Life seems to be moving faster than ever before. With the constant hustle of chasing kids, battling traffic, attending meetings, and keeping up with emails, many feel like they simply don’t have time to exercise. But there’s more to it than just being busy.
Life seems to be moving faster than ever before. With the constant hustle of chasing kids, battling traffic, attending meetings, and keeping up with emails, many feel like they simply don’t have time to exercise. But there’s more to it than just being busy.
We are always on the go, but the urge to check emails every 20 minutes often leads to a quick social media scan, followed by a struggle to figure out how to make the most of the time before the next meeting. This cycle of mismanaged time disrupts actual productivity, leaving us with short 20-minute blocks that are too brief for any significant focus-driven tasks. The only option seems to be filling these gaps with more emails and social media or whatever distracts us on our smartphones.
Making the Most of Unused Time
What if we could utilize those small time slots throughout the day to incorporate the most crucial habit that can enhance all our other efforts—getting in a good workout. Studies show that the average person spends about 116 minutes per day on social media. It’s incredible how these little chunks of time can add up.
You can actually have an effective workout in just 20 minutes. Most people spend an hour at the gym, but the actual time spent working out is probably only around 20 minutes. So, why not break up your exercise routine into smaller chunks?
Who says you have to do all your exercises in one go and in one place? Everyone can find four, seven-minute slots in their day. That’s 28 minutes of focused work that can easily fit into your day without getting lost in mindless scrolling.
Finding Time for Fitness
Introducing the Four-Alarm Workout. This plan includes daily workouts, each consisting of four, seven-minute blocks of exercise. Each block starts with a low-impact mini-circuit to ease your body into the main workout.
First, identify your time slots. I recommend starting your day with the first seven-minute block. It’s a simple and consistent routine that sets the tone for your day. If you think you “don’t have time in the morning,” try setting your alarm just ten minutes earlier. This extra time allows you to wake up fully and even do some quick mobility exercises before your first workout block.
You can also dedicate seven minutes at the end of your workday. Either leave work a bit earlier or tack on an extra seven minutes at the end of your day. The difference in time is minimal, especially compared to a trip to the gym that you might struggle to fit in.
Another convenient time slot is right before your lunch break. Use these seven minutes before lunch to exercise instead of rushing out and back for food. Seven minutes is roughly the time it takes to steam some vegetables in the microwave. That’s three exercise blocks already accounted for.
Look at your schedule and find one more seven-minute period to dedicate to exercise. It’s likely that you can identify a suitable time depending on the day. You might even find a couple of slots, eliminating the need for that end-of-day seven-minute block. Similar to a five-alarm method, you can set alarms on your phone to remind you of the best times for your exercise blocks. When the alarm goes off, it’s time to move!
Turn your workout into a challenge. Each day’s routine is divided into four seven-minute blocks. Set your alarms, and if you finish early, consider it a victory! You might find extra time later in the morning or combine two blocks into one. Some days will be tougher, but even if your last block happens right before bed, it’s better than skipping it altogether.
The key is to commit to this program. Answer the alarm every time without giving in to internal debates or excuses. The hardest part is starting, so don’t give yourself any leeway.
Willpower is like a muscle—it gets stronger with practice. Establish a personal mantra to keep you motivated. I always remind myself that 99% effort is not enough. Author Rachel Hollis never breaks promises to herself. The message is clear: make a pact with yourself to follow through, no matter what.
Now that you understand the process, let’s delve into the workout plan. Here is your weekly Four-Alarm Workout Plan for equipment-free, versatile exercise that can be done anytime, anywhere.
The Workout Program
Monday marks the beginning of the week and the workout plan:
Day 1, Day 2, Rest, Day 1, Day 2, Rest, Rest
Day 1: Block 1
Start with a Mini-Circuit consisting of 3 rounds:
Perform Bird Dog x5 on each side
Straddle Stance Thoracic Rotation x5 on each side
Y-W Handcuffs x10
Followed by 3 rounds of:
Frogger Hip Thruster x30
Bear Crawl x10 forward and 10 back
Superman x10
Side Plank x15 seconds on each side
Day 1: Block 2
Begin with a Mini-Circuit of 2 rounds:
Quadraped Knee Circles x5 on each side
Down Dog to Up Dog and Back x5
Then, complete 3 rounds of:
Split Squats (5-5-*) x5 on each side
Push-Up (5-1-*) x5
Lying Leg Lifts x10
Day 1: Block 3
Start with a Mini-Circuit of 2 rounds:
World’s Greatest Lunge x5
Thoracic Hip Bridge x5 on each side
Then, do 3 rounds of:
Plank Jacks x30
Bent-Over Y-Raises x10
Jump Lunges x3 on each side
Day 1: Block 4
Complete a Mini-Circuit of 2 rounds:
Donkey Kickbacks x5 on each side
Y,T,W’s x5 at each exercise
Lunge Matrix x3 steps per leg
Then, perform 3 rounds of:
Rotating Chops x5 on each side
Judo Push-Ups x5
1-Leg Glute Bridge x5 on each side
Donkey Kicks x15
Day 2: Block 1
Begin with a Mini-Circuit of 3 rounds:
Bird Dog x5 on each side
Straddle Stance Thoracic Rotation x5 on each side
Y-W Handcuffs x10
Then, do 3 rounds of:
Breakdancer (jumping for added intensity) x5 on each side
Superman x10
Dynamic Lateral Lunge x5 on each side
Day 2: Block 2
Start with a Mini-Circuit of 2 rounds:
Quadraped Knee Circles x5 on each side
Down Dog to Up Dog and Back x5
Then, complete 3 rounds of:
Blastoff Push-Ups x5
Hindu Squat x15
Day 2: Block 3
Start with a Mini-Circuit of 2 rounds:
World’s Greatest Lunge x5
Thoracic Hip Bridge x5 on each side
Followed by a Tabata session of Mountain Climbers or Plank Jacks
Day 2: Block 4
Complete a Mini-Circuit of 2 rounds:
Donkey Kickbacks x5 on each side
Y,T,W’s x5 at each exercise
Lunge Matrix x3 steps per leg
Then, do 3 rounds of:
V-Ups x10
Diagonal Chop (emphasize the movement) x10 on each side
Bicycles x20
Scales (hold for 5 seconds) x1 on each side
This fitness plan requires no equipment. Just imagine the possibilities with just a kettlebell, dumbbell, or exercise band. The point is, exercise has the power to transform your life more than any other activity. It’s too valuable to skip. Don’t make excuses—find a way to make it happen.