How to Make the Most of Your Workout When Crunched for Time

Completing half a planned workout is better than nothing. If you know you will be limited and miss out on your regular training session, you have some options, depending on your current fitness levels, goals and schedule that day.

Here is an excellent question about what events to prioritize to complete an entire workout session when limited in time:

"Stew, If I am crunched for time and have a warmup PT, lift followed by a run and swim on my plate for the day, what do you do? Run/swim before lifting or vice versa? Chances are I will have to do about 50% of the planned workout." Thanks, Matthew

Matthew, I have several answers for you, and the best answer will depend on the time you have and how it matches with pool times, gym hours, and other things out of your control. Here are your options:

1. Break a Workout Session into a Two-a-Day

If you have to shorten your regular workout in the morning, for instance, see whether you can find another 30 minutes to finish it later. I often do the dry land training (calisthenics, lift, run) in one session, then swim at lunch because of my work or pool schedule. Or if the pool is not available at that time, replace any swim workout with another non-impact cardio activity later in the day, even if it is just a walk after dinner.

2. Work on Your Weakness

If you cannot break up the workout and need to get something done that will only account for 50% of the scheduled workout, always start with your weakness. If you are strong and not good at cardio events/endurance training, run and/or swim and skip the lift. If you are great at running and swimming, skip cardio training and work on your strength/muscle stamina.

We all have some form of weakness when it comes to exercise; it is usually what we do not like to do. Doing it anyway and getting better at it is always my go-to answer.

3. Mix and Match

If you have a weight-room workout mixed with calisthenics in one session followed by cardio, consider mixing all the events and getting them done simultaneously. For instance, you can do five minutes of cardio and five minutes of the weight/calisthenics workout and get most of the elements of fitness worked for the day.

Another option is to swim and mix in the calisthenics on the pool deck every 100 meters or so. Whether it is an upper-body or leg day, you can do push-ups, planks, core exercises, squats and lunges on the pool deck for two-minute sets for every 100 meters of swimming. We also added a pull-up bar on our pool deck to mix those exercises, too.

4. Try Something Different

If this is just a blip on your schedule, consider bumping the entire workout and doing something quick and easy like a Mobility Day, where you bike or do easy cardio for five minutes, followed by five minutes of stretching, foam rolling or massage tooling. Consider this a placeholder workout that lets you keep the habit of training, add in a recovery day on a potentially stressful day and allow you to get the workout done in full tomorrow.

The final option is to make your rest day or recovery days a floating option during the week. If you usually have a rest day on Sunday, consider making this a flexible day that you can place into the week when needed, then bump the entire week to the right and finish the week on Sunday.

More times than not, our best-made plans will conflict with a busy workweek and family time; having a series of options available that allows you to get something done is always a good plan and mindset. Remember: It does not need to be perfect; finding ways to keep moving is the answer.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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