Finding time for physical activity amidst a hectic schedule can seem impossible. To shed light on this challenge, insights have been gathered from busy professionals and fitness enthusiasts, bringing valuable first-hand perspectives to the table. Here are ten actionable to help you prioritize physical activity efficiently.

  • Quick Morning Bodyweight Exercises
  • 15-Minute Full-Body Circuit
  • 10-Minute Power Walks
  • Incorporate Short Micro-Sessions
  • Morning Yoga Routine
  • 5-Minute Stretch Routine
  • Micro Workouts Between Meetings
  • Incorporate NEAT Movements
  • Robin Sharma’s 20-20-20 Formula
  • Take the Stairs and Play Sports

Quick Morning Bodyweight Exercises

My days can get pretty packed with moving jobs and handling logistics, but staying active is non-negotiable for me. On hectic days, I keep it simple by doing quick bodyweight exercises in the morning before heading out. Ten push-ups, ten squats, and a quick plank can only take five minutes, but it wakes me up and keeps me moving.

One trick I swear by is turning work into a workout. Lifting furniture or carrying boxes can easily double as strength training if done with proper form. My staff, Dave, who helps with moves, jokes that we do “van gym” sessions during jobs. It keeps the work fun and makes staying active part of the routine without needing extra time.

Laurie WilliamsLaurie Williams
Founder, Man And Van Greenwich

15-Minute Full-Body Circuit

Prioritizing physical activity on busy days can be challenging, but it’s essential for maintaining focus and energy. On hectic days, I stick to a quick, effective workout that I can do anywhere—a 15-minute full-body circuit. This workout requires no equipment, making fitting in, even between meetings, convenient.

Here’s my go-to circuit: I start with 1 minute of jumping jacks to increase the heart rate. Then, I do 1 minute of each bodyweight squat, push-up, and lunge. I repeat this three times with minimal rest between exercises to keep my energy up and my workout efficient. This routine covers the major muscle groups and gets my blood flowing, boosting my alertness and focus for the day ahead.

This simple circuit takes only 15 minutes, but it’s enough to refresh both body and mind. On days when time is tight, this workout gives me the physical boost I need without requiring a lot of space or planning.

Consistency with small workouts like this helps me stay active, energized, and ready to handle a busy schedule.

Fawad langahFawad langah
Director General, Best Diplomats

10-Minute Power Walks

Between showing houses and client meetings, I’ve learned that 10-minute power walks between appointments are my secret weapon for staying active. I park my car a few blocks away from property showings and use that time to get my steps in, plus it gives me a chance to check out the neighborhood for my clients. Sometimes I’ll even invite clients to walk with me to nearby properties instead of driving, which doubles as exercise and relationship building.

Judy MichaelisJudy Michaelis
Real Estate Broker, Judy Michaelis

Incorporate Short Micro-Sessions

As a doctor with a busy schedule, I prioritize physical activity by incorporating short “micro-sessions” throughout the day. Rather than carving out a single large block of time, I use five-minute intervals to stay active and maintain my energy.

I begin the day with a quick stretch or a few squats to wake up my muscles. Mid-morning, I might take a brief break to do core exercises like planks or crunches, and during lunch, I walk briskly or pace while on a call. In the afternoon, I add another short burst—such as jumping jacks or lunges—to stay refreshed.

This approach helps me maintain my fitness without needing a full gym session, and it enhances both my focus and stamina during long shifts. Integrating movement in small, intentional ways ensures that I keep up with my health and energy, even on the busiest days in practice.

Dr. Priya Arcot-JoshiDr. Priya Arcot-Joshi
Doctor, Modern Family Medicine

Morning Yoga Routine

I discovered that morning yoga is my lifesaver when my schedule gets crazy at Mission Prep Healthcare. I roll out my mat at 6 AM for just 20 minutes of gentle stretching and breathing exercises, which helps me feel centered before diving into a day full of therapy sessions and administrative work. I especially love the child’s pose and cat-cow sequence—they wake up my body and mind without being too intense, and I’ve noticed I handle stress much better on days when I stick to this routine.

