How to Exercise When You Have No Space or Time to Exercise

Chris Freytag by Chris Freytag | December 23rd, 2008 | 6 Comments
topic: Fitness, Weight Loss

Time To Work OutI know we are all carefully choreographing our schedules at this time of year and the holiday hoop-la and social events can put our fitness routines in a parking spot.  SO – I’ll remind you that exercise does not require a whole lot of space or a big chunk of time!

I was teaching my class this morning as I do every Wednesday.  It is a total body conditioning class in which we used a step platform, hand weights and a resistance band.  The room is always packed, around 70 people, and each participant literally gets about a 3’ x3’ area to move in.  I had a gal after class today come up to me and say,  “I can’t believe in this crowded room where we could barely move too far right or left that we got such a great workout.“  She’s correct…I often remind the class that we are burning like 600 calories without moving out of our little space.

Using the platform, we stepped up and down and did lots of creative athletic drills. We used the hand weights and resistance bands to do strength moves.  We kept our heart rate up as we moved to the beat of the fun music.  I burned as many calories as I do when I run 4-5 miles!

It motivated me to blog about exercise anywhere, anytime. You don’t need a lot of space to burn a lot of calories — you need creativity!   It doesn’t matter if you have a huge workout room or a small corner in your apartment – you can do it.  If creativity isn’t your long suit, then try one of Gaiam’s many workout DVD’s.  No large space required.  Just the will to work hard and burn up the calories.  Most Fitness DVD’s are based on short, effective segments where you can do one 15 min workout in the morning and one at night.  Which leads me to the “anytime” thing… the calories burned with Matt Lauer at 6 am are the same calories you burn with Jay Leno at 11 pm.  It doesn’t matter what time of day you chose to move!

No more excuses…it doesn’t take a lot of time or space.  Think outside the box….or I mean stay inside the box. Just kidding, sort of.


  1. Chris is so right… I can’t tell you how many clients complain about how hard it is to maintain their fitness levels this time of year… and it might seem daunting at first, but you really can get a great workout with limited space with a little creativity!
    What I also believe is fun and special about working out during this time of year (at least if you live where the weather is cold in chilly… in Hawaii you probably don’t run into this problem as often ;)) is that it’s a great time to tryout new things and to really think outside the box in terms of exercise.
    For example…
    If your normally a runner, but you’re snowed in for a couple of weeks, what a great time to tryout a new yoga workout like Ashtanga or even jumping rope in the garage? How about a step aerobics DVD?
    Or if your finding it hard to making time for your workouts or to get to the gym this time of year (due to the Holiday festivities in all), let this be a good time for you to try quick yet powerful workouts at the gym or home! If you normally ride your stationary bike for 45 minutes but know you only have 20 minutes tops, try picking up the pace and increasing the resistance for a whole 20 minutes! In addition you can add more walking into your day with shopping, and make up excuses to grab the kids to go out and play in the snow! Try out circuit training with free weights at home… or that new pilates DVD you’ve been curious about.

    The possibilities are endless when you put your mind to it. ; )

    Just remember every bit of effort counts!

    Joy Jackson | December 23rd, 2008 | Comment Permalink
  2. There are many options to exercising when you have no time or space. A lot of them don’t involve spending any money either.

    1. Walk everywhere. Walk to work, to the grocery store, to the bank, even to the local bar or dance club at night. Drop the kids off to school by walking them there. No matter what your life style is, if you’re married or single, you can always walk to wherever you need to go instead of driving there.

    2. Walk the dog. REALLY walk the dog.

    3. If you have no time for walking, run…

    4. Wash the car, clean the garden, scrub the floors or the windows.

    5. Lift your own heavy shopping bags.

    6. Go dancing.

    marjann | December 24th, 2008 | Comment Permalink
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