How to Find Time to Exercise: Real-World Fitness for Busy Lives
Finding time to exercise is one of the biggest challenges we all face, especially when life’s flat out. But your health matters, so here’s how to find time to exercise and make movement a habit – even when time is in short supply
In our latest 33Fuel customer survey, you gave us some valuable insight: a massive 69.9% of you told us that time constraints are the biggest thing stopping you from exercising as much as you’d like. Coming in second at 29% was lack of motivation. The fact that both ranked so highly – and often overlap – says a lot about modern life.
Time-effective, powerful nutrition
We’re in constant motion, but rarely for ourselves. Between work deadlines, family commitments, endless notifications and trying to stay on top of everything, carving out time to train can feel like a luxury you simply can’t afford. We get it. Life is relentless. But your health, energy and resilience deserve better than being squeezed into the leftover cracks in your calendar.
So in this article, we’re digging into the root of the time problem – and giving you real, workable ways to beat it. Because even when time feels scarce, movement is possible and it’s always worth it.
We Asked – You Answered: Time Is the Biggest Barrier to Exercise
This piece was inspired by you – our community. When nearly 70% of people tell us the same thing, we listen. And when almost a third also say motivation is a struggle, it’s clear this isn’t just about logistics. It’s about mindset, overwhelm and modern life pulling us in 50 directions at once.
Feel like you're constantly chasing the next deadline?
But the good news is: you don’t need endless hours or perfect conditions to move your body and get fitter. With the right strategy, even the busiest lifestyle can include meaningful movement. And by changing how you see “exercise,” you’ll find more time than you thought possible.
Why Finding Time to Exercise Feels So Hard
Let’s be real: modern life isn’t designed around movement. We sit at desks, we drive from place to place, and most of our downtime revolves around screens. On top of that, the way exercise is often portrayed - 90-minute gym sessions, perfect kit, punishing routines - creates this unspoken message: If you can’t do it all, don’t bother at all.
That’s the mindset we need to challenge. Because most people do have time - they just don’t always feel like they do. And when everything feels urgent, movement gets bumped. But what if exercise wasn’t something you had to “fit in”. What if it was simply part of how you lived?
That’s the goal. Not to add more pressure, but to shift the lens. To see movement not as another task, but as something that fuels you. Something that makes every other task easier. Because it does.
Ultimate Daily Greens delivers all this in just one serving - the perfect superfood boost when you're burning the candle
Why It's Worth Carving Out Time To Move
Even small amounts of exercise deliver big returns. And the great thing about short sessions is they’re often easier to start – and once you’ve started, the benefits start rolling in fast.
Studies show that even short bursts of physical activity can:
- Boost focus and productivity
- Improve mood and reduce stress
- Enhance cardiovascular and metabolic health
- Support better sleep and stronger immune function
- Improve mental health and reduce symptoms of anxiety and depression
In other words, movement pays dividends. That 20-minute walk, 15-minute HIIT blast, or five-minute yoga flow isn’t just “something” – it’s a strategic investment in your energy, mindset, and long-term health. At 33Fuel, that’s what our Fuelosophy® is all about: Performance today, Health tomorrow, and a Fitter Future for all.
If time is tight, crank up the intensity - even just 20-minutes will make a huge difference in the long-run
Time-Saving Fitness Tips That Actually Work
You don’t need hours. You need a smarter approach. Below are simple, proven ways to exercise when busy – no fluff, no gimmicks, just real-world solutions.
1. The Power of Short Workouts
If time is tight, intensity is your friend. High-Intensity Interval Training (HIIT) is one of the most efficient ways to build strength and fitness without taking a huge chunk out of your day. Done right, it torches calories, boosts endurance and delivers a proper training effect in just 20 minutes or less.
- Just 10–20 minutes can deliver strength, cardio and calorie burn in one go
- No equipment needed – think squats, push-ups, burpees, lunges and planks
- Add in a warm-up and cooldown and you’re still done in half an hour
HIIT is especially effective because it spikes your heart rate quickly and keeps your metabolism elevated long after your session finishes. But if it’s not your thing, try micro-strength circuits instead. Ten focused minutes of resistance training – even bodyweight only – builds strength and consistency, which is what really drives results over time.
