How to Schedule a Weight Loss Program with A Busy Schedule

How to Schedule a Weight Loss Program with A Busy Schedule


According to the CDC, only 53.3% of Americans get the recommended amount of aerobic physical activity.

The majority of people tend to prioritize the things that matter the most in their lives – their career, their relationships, their children – and yet, for nearly half of the United States population, their own health and wellness is not included.

The very thing that is keeping you alive, maintaining your strength, preventing you from getting sick, and regulating your mood, is neglected by far too many!

Studies have shown that the biggest cause of self-disregard is not having enough time. Or at least, thinking they do not have enough time.

With this article, I hope to convince you that “not having time” is an excuse!

Improving your health and fitness level can have a tremendous impact on your daily cognitive and physical functions, making you better equipped to handle daily tasks.

Following the tips below, anyone - regardless of occupation and responsibilities - will be able to make an astonishing difference in their health and wellness, in as little as 10 minutes per day.

Here's how to schedule a weight loss program with a busy schedule.


Types of Exercise

If you’re not sure where to start when scheduling a fitness routine, there are two types of exercise you should understand to help you create an effective plan.

  • Cardio exercises (jump rope, elliptical, cycling, walking, jogging) are all forms of aerobic exercise. This means your body is utilizing oxygen to burn calories. If you burn more calories than you intake through food, you will lose weight.
  • Strength exercises (body weight, machines, dumbbells, resistance bands) rip muscle tissue so it can rebuild stronger. Building lean muscle is essential to tone your body. Strength training is anaerobic, and burns calories via the muscles being exerted.

Incorporate both types of exercise into your routine to maximize your results and leave nothing on the table.

This might seem like a lot to be able to manage, but it is actually very simple to execute as long as you understand the purpose behind each exercise you perform.


10-Minute Cardio Exercises

Training your cardiovascular system is crucial to promote better blood flow, lower blood pressure, and normalize weight. The more intensity you use in cardio exercises, the higher your heart rate will be and more calories you will burn.

The goal of cardiovascular exercise is two-fold:

  1. Have a stronger heart that is better able to pump blood throughout your body, including your brain.
  2. Burn calories so you can lose fat around your entire body.

Not utilizing your cardiovascular system enough can lead to health complications such as heart disease, high blood pressure, and fat buildup.

That’s why whether if you are underweight or overweight, cardio is a necessity.

Here are some cardio exercises in order of low to high intensity, as well as the calories burned for every 10 minutes performed.

  • Elliptical – 70 kcal
  • Brisk walking – 75 kcal
  • Cycling – 100 kcal
  • Jogging – 120 kcal
  • Interval sprinting (HIIT) – 160 kcal

Note: These calculations are based on a 200lb person performing these exercises at a moderate intensity. There are multiple factors that determine how much you will burn, such as body weight and speed.

I recommend performing a cardio exercise 5 days per week. Even with the lowest intensity exercise, the elliptical, you will burn about 350 calories per week!


Quick and Efficient Strength Training Exercises

Many people looking to lose weight shy away from strength training because they solely want to focus on burning calories.

The problem is that only focusing on the number on the scale will result in a thinner, yet un-toned body.

Performing strength training will lead to more muscle definition and an increase in strength, letting you handle daily physical tasks with more ease.

Here’s how to incorporate weight/resistance strength training to your regime.

If you only have 10 minutes and no equipment, grab a stopwatch, and perform each of the following exercises for exactly 1 minute.

  • Squats
  • Push-ups
  • Mountain climbers
  • Rest 1 minute
  • Lunges
  • Push-ups
  • Hip-raises
  • Rest 1 minute
  • Side squats
  • Single-leg toe touches
  • Leg raises

If you have more than 10 minutes, repeat the above full-body workout for multiple cycles, resting for 2 minutes in between cycles.

Alternatively, if you have access to dumbbells or weight machines, you can perform the following exercises for maximum intensity. Perform each exercise for 8 repetitions per set, for 3 sets total, resting 1 minute between sets.

  • Shoulder press
  • Bicep curls
  • Triceps extension
  • Squats
  • Chest flies

The workout above will target all the primary muscle groups in around 20 minutes.

Research shows strength training gives the best results if done at least 3 times per week, with a day in between each strength training- session to give your muscles time to rest.


Putting Everything Together

It’s great to know the exercises you can perform in little time, but what does a regular workout schedule look like?

As previously mentioned, you should be performing cardio exercises at least 5 days per week, and strength exercises at least 3 days per week. If your schedule doesn’t allow for it (for example if you only have 10 minutes each day), prioritize cardio workouts over strength.

Here is a chart demonstrating an effective weekly schedule using either 10, 30, or 60 minutes of your time.

Time Available

Day 1

Day 2

Day 3

Day 4

Day 5

10 Minutes

10m cardio

10m cardio

10m strength

10m cardio

10m cardio

30 Minutes

10m cardio +

20m strength

30m cardio

10m cardio +

20m strength

30m cardio

30m cardio +

20m strength

60 Minutes

30m cardio

+ 30m strength

60m cardio

30m cardio

+ 30m strength

60m cardio

30m cardio

+ 30m strength


Note that you can mix workouts if you have varying amounts of time each day.

For example, you could perform:

  • Day 1: 10m cardio
  • Day 2: 30m cardio
  • Day 3: 10m cardio + 20m strength
  • Day 4: 10m cardio
  • Day 5: 30m cardio + 30m strength

The most important concept to keep in mind is this: your health can take very little time out of your schedule to maintain, yet it has the biggest impact to your daily cognitive and physical functions. Set aside at least 10 minutes each day for your own wellness, and your work performance will improve significantly.



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