New year, new fitness resolution. Whether you’re dreaming of gaining some serious muscle mass this year or have decided 2017 is the year you’re finally going to shed those extra kilos, fitting fitness into your busy schedule can be a challenge. The truth is, the workplace is demanding. So you may find yourself with ample time but no energy, or you may have all the energy in the world but be so time-poor you just can’t keep that date you made with the weights room.

In this article, you’ll find our tips to balance your work with your health, and some suggestions on how you can keep the resolution and turn 2017 into your best year yet.

Turn your commute into a workout

There is no better way to start the day than with exercise, and swapping your car, bus or train ride for a run or cycle is a great way to fit a workout in.

Pack a backpack with your office attire and hit the ground running (or pedalling). You might be surprised – you could even shave minutes off your morning commute by avoiding traffic.

Negotiate an hour-long lunch break

If your lunch is generally spent scoffing down sandwiches at your desk, it’s time to make the most of your break. If you’re not allowed a full hour for your lunch, get negotiating with your boss. Even if this means coming in a bit earlier or leaving a bit later, it will be worth it. This is especially true if you always have the best intentions to work out after you finish up for the day, only to find you’re too tired to motivate yourself for some gym time. Getting it done at lunch gets it out of the way, leaving you to spend your time after work unwinding and preparing for the days ahead.

If you can manage a full hour, that will give you plenty of time for a 40-minute weights or HIIT session and a quick shower. Just be sure to have your lunch lined up and ready to go when you get back to the office.

Use your time wisely

Get the most out of your workout by using your time efficiently. Some workouts require more preparation than others, so be sure to choose one that you can do anywhere, at any time. Interval training, bodyweight resistance training and running are all great options that require nothing but your body.

If you’re short on time, setting up for your workout can waste precious minutes. Use your time wisely by sticking to exercises that you can jump right into.

Make sure you plan your actual workout in advance – if you leave it until you’re looking at the weight rack, then you’re already wasting precious minutes. Have a plan of attack ready to go, so that from the second you have your shoes on, you can be making the most of your time.

Do what you can, when you can

If every minute of your day is booked up, think outside the box for opportunities to exercise. Brushing your teeth gives you a chance to do a couple of minutes of lunges. Washing your hair gives you a chance to sneak in some squats.

Every bit counts and a little is better than nothing. If you take every opportunity throughout the day to do some kind of exercise, it can all add up to make a real difference.

Set your alarm early

Exercise improves the quality of your sleep. You’ll find that when you finally get to bed, you’ll fall asleep a lot faster. And you’ll wake up with more energy, ready to tackle the day ahead.

This will allow you to set your alarm early and do a workout before you head to the office. Even just 20 minutes will make a huge difference and have you filled with mood-boosting endorphins before you get to your desk.

Is fitness one of your resolutions to unleash your potential in 2017? Even if it isn’t you can still apply these principles to other hobbies or interests. Making time for things you love can help you achieve a healthier, happier life – and it can also inspire you in the workplace!

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