HIIT training is perhaps THE most effective training method for time-crunched go-getters
Tip: schedule these like meetings. Literally put them in your calendar, block the time and treat it as a non-negotiable. You wouldn’t bail on your boss, so don’t bail on your health.
For more on time-crunched training, take a look at our blog all about Exercise Snacking: What, Why & How.
2. Movement on the Move
Movement doesn’t have to be formal to be effective. One of the best mindset shifts you can make is seeing daily life as an opportunity to move more.
- Walk or cycle to the shops instead of driving
- Take phone calls on the move – pace your living room or head outdoors
- Stretch while watching TV or during screen breaks
- Use stairs instead of lifts – make the hard choice the easy default
These habits build momentum and reinforce our favourite principle from the Fuelosophy®: Life is training. From carrying shopping bags to playing with the kids, movement is already part of your day – now it’s just about doing more of it with purpose.
When everyone else is taking the escalator at the subway, feel empowered by hitting the stairs instead
3. Make it a Non-Negotiable Appointment
Let’s face it – if you wait for the “perfect time” to work out, it probably won’t come. But when you treat movement like any other commitment, it shifts from optional to essential.
- Block time like a meeting – and honour it
- Set calendar reminders to protect your exercise time
- Use habit-stacking – tie it to something you already do daily
Whether it’s five minutes after brushing your teeth, a 20-minute window before lunch, or a short walk after work, building it into your routine helps make it stick.
Boosting Motivation When You're Running on Empty
Even with the best of intentions, there will be days when you’re just not feeling it. That’s normal. But motivation is a fickle beast – and the trick is to stop relying on it entirely. Instead, use strategies that help you take action regardless of how motivated you feel.
Committing to exercise with others builds accountability (and is a lot more enjoyable)
1. Remove the Pressure
Perfection kills momentum. If you’re tired or overwhelmed, the last thing your brain needs is pressure to do a “proper” session. So flip the script.
- You don’t need the perfect workout, kit or mood – just start
- “Done is better than perfect” – showing up is the win
On those low-energy days, just aim for two minutes. Tell yourself you can stop after that. Nine times out of ten, you’ll keep going – and even if you don’t, you still win, because you showed up.
2. Tap Into Enjoyment
You’re not training for punishment. Movement should feel good. The more you enjoy it, the more likely you are to keep doing it.
- Choose activities you like – not what you feel you “should” do
- Dance, hike, garden – it all counts
Fitness doesn't have to look a certain way. If you’re moving, you’re winning. And enjoyment leads to consistency – which leads to results.
While you'll need a little longer, a hike is a perfectly acceptable form of exercise - don't let anyone tell you it has to be in a gym / miserable / extremely hard
3. Make Yourself Accountable
If motivation’s missing, accountability can step in. You don’t have to do it alone.
- Commit to a challenge (solo or with friends)
- Use a tracker or reward system – even a sticker chart works
- Post your goal publicly or buddy up with someone
When other people know what you’re aiming for, you’re more likely to follow through – even on the hard days. It’s not about pressure. It’s about support.
The Real Question: Is It Really Time – or Priority?
Here’s the tough love bit. If someone said, “Your long-term health depends on 20 minutes of movement a day,” would you find the time? I'll bet you would.
The thing is, it does: regular movement reduces your risk of heart disease, type 2 diabetes, depression, anxiety and even dementia. It helps you build a stronger, more resilient body. It gives you more energy, clearer thinking, better sleep and longer life.
So why not dedicate just 20-minutes a day to it?
And when you’re already fuelling your body with clean, natural products like 33Fuel’s Chia Energy Gel or Premium Protein, you're making the smart choice for your body. You already care. Now it’s time to reflect that in how you move too.
Our new Protein & Greens are the PERFECT solution when you're time crunched. With 20g plant-based protein and powerful organic supergreens, just one serving covers a lot of bases and take just 8-seconds to drink!
Final Thoughts: Start Small, Stay Consistent
Here’s the truth: you don’t need more time. You need a mindset shift, a little structure, and a willingness to start small. No workout is too short. No movement is wasted. And no one ever regrets showing up for themselves.
- Set a five-minute timer and move
- Go for a walk after lunch
- Choose stairs over lifts, dancing over scrolling
Build the habit. Build the momentum. And remember – you don’t need to do it all today. You just need to do something.
What’s one small way you can move today? Let us know – and let’s build a fitter future together.
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