How to Make Time for Fitness in a Busy Schedule

First and foremost, Happy New Year! I truly hope everyone has started off just the way they wanted to. Now, being a new year, I wanted to talk about something I hear all the time: “Paoli, I just don’t have time to work out!” Trust me, I get it. Between work, family, social commitments, and everything else life throws at us, it can feel like there’s no time left for yourself—let alone a workout. But here’s the truth: you don’t find time, you make time.

I know this because I’ve been there. When I first started my fitness journey, my life was a whirlwind. I was juggling responsibilities, trying to piece myself back together, and barely managing to carve out moments for myself. But fitness became my lifeline. It helped me find strength—both physically and mentally—and I quickly realized that making time for it wasn’t just important, it was essential.

Now, as a spin instructor and group fitness coach, I’ve learned a few tricks to help busy people fit fitness into their packed schedules. Let me share what’s worked for me and my amazing students.

Schedule It Like an Appointment

This is my golden rule. If you wouldn’t skip a work meeting or a doctor’s appointment, why skip your workout? Treat it with the same level of importance. Pull out your planner or phone calendar and block off time for exercise. Be specific—write down exactly what you’ll do, whether it’s a 30-minute spin session, a quick HIIT workout, or a yoga flow.

For me, mornings are my go-to. I love starting my day with movement—it clears my mind and sets a positive tone for the rest of the day. But if mornings aren’t your thing, that’s okay! Find a time that works for you, whether it’s during your lunch break or after work, and stick to it.

Embrace Shorter Workouts

Here’s the good news: your workout doesn’t have to be an hour long to be effective. Even 20-30 minutes can make a huge difference if you’re consistent and intentional. High-Intensity Interval Training (HIIT) is one of my favorite ways to get a full-body workout in a short amount of time. I personally use bands for these on the days I am not in the gym. It’s quick, efficient, and leaves you feeling like you’ve accomplished something major.

Another option? Bodyweight exercises. Squats, push-ups, planks—you can get a killer workout without any equipment. And if you’re pressed for time, don’t overthink it. A 10-minute walk is better than nothing. Movement is movement, and it all adds up.

Combine Fitness with Other Activities

Multitasking isn’t always a great idea, but when it comes to fitness, it can be a lifesaver. Have a work call? Take it on a walk. Need to spend time with the kids? Turn it into a family fitness session. (Go for a walk with your kids or significant other!) Movement and quality time. A WIN-WIN!

Even social time can double as a workout. Instead of meeting a friend for coffee, invite them for a walk or a yoga class. You’ll catch up while moving your body—and trust me, it feels so much better than sitting around.

Prep Ahead of Time

One of the biggest barriers to working out is simply not being prepared. Eliminate excuses by planning ahead:

- Lay Out Your Clothes: Set your workout gear out the night before so it’s ready to go. This small step makes it so much easier to get moving, especially in the morning.

- Pack Your Gym Bag: If you plan to work out after work, make sure your gym bag is packed and in your car. No excuses to skip the gym because you forgot your sneakers!

- Plan Your Workouts: Know exactly what you’re going to do before you start. Whether it’s following a video, attending a spin class, or using an app, having a plan eliminates decision fatigue.

Make It a Non-Negotiable Habit

When fitness becomes a habit, it feels less like a chore and more like part of your routine. Start small—maybe it’s just committing to 10 minutes of movement every day. Once you build that habit, it becomes second nature, and you’ll find it easier to stick to.

For me, fitness isn’t just something I do—it’s who I am. It’s my “me time,” my stress relief, my way of showing up for myself. Find what makes it meaningful for you, and you’ll be more likely to prioritize it.

Be Realistic and Flexible

Let’s be honest: life happens. Some days, things won’t go as planned, and that’s okay. The key is to adapt. Can’t make it to the gym? Do a quick workout at home. Got stuck in meetings all day? Take a short walk after dinner.

Give yourself grace and remember that consistency is what matters most. One missed workout isn’t going to derail your progress, but letting it spiral into a week or month of inactivity might. Keep showing up, even if it’s not perfect.

Remember Your “Why”

This is a big one. When you’re struggling to find motivation, reconnect with your “why.” Why did you start your fitness journey? What are you hoping to achieve? For me, fitness started as a way to pull myself out of one of the darkest periods of my life. Now, it’s about staying strong, healthy, and present—for myself and my family.

Your “why” might be improving your health, feeling more confident, or having more energy for your kids. Whatever it is, keep it front and center. Write it down, create a vision board, or set reminders on your phone. Let it fuel you on the tough days.

Celebrate the Small Wins

Every little step forward counts. Showed up for a 15-minute workout? Celebrate it. Took the stairs instead of the elevator? High five yourself. These small wins add up and create momentum.

I love rewarding myself with little things—maybe a new pair of leggings, a healthy smoothie, or even just taking a moment to appreciate how far I’ve come. Find what feels good for you and make a habit of celebrating along the way.

You’ve Got This!

I know it’s not always easy to make time for fitness, but trust me, it’s worth it. When you prioritize your health, everything else in your life benefits. You’ll feel stronger, more energized, and better equipped to handle whatever life throws at you.

So, let’s make a pact: no more excuses. Let’s commit to showing up for ourselves, even when it’s hard. Because you deserve to feel your best—not just for a season, but for a lifetime.

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!