Getting Started with an Exercise Program: Tips and Advice for Busy People

by Nicole Abigail
Getting Started with an Exercise Program: Tips and Advice for Busy People

Are you a busy person looking to start an exercise program? It can be overwhelming, especially if it has been a while since you’ve engaged in a regular fitness program. Fortunately, there are a few tips and tricks that can make the process go more smoothly. Here is a look at a few of the most important tips:

Set Reasonable Goals

When you’re just starting out with an exercise program, it is important to set goals that are realistic and achievable. Going overboard can cause you to become discouraged, so start with reasonable goals. Consider working with a trainer if needed to determine an appropriate exercise program for your current fitness level.

Prioritize Exercise

When you’re pressed for time, the last thing you may want to make room for is exercise. However, it is important to make it a priority. You can make it easier by scheduling in your workouts, like you would any other important appointment. You may also want to start small and increase the amount of exercise you do as you get used to a regular routine.

Find an Activity You Enjoy

When you enjoy the activity you are doing, it will be that much easier to make it a regular part of your life. Look for activities that you can enjoy doing either with friends or by yourself. Some of the most popular activities include running, biking, swimming, and even dancing.

Keep Track of Your Progress

Tracking your progress is a great way to stay motivated and see how far you’ve come. You can use a fitness app, a tracking sheet, or even just a calendar to track your activity. Seeing your progress over time can help you stay motivated and can give you the boost you need when you feel like giving up.

Take Time to Recover

Rest and recovery is an important element of any exercise program. In order to get the most out of your workouts, it is important to take time to recover. That may include taking rest days, stretching, and getting enough sleep.

Be Patient With Yourself

The best way to stick with a program is to be patient with yourself. Results don’t happen overnight and it can take time before you start to see results. Have faith in the process and before you know it, you’ll be well on your way to achieving your fitness goals.


Getting started with an exercise program can be a daunting task, especially if you’re short on time. Fortunately, by setting realistic goals, prioritizing exercise, finding an activity you enjoy, and being patient with yourself, you can start seeing the results you’re looking for. With a bit of dedication and hard work, you can make exercise a regular and rewarding part of your life.

What exercises should I do if I’m short on time to fit an exercise program into my daily routine?

1. High-intensity interval training (HIIT): HIIT is a great option for short-term exercise. Studies show that HIIT can be completed in as little as 10 minutes, yet still provide significant fitness benefits.

2. Bodyweight exercises: These are some of the most effective exercises for burning fat and building muscle and can be done in as little as 1-2 minutes. Push-ups, jumping jacks, mountain climbers, and burpees are all great options.

3. Resistance band workouts: Resistance bands are great for targeting specific muscle groups and can be done in a few minutes. Try doing hip bridges, lat pull-downs, and bicep curls using resistance bands to get the most out of your workout.

4. Yoga: This low-impact form of exercise is perfect for busy people who don’t have time for a full workout. A few minutes of yoga can help to improve strength, balance and flexibility.

5. Walking: Taking a brisk walk for a few minutes can be an effective way to get your heart rate up and burn calories. Walking is also a great way to get a bit of fresh air and enjoy some peaceful time outdoors.

What are some quick exercises I can do in 10 minutes or less?

1. High Knees: Start standing and quickly raise your knees up to hip level, alternating legs. Aim for a very fast pace and keep your core engaged.

2. Squat Jumps: Start in a squat position with feet shoulder width apart, arms raised in front of you. Quickly jump up and try to get your feet off the ground as high as you can before landing back in your squat.

3. Burpees: Start standing, then squat down, place your hands on the ground, kick both feet back into a high plank position. Quickly jump back into your squat position, then jump up as high as you can.

4. Jumping Jacks: Start standing with feet together, arms at your sides. Jump up while spreading your feet and arms out wide. Quickly bring your feet together and arms back down.

5. Mountain Climbers: Start in a high plank position with your hands directly under your shoulders. Quickly bring one knee up towards your chest, alternating legs. Make sure to keep your core engaged.

6. Butt Kicks: Start standing with feet shoulder-width apart. Quickly kick both feet back with your toes pointed towards your backside, alternating legs as you go.

7. Lunges: Start standing with feet shoulder-width apart. Take a large step forward with one foot, then bend both knees until your back knee almost touches the ground. Push back up quickly and switch legs.

8. Jump Rope: Start with feet together, holding a jump rope in both hands. Quickly jump rope while keeping your feet slightly above the ground.

9. Plank: Start in a high plank position, with hands directly under your shoulders and feet a little more than hip-width apart. Keep your core engaged and stay in this position for the allotted time.

10. Push-Ups: Start in a high plank position with your hands and feet slightly wider than hip-width apart. Lower your entire body towards the ground in a slow and controlled fashion. Push back up quickly.

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