This week we spoke to Chris & Trace who run Chiltern Cross Fit about 5 easy ways to fit in a workout:

chris1. Exercise first thing in the morning:

Whenever you’re trying to establish a new habit, it’s a good idea to make it a priority in your day. Exercising in the morning is a great way to start the day. Not only does it give you energy, but it gets the task out of the way. Morning exercise is often a more effective wake-up than coffee! Set your alarm 20 minutes earlier, and spend those 20 minutes exercising.

How about going for a quick jog or doing a routine from an exercise DVD before the kids get up? We run a 45 minute all weather outdoor bootcamp every Tuesday morning at 6.30am in Hervines Park (Amersham). Also if you have children at home, there are local gyms such as David Lloyd which have a crèche facility (link).

2.Exercise straight after work or when the kids have gone to bed:

How often do you head home from work or put the kids to bed, fully intending to go out to the gym, only to find yourself still slumped on the sofa at 7PM? Why not exercise with friends, accountability is a great motivator. If you don’t show up, you’ll be letting someone else down.

Group classes are a great way to get fit. Working out in a group provides support, accountability, and structure. You’re more likely to complete a well-rounded exercise routine and get a potentially tougher workout. There are lots of different exercise classes locally from Zumba to Boxing and Bootcamps. (link)

3. Exercise with your kids:

Some of us, of course, have hectic days because we’re looking after kids as well as working (or taking care of children full time). There are loads of great ways to get active alongside your kids, and they’ll get the health benefits too.
• Go for a walk – whether it be at the park or walk to school or nursery; walking is a great easy way to fit in exercise.
• Obstacle course – set up an obstacle course in the living room or outside (if the weather is nice). Make things to climb over, around and through. Don’t just watch your kids go though the course, do it yourself. Make it fun and interesting and you may forget you are exercising.
• Dance – this may be the easiest way to exercise with children. Put on your favourite songs, turn up the volume and dance.
• Get on your bike – if you have a bike put it to good use. Your kids will love going for rides with you.

tracey4. Use your lunch hour:

If you’re a stay at home parent exercise while your children nap. Complete an exercise DVD, such as Pilates, yoga, kickboxing or aerobics. If you’ve got an exercise bike or treadmill gathering dust in the attic, drag it down and put it somewhere easily accessible.

If you work, lunchtime is a great opportunity to get away from your desk, stretch your legs, and refresh your body and mind. If you’re in the habit of working through lunch, look for an exercise class near your workplace that runs around lunchtime (lots of gyms offer classes in the 12-1pm slot). If you’ve got a reason to leave your desk, it’ll make it easier to take a proper break.

If you enjoy the social side of lunch, why not go for a walk with a few colleagues? I had a summer job as a student where most of the staff were in the habit of taking a half hour walk during their lunch hour, and it was one of the happiest, healthiest places I’ve ever worked!

5. Make your commute active:

This isn’t possible for everyone, but most of us can manage to get some exercise in during our commute to and from work or to and from school If you don’t have far to go, can you walk, cycle or scoot and leave the car at home?

If you’ve got a long commute by train or bus, how about walking to the stop a little further from your house?

The big advantage of an active commute is that it fits seamlessly into your day without using up extra time. Cycling is often faster than driving during rush hour traffic, and walking can be too, if you don’t have far to go.