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Fit workouts into a 10-hour workday—that’s easier said than done when your schedule is packed, your inbox is full, and the day seems to fly by. But here’s the good news: You don’t need two hours or an elaborate plan to stay fit. You just need strategy, efficiency, and consistency.
At No Excuses CrossFit in Suwanee, GA, we help busy adults—many of whom work 50+ hours a week—find time to train, recharge, and feel better than ever. If your days are long and your time is short, here’s how to make fitness fit.
🕒 Why It’s Hard to Fit Workouts Into a 10-Hour Workday
Between commutes, meetings, and family responsibilities, it’s no wonder exercise falls to the bottom of the list. Studies show that lack of time is the number one reason adults skip workouts (CDC).
But skipping exercise has its costs: fatigue, stress, weight gain, and lower productivity. Ironically, consistent workouts can help you feel more energized and focused—the exact things that make long days easier.
💪 Step 1: Schedule Workouts Like Meetings
You wouldn’t miss a client call or a team meeting, right? Treat your workouts the same way.
- Book them on your calendar. Set recurring blocks so everyone knows that time is yours.
- Communicate your commitment. Tell coworkers or your spouse your training times so they can support your routine.
- Use early mornings. People who work out before work are 45% more consistent, according to research from the Journal of Physiology.
At No Excuses CrossFit, we have 5:30 a.m. and 6:30 a.m. classes for exactly this reason—get your workout done before the day takes over.
🧠 Step 2: Optimize for Efficiency
You don’t need a long workout—just an effective one. High-intensity interval training (HIIT) or CrossFit-style workouts deliver strength, cardio, and conditioning in 45 minutes or less.
Example schedule:
- Monday: CrossFit class
- Wednesday: 20-minute walk or jog at lunch
- Friday: CrossFit class or at-home dumbbell workout
- Saturday: Family hike or HYROX session
That’s just three structured workouts and some active recovery, yet it’s enough to build strength, burn fat, and improve endurance.
🚶♀️ Step 3: Move During the Workday
You can sneak in movement without “working out.” Try these:
- Walk during calls. A 10-minute walk every two hours adds up to 30+ minutes of daily activity.
- Stretch or use bands between Zoom meetings.
- Take the stairs or park farther from the office.
The goal is to reduce sedentary time. Research from the Mayo Clinic shows even short activity breaks offset the risks of long hours of sitting.
🍽 Step 4: Fuel and Recover Properly
Long workdays mean you’re juggling stress and energy demands.
- Eat balanced meals with protein, complex carbs, and healthy fats.
- Stay hydrated—dehydration reduces focus and workout performance.
- Prioritize sleep—no workout can fix chronic fatigue.
If nutrition feels like another full-time job, check out our post on Meal Prep for Busy People: The 3-2-1 Strategy.
🔥 Step 5: Make It Fun and Accountable
The secret to sticking with fitness during busy seasons? Enjoyment and accountability. Group workouts like CrossFit or HYROX classes add both. You’ll push harder, stay consistent, and feed off the community energy.
Many of our members say the gym is their best hour of the day—a reset button that fuels the other 23.
🧩 Recap: How to Fit Workouts Into a 10-Hour Workday
- Schedule workouts like appointments.
- Keep sessions short and focused.
- Add micro-movements during the day.
- Fuel your body smartly.
- Make it fun and social.
If you’re ready to make fitness work for your schedule, we can help. Join No Excuses CrossFit in Suwanee and see how 3 hours a week can transform your energy, confidence, and health.
👉 Book your free consultation today!