Aja ChavezAja Chavez
Executive Director, Mission Prep Healthcare

5-Minute Stretch Routine

When my schedule gets crazy, I focus on squeezing in movement wherever I can. And yes, on hectic days, doing a full-body workout can feel overwhelming. But what works for me on those days is something super simple, like a 5-minute stretch routine. I’ll sit at my desk or wherever I can find a moment, roll my shoulders, stretch my neck from side to side, and do a quick seated twist to loosen up my back. It’s nothing fancy, but it helps me feel refreshed and ready to keep going.

I once had a day so packed I barely had time to breathe, let alone work out. But during a quick coffee break, I did a few seated stretches, and honestly, it made all the difference. I felt calmer, less tense, and more focused. Sometimes, it’s not about burning calories but just moving a little to reset your mind and body. It’s amazing how small things like this can keep you going.

Muhammad MustafaMuhammad Mustafa
Community Lead, SQUATWOLF

Micro Workouts Between Meetings

On hectic days, I rely on micro workouts—five minutes of pushups, squats, and stretches in between meetings. It’s short enough to fit anywhere and gets the blood flowing, clearing my head for the next task. Those little bursts add up and make a big difference by the evening.

My go-to is a quick circuit of 10 squats, 10 pushups, and 10 lunges repeated for 5 minutes. It’s simple, requires no equipment, and works multiple muscle groups while getting your heart rate up. Plus, you can squeeze it in between meetings or even while waiting for your coffee to brew.

Alari AhoAlari Aho
CEO and Founder, Toggl Inc

Incorporate NEAT Movements

As a physical therapist, I emphasize the importance of incorporating movement into your daily routine, even in small bursts. This concept is known as Non-Exercise Activity Thermogenesis (NEAT), which refers to the energy we expend for everything we do that’s not sleeping, eating, or structured exercise.

These small, frequent movements can significantly impact your overall health and well-being. Here’s a simple example:

After each bathroom break, complete 10 quick squats. This small, consistent effort can add up to 50-70 squats per day, boosting your metabolism and strengthening your lower body.

By implementing NEAT into your daily life, you can enhance your energy levels, improve your mood, and reduce your risk of chronic diseases without using extra brain power to shuffle around your schedule. Plus, it’s a little more fun than going to the gym!

Cassie ParkerCassie Parker
CEO, Resilient Wellness and Physical Therapy

Robin Sharma’s 20-20-20 Formula

When I have a hectic day but still want to prioritize physical activity, I draw inspiration from Robin Sharma’s 5AM Club and the 20-20-20 formula. This approach is structured yet flexible enough to fit into a packed schedule. The key is breaking the hour into three 20-minute blocks, focusing on movement, reflection, and growth. I especially prioritize the first 20 minutes of intense physical activity, as it gives a quick, effective boost to both my energy and focus.

Here’s how I do it:

  • Set aside the first 20 minutes for movement: I’ll do a quick high-intensity interval training (HIIT) routine. This could include exercises like jumping jacks, mountain climbers, and burpees, alternating between 40 seconds of exercise and 20 seconds of rest. This HIIT routine is easy to squeeze in and gets my heart rate up, waking me up and preparing me for the day ahead.
  • Reflection and growth: Even if my day is packed, I try to use the remaining time to reflect or read. It could mean journaling for 5-10 minutes, jotting down goals or intentions for the day, or reading a few pages of an inspiring book. These steps help me stay grounded and maintain mental clarity.

Using Sharma’s 20-20-20 framework, even if I can’t dedicate a full hour, I ensure that at least the first 20 minutes of intense physical activity fit into my day, setting a positive tone for everything that follows. This way, even on the busiest days, I manage to prioritize my well-being.

Cheri AllenCheri Allen
Master Mindset Coach, @CHOICE COACHING | CONSULTING LLC

Take the Stairs and Play Sports

One tip is to take the stairs (5-8 floors would be ideal). When you climb the stairs, try using the tip of your foot to push your leg up. This way, you’ll also work your flexors. Walking meetings are also a great way to move your body.

Physical activities that are very enjoyable are easier to prioritize with a hectic schedule. I observed that playing sports with someone else is easy to prioritize: tennis with a business partner or basketball with friends, in my case.

Andrei BlajAndrei Blaj
Co-Founder, Medicai