workout advice for busy people
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- Опубліковано 18 вер 2024
- If you're in a busy season of life (new job, new to parenthood, trying to make changes, etc), here are some ways you can still maintain your fitness!
A good fitness plan can and should improve your life, helping your health and happiness. Even if you have no interest in strength and muscle, you may want to maintain a basic fitness plan for longevity and health.
Some people may seem unsympathetic. It's common to hear "you have time - you just don't want it enough." While I agree that we make time for our priorities, I also understand how our schedules can seem very full (and overwhelming) sometimes.
I try to give some actionable ideas to improve your workout. In particular:
-Focus on a few, key compound exercises (could be pushups, pullups, and squats)
-Focus on a few intense sets (after you're warmed up and conditioned for it)
-Set a timer for your rest times. This helps keep you focused and keeps the workout streamlined (sometimes we think a workout takes an hour but a huge part of that is "resting" while distracted).
-If you feel too overwhelmed to make any changes, consider taking a few days to recharge (if possible). It's hard to make good decisions when we're burnt out, malnourished, and exhausted. Consider taking a few steps "back" where you spend a few days trying to get more rest and prioritizing healthy food and sleep. This can help you take many steps forward afterwards! I discuss this here: • Building the Foundatio...
-If you can't currently set aside time for a dedicated workout during your day, consider incorporating more physical tasks in your routine - walking to work (even part way), stretching occasionally at your desk, a few squats before the bathroom, etc. A dedicated workout is usually better, but small changes like this can help keep your body moving where you otherwise wouldn't.
Have a wonderful day!
Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.
#hybridcalisthenics
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Hope you all had a good day!
The thumbnail is the suit I wore for my wedding... I think. It took me a few tries to remember how to tie a tie (I always forget because I don't wear one often lol).
Im not busy tbh, but the thumbnail got me XD
Who taught you? I learned from youtube, then my father taught me an easier method.
@@keyshaun5015 it was from a website called Tie a Tie or something.
I first learned in business schools and while doing job interviews. There was a time in my life where, had I made a few different decisions, I'd have ended up wearing a suit and tie most days (instead of tanktop and flip-flops now, haha).
@@Kuryux I took some extra time making it because I thought it was funny! I guess I could have done the video wearing the suit but... Man it feels different.
That suit was fire
Me and a group of guys I work with do a set of pushups together every hour at work.
Love that!
I was thinking about this I do retail job but I always end up with about 10 mins of down time here and there
We're sitting in cubicles, so we can do it by our desks, but you might just be able to go to the break room or storage room. If you get a group to do it, you can put up a chart to track progress or have a competition.
I remember telling my co workers do to that before 😒 , that was the look I got. 🫠
@Echolyris212 some of mine gave the same look 😂
I get so frustrated whenever I hear people say "We all have the same 24 hours." No, we do not. I am a single mother of two, one with cerebral palsy. I also work full-time, plus tutor, because we need the money. Sometimes I do not have even 30 minutes to dedicate to myself, and when I do, exercise isn't the priority. So this is going to help me a lot. Thanks!
Still one can make an effort. Just saying. I’m sure your life is extremely difficult, but sometimes you look past the I can’t and just go with I’m going to do it.
You’re doing great mama!!! Keep pushing forward!!! Much love 💜💜💜💜
I love that you are still wanting to pursue a healthy lifestyle with all the hats you wear. Good for you!!
Sob story
It is frustrating! Honestly if you only get 30 minutes to yourself in a day, then rest might sometimes be the healthier choice than cramming in a workout when you’re already burnt to the ground anyway. You can’t show up for yourself (or your loved ones) if you’re always exhausted and never allow yourself time to recover. I disagree with people who are trying to shame you for that
I hope you have people in your life who can help with the kids and give you a break every now and then. Maybe inviting the kiddos to do some exercise with you could be fun depending on their interest and ability and make it a little bit easier to fit it into your schedule. Little bits here and there do add up
Life is full of different phases and it’s okay if you aren’t able to perfectly optimize everything in every phase. I’m sure you’re doing great
I really appreciate how often you mention that fitness doesn't happen in a vacuum and sometimes it's going to be a better use of your time to focus on the basics of rest, nutrition, and stress management rather than only ever focusing on the fitness aspect. Getting enough rest, for me, is the basis of feeling able to do anything at all in life; if I'm not sleeping well, it doesn't matter how much effort I try to put into anything else in my life, I'm just going to be spinning my wheels. There's really nothing else more important for my wellbeing. I feel like our culture tends to deemphasize the importance of sleep, so I have to constantly remind myself that if I feel like I'm slipping down a long long hill, my starting point to stopping the slide always needs to be getting enough good quality sleep, and from there typically I can start getting everything else in order once I'm rested up.
