How to balance your fitness goals with a busy schedule

by Bronte Holding

Between deadlines, classes, meetings, and trying to have a social life, it can feel impossible to squeeze in a workout. But here’s the thing - you don’t need endless hours at the gym to stay consistent. With a little strategy, some flexibility and the right mindset, you can keep your fitness goals on track without sacrificing your grades, career, or sanity.

Here’s how to make it happen.

1. Redefine what “counts” as a workout

A lot of people get stuck thinking fitness = a one-hour gym session. In reality, any intentional movement matters.

  • A 20-minute walk between lectures? Counts.

  • A quick bodyweight circuit in your living room? Counts.

  • Dancing while you clean your apartment? Counts (duh). 

When time is tight, focus on moving your body in any way you can. It all adds up.

 

 

2. Use the power of planning

If your week is already jam-packed, workouts won’t magically appear in your schedule. You have to book them in.

  • Treat them like non-negotiable meetings.

  • Use your phone calendar to block time in advance.

  • Be realistic - don’t schedule 6 a.m. gym sessions if you know you’re not a morning person.

Even just two to three well-planned workouts per week can make a big difference.

 

3. Prioritise quality over quantity

When you’re busy, efficiency is everything.

  • Choose full-body workouts that target multiple muscle groups.

  • Use supersets or circuits to keep your heart rate up and get more done in less time.

  • Focus on progressive overload so you’re still making gains without needing endless hours.

A 30-minute focused session beats a distracted, drawn-out workout every time.

 

4. Stack Habits

If motivation is low, link your workout to something you’re already doing. For example:

  • Listen to your favourite podcast only while walking.

  • Put on your workout clothes as soon as you wake up.

  • Head straight to the gym after work before you get home and crash.

This reduces decision fatigue and makes fitness part of your existing routine.

 

5. Make It Social

If your schedule is crammed, combining fitness + social time can be a win-win.

  • Go for a walk or gym session with a friend.

  • Join a group class for accountability.

  • Study dates? Swap one for a “walk and talk” catch-up.

You’ll get your movement in and maintain your social life -  double win.

 

6. Focus on the non-negotiables

Some weeks will be busier than others. Instead of aiming for perfection, aim for minimums that keep your health ticking over:

  • 7,000–8,000 steps per day

  • 2–3 strength workouts per week

  • Staying hydrated

  • Eating balanced meals

When life gets hectic, these basics keep you from sliding backwards.

 

7. Be kind to yourself

It’s normal for your fitness routine to ebb and flow with your workload. Missing a workout isn’t the end of the world -  consistency over months and years matters far more than one “off” week.

Instead of guilt-tripping yourself, ask: What’s the next best thing I can do for my health right now? Then go do that.

 

Remember…
Balancing fitness with work or study isn’t about doing it all - it’s about doing what you can, consistently, in a way that works for your lifestyle. When you take the pressure off perfection and focus on small, intentional actions, you’ll find it’s much easier to stay active year-round.

Love TWS coach Bronte x 

 

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