(here's a great cheat sheet from greatlist.com )
1. Work Out Efficiently
Pick a workout form that you can do almost anywhere, whether youre traveling, getting home from the office late, or home with the kids. High-intensity interval training, Tabata training , bodyweight exercises , pilates and running are all great choices.
2. Cater to Your Own Likes and Dislikes
We each need to be realistic and to know ourselves. Make it easier on yourself by choosing a form of exercise that fits your lifestyle, personality, and taste. Dont be afraid to experiment with different forms of exercise until you find what works best for you.
3. Use Competitions as Motivation
When were trying to motivate ourselves to exercise on a regular basis (and with enough intensity for it to really matter) a little competition can go a long way!
Sign up for classes, or a rec league sport. Set a goal, and notice what it does to you. Your instructor or teammates will hold you accountableand we all know peer pressure can be the ultimate motivator!
4. Make a Schedule and Commit to It
Think about it this wayIf you unexpectedly had to pick up your child from school and had no back-up plan, how would you deal with the situation? Cancel an internal meeting? Take some work home with you? Do some hard prioritizing? The truth is that when we really need to, we get out of the office at the time that is necessary. Make a schedule (write it down if it helps!), stick to it, and remind yourself that working out is a priority worth keeping.
5. Track Your Activity Levels
Make a note in your calendar every time you work out, and add up your workout sessions at the end of each week, month, and year so you can monitor your progress and identify areas for improvement. Measuring your activity levels (and ideally keeping notes on your progress) can help you to stay on track and realize when youre slipping before youve completely lost the habit.
6. Choose Something Over Nothing
You dont need an houror even 30 minutesto get a complete, effective workout. And some exercise is virtually always better than none. Heck, even seven minutes can make a difference! Squeeze in fitness wherever you are and no matter how much time you have with bodyweight exercises or with the help of apps with pre-programmed short workoutsyou can even do some exercises at your desk!