Totally agreed! Getting enough quality rest really helps set the foundation for a fulfilling day
1000 agree! Sleep is a defining factor for me too.
And then you have the guys (who are absolutely natural and have only ever tried TRT once when they were in there teens with friends 🤣🤦♂️) like the Rock, who says he only ever gets 3 to 4 hours of sleep a night and eats 6000-8000 calories a day, you really start to wonder how they actually got there with only one shot back when they were a teenager. Lol Oh ya, and the first and only time he ever tried In and out Burger was the 4th time he'd been there. Such a great role model and so honest... 🤡
@@DPSFSU what are you on about m8
Brother Hampton I've being growing my hair to donate like you do
You inspired to something of good while in dark times, thank you
That's awesome! I hope that goes well for you. How long have you been growing it? (I found hats to be very helpful until I could tie my hair back)
Honestly, just hearing that a rest between sets can be more than 30 or 60 seconds is validating.
Also, Hampton with rain ambiance is awesome.
I’ve been doing 15 mins a day because between 3 kids that’s what I can fit in and it’s worked out so great that I’ve been consistent for 8 months straight! Longest I’ve ever gone without falling off. I swear by doing an exercise you enjoy, keeping it short, and making it EASY to fit into your day.
I have 2 kids under the age of 5, and I'm a stay at home mom. Neither kid is in public school, so I'm always on the road. Ok so thanks to this channel I've been doing pushups and planks, and squats throughout the day.
You inspire me! I'm a working, homeschool mom. Trying to fit it all in is so hard.
Thanks for your life story
I have 4 kids, 3 of whom are in private school, 1 is home with me, while I work from home (plus sports). I just started doing modified push ups, chair dips and jumping jacks throughout the day, since I'm not in shape enough to do 10 full minutes of jumping jacks, etc. So keep it up, Mama, every little bit helps!
@@emilylindholm3780 Thanks for your autobiography! 🏆
Kids under 5 are great for working out with. You can hold them, or make it a game
One of the best fitness channels on UA-cam
Daily morning Bible readings and stretches have started.
Im in it for the stretches and positive energy. Starting a day on a positive note reduces the amount of effect negativity has on us throughout the day
I often lose time because "I need to go do X thing soon, so I may as well scroll on my phone." Or "I don't have a big block of focused tim." But I'm finding that if I just start doing something useful in those little extra pieces of time, whether it is picking up the house or doing a set of exercises, I often end up having more time than I thought I did! 🥳
Not just doing stuff also makes them bigger and bigger in one’s own head, so even less likely to start then
Good point! I've been trying to be better at managing my time by identifying the small bits of distraction. Always glad to see you Minstrel.
I find it so hard to believe that everyone is a friend but you are def the exemption. You seem so genuine that is refreshing!
Calisthenics are a great option for people who don't have much free time. No need to drive to the gym or wait to use equipment. All you need is a pull-up bar and you can exercise from the comfort of your home. I use the Hybrid Routine + some extra exercises and have been feeling great lately. Sure, I won't become the next Mister Olympia anytime soon using only my body weight, but my lower back pain is gone and I feel healthier, which is all I really wanted from exercising.
Hampton wearing a business suit was NOT on my bingo card
Im not mad at it. He is super gorgeous in a suit
Agreed. Heck, no one should ever be mad at it
😂@@Another_CyrusC
After my twins were born, I haven't been able to go for my 5/6 am workouts. However, I'm now doing 30-40 minutes during my lunch break. 2 sets to failure for every excersize. I found I can have a pretty good workout, compared to the 1.5 hours I used to take.
Hey, Hampton. Just wanted to say thank you, man. You're such an uplifting man. You helped a lot.
Another story here. When people say "I'd do it if I'd have the time". When I was working 2 jobs while going to school with having a sick family I'd still hit the gym at 23pm 3-4x a week.
When I actually happened to have time decades later the opposite happened. It's kinda as when you have too much time everything becomes like early school. Yea you could study for that test in 2months today, but you can do it later. Just that in life there is no real deadline. I never struggled with health and healthy lifestyle as much as when I had the most time in my life. It wrecks havoc on my health.
This was super practical, the kind of practicality that only comes from a place of deep empathy. Respect 🙏
Thank you Hampton, that was really motivating! I have been a bit depressed since a few months. And you are reminded me that I have to go back to the basics, to get better. And it is true, I can find 10 minutes in my day to do a bit of workout. Thank you !
I had to change jobs to get more time and bring down my stress levels.
I then looked at how much I was sitting down watching TV/UA-cam and incorporated walking/treadmill time in to this part.
I love this and the comments… I am a father of 3 and husband work 10 plus hours and just life.. I haven’t work out in months.. I miss it but no time and even energy.. this was a amazing video
Due to your channel, I started jumping jacks with hands on the counter while prepping coffee or cooking or boiling tea water. 10 set squats as often as I can. Push ups off the walls. 10 to 25 seconds at a time and I am down 2 pant sizes in a month as a female. Already on a low carb, beef rich, nearly plant-freee diet. A month later, I have started a very slow jog or a quick sprint. I am able to do 30 jumpin jacks in a set 3 to 6 times a day, a 30 mini-second work out. I also vary the jumps for variety.
I’m with you! A zero carb life saves SO much time (shopping, chopping, cooking, po*ping), that I have plenty of time for long walks and home workouts.😊
Went from a size large to a size small, and my wardrobe stays the same… no flipping back-and-forth from large to medium to large, etc. Arthritis pain in my knee went away so I can jump rope and enjoy simple dance aerobics.
Easy peasy. 🎉
Hampton keeps me motivated and encouraged to keep moving.😊
A completely plant-free diet could most definitely pose some risks (particularly, the cardiovascular kinds and nutrient deficiencies).
It's important to remember that while a primarily carnivorous diet can look good from a macronutrient perspective (high protein), it certainly lacks from a micronutrient perspective. Things like vitamin c, fiber, vitamin K1, manganese, vitamin e, vitamin a, magnesium, and folate are all pretty hard (some nearly impossible) to get without an adequate amount of plants. This could become especially challenging if you are on a caloric deficit.
Great that you've made progress, although plant-free in the long run is generally not recommended. There are also plenty of low carb plants that you could implement for the micronutrients and heart health. (kale, for example)
Haven’t seen your videos in a minute, I’m glad you’re doing well. Much love 🙌🏾💞
Hey man, just wanted to say I really appreciate you and what you do for the community. Your humility is so nice to see and your joy for improving oneself is contagious. Low chances that you'll see this, but didn't want this to go unspoken. Much love, keep doing what you're doing.
Genuinely, you are awesome for providing these valuable nuggets of truth.
I've struggled with all that you have mentioned in this video and I can say what this guy is talking about is pure TRUTH.
My grandfather is a 111 years old healthy man, no big diseases, Alhamdulillah.
He always dis hard work like farming and ate and slept on time, he smoked tobacco upto 95/96, i think that’s the key, discipline
I have been doing the office workout thing for a few years now and I love it. I do sets interspersed with work all morning and it forces me out of my office chair and I feel better all day and it feels pretty easy to fit in.
I do 20 pushups, 30 squats, 30 burpees every hour. It's easy to keep proper form and it takes 5 minutes. I can do it next to my desk with no equipment. After ten hours or completing ten of them, I'm done for the day. It seems like no time at all. At this point, I can do the pushups in about 30 seconds, jumping squats (close my office door) in about 45 seconds, burpees in about 120 seconds. I don't do the CrossFit burpees, I try to keep proper form for the sake of my joints and back.
That is totally absolutely absolutely cool! I’m going to try to do my calisthenics once an hour. I am not nearly as fit as you, but I certainly can do five minutes once an hour.😊😊😊
If you're meeting with clients, just lift your clients. Maximum efficiency
Thank you for a great peptalk and reminder! I have gotten used to giving myself a few minute breaks and doing posture and similar type exercises. However, recently, I’ve been using the time blocks attempt. I may start to focus on using my break times as it concentrated fitness break between work activities, something to help me really feel like I’m shifting out of work and back into myself.
Building the habit of seeing myself as a priority is such an important foundation for living. Thank you for the reminder.
Thanks for this. As a teacher, I had a long summer break. I ate, drank and slept too much. But I did have time to exercise. And the return to work and stress has left me feeling unmotivated to go to the gym or even work out at home. Thanks for the video, it was good to get some perspective.
You always make tough topics feel simple and manageable.
That thumbnail is 10/10
Woah, This is literally exactly what I needed! Thanks Hampton!!
I work five minutes a day on my abs. After a month I got a solid six pack
I'm a file clerk. We have metal shelving at work that came with packs of metal dividers that we don't use and never even unwrapped from the shrink plastic. Each one is almost 20 pounds. Sometimes I pick one up and do exercises with it 😄
That is so cool😊
The video was good as ever but that t shirt sure got me for a minute thinking "nah man hampton isnt someone who would curse, right?" and then i noticed the "my friends" at the bottom in brackets, thats a good prank.
It’s not just time, its the QUALITY of that time. 10 minutes on a free say versus 10 minutes in between tasks (work, school, volunteering, event, etc.) is very different because of where your focus is and how your energy is.
I think this feeling of “I gotta optimize every moment of my day” just makes me so much more anxious and less energized because I like to give myself time in between tasks and at the end of the day to slow down and let my brain digest what we’ve just underwent. Filling it with more and more without stop is easy pickin’ for burnout and endless frustration.
Another thing, we ain’t anybody else but ourselves. Do what works for you FOR yourself. Yeah all these people online give you advice but hell we’re not them and they’re not us. We don’t have the same exact upbringing nor goals. So find what works for you and do it. Anything working towards that goal is better than nothing at all.
A few months ago i luckily managed to apply a bunch of things that you mentioned on the video, and it REALLY helped me a lot to stay motivated and to keep with the routine week after week. In all of this time i was trying to do a transition from doing my workout on the gym to learn calisthenics, because i was not actually happy by doing exercices on gym, since i was just strugling with things that were considered basic, leading to knee and purse aches, and it was consuming alot of my time, which was messing up all of my schedule during this time and bringing me more stress over time, since that 2023 was my last year on high-school, and i was trying to get on a good university. Anyways, after quiting the gym and started to do calisthenics, i must confess that it was really hard in the begining, but when you released your app it helped me alot, because it had all explained very carefully with the texts, set recommendations and the videos that are from the channel, which helped me to interpret better how to do the exercises, and now i am seeing actually good results with my physical and mental health (which was very messed up, but doing exercises was an crucial part to make it better), and happily i managed to get on the university that i wanted. I really thank you for all of the effort and love that you put on your work here, it helped me to change my life and take good care of myself.
Early! Thanks for the video, your one of my favorite fitness youtubers. It encourages people when you focus on what you can do rather than what you can’t.
LOL 😂 like that tank top
When I was still living at my parents’ house, I used to work out every day for an hour and was fit and at my best weight, but living alone brought their own set of difficulties when it comes to my fitness. I have to do everything on my own and on top of work, I have to do meal prep and chores as well as caring for my dog and cat. When I have any time to myself, I would rather play a videogame but I also want to get that energy boost I used to get when doing sports or a workout - I reckon I can do it through discipline because motivation is just lacking.
Really love your app. It's honestly been the biggest and best change for my routine. Really hope you will continue to work on the app because I think it's the most accessible, with the built-in timer and everything.
I recommend looking into density training. Been doing this for few months and it’s a game changer. Pretty pick two exercises ex: squat and bench press. Pick a weight that’s moderate weight. Only do 5-6 reps. Go back and forth between each exercise, and instead of sets, set a timer. 10-12 mins. And boom full workout in little time
I completely agree with what your saying bro. As years went on I haven't been able to train the same. But I know for a fact if I train with intensity using weight or reps I can gain. Overtraining can definitely be a thing as well. Gotta find a sweet spot
It frustrates me all that "the same 24 hours" I see all influencers say. I kinda don't. I'm a med student, I'm trying my best to get time to workout, there are days I can't even get home so I take the day and try to go back.
hi friend!
Hey! How are you?
i highly recommend doing supersets. they increase intensity and reduce time spend working out (you do less sets and less breaks) Example: do pec fly (can be done with machines, weights, resistance bands) till failure and then immediately go into pushing movement till failure (push ups / bench press etc.) repeat this cycle for 2-3 sets and this should be enough for your chest. I took this idea from video of Mike Mentzers workout and basically you start with isolation exercise and then go to compound exercise this way you can push targeted muscle really far
In my experience, the amount of time required for exercise isn't the limiting factor; it's the amount of time needed for rest and recovery.
When you're busy to the point that getting enough sleep is a challenge, exercise feels like wearing down the body rather than building it up.
Just what I needed, thanks Hampton! Hope all is well 💜
I can’t recall where I saw this… It might have even been Hampton who said this…
For people like me who tend to spend way too much time on screens , sometimes I will get strict with myself and only allow myself screen time if I am also exercising, such as doing planks or squats or dumbbells or whatever while also indulging in screen time.
I would like to get more strict about this and continue to reduce screen time😊
I love your shirt!
hampton is looking huge! i love your vids man, you actually try to help people instead of having sensational vids like x is killing your gains or promoting some bs supplement
You changed my life, best trainer in the world, i love the hybrid routine