to working out and the paradox is the more successful and exciting your career is, the less you tend to exercise. However, working out regularly is integral to sustained success in your workplace as well as maintaining a healthy lifestyle.

Squeezing an exercise routine into your overburdened workweek can seem like an impossible task, but it doesn’t have to be that way. Days at the office can be stressful and filled with meetings, urgent emails and appointments. It’s easy to feel exhausted by the end of the day, and many men want only to get home to a nice dinner and relaxation—the gym is the last thing on their wish list.

That’s why finding a way to work out in the morning or during the day is the answer to increased exercise for many men. Though you may think that stepping away from your hectic day is unimaginable, all you need is a little creativity to work in some exercise time into your day. Here are seven ways you can do it.

Choose Efficient Workouts

If your workout routine is long and complicated, you’re more likely to put it off because you’re too busy. However, there are plenty of quick, efficient and simple workout routines that are just as effective and can be done almost anywhere. These workouts can be anything from Tabata routines, running or jogging or tai-chi. Find what works for your schedule, preferences, and level of health and what will keep you interested and challenged. This will help you muster motivation whether you’re at home, on the road or in the office.

Make Your Workout Routine A Top Priority

No matter the workout routine you choose (whether running around your neighborhood at 6 am or a few laps in the pool), you should consider it as important as your daily appointments. Your scheduled workout time should be taken as a personal appointment with yourself, and nothing should take precedence during that time slot. Never cancel that appointment. Find a time when you are least likely to be interrupted and make sure everyone in your life knows that this appointment is a priority for you. This will prevent disruptions and will encourage those close to you to provide support for your routine.

The Early Bird Routine

As the age-old adage goes, the early bird gets the worm. This is true when it comes to fitting exercises within a hectic workweek. It’s often best to perform your workout first thing in the morning before you head to the office and get swamped with work-related tasks. This may mean getting out of bed an hour earlier, but the benefits to your overall well-being far exceed the inconvenience. Even if you prefer exercising in the evenings, a last-minute task or an unexpected work meeting at 5 pm can throw you off track and disrupt your workout schedule. Working out in the morning motivates you for the rest of the day and ensures that you have the energy to handle anything the day throws at you.


Multitasking is a great way to accomplish your work-related tasks while getting in a few minutes of exercise. Take some time to think about all the things you need to do in a typical workday and then… get creative. For instance, if you need to do some research for a project, you can download podcasts or audio books and listen to them while out for a jog. You can also take ‘brainstorming breaks’ where you leave the office and take brisk walks to get your imagination going or you can run stairs in your office parking garage between meetings.

Utilize Lunch Breaks

You can sneak in a workout class at a nearby fitness studios or a short run during your lunch break if you just plan ahead. Pack a healthy meal to cut down on time usually spent going to a restaurant or the drive-through and plan to either hit the gym or a nearby running trail before or after you eat. For men, it’s easy to quickly change into and out of workout clothes and even take a quick shower before being back in the office for the afternoon.

Consider HIIT

Some workweeks are particularly hectic, and you could be so busy that there is really no way to squeeze in time for a few exercises. If this is the case, you should consider Crossfit and HIIT (high-intensity interval training) routines, which take less time than traditional workouts. These shorter routines have been known to produce impressive results, but only if they are done consistently.

Sprinkle Exercise Throughout Your Day

Your exercise program does not have to be overly structured. Avoid elevators and take the stairs or walk around the office area in between tasks. If you have meetings off-site, park as far away from the front door and get in a little brisk walking. If you’re consistent about it, little exercise breaks add up.

Maintaining an active lifestyle is key to continued success and maximum output in your workplace and overall health. Use the above ways to fit your workouts into your week for optimal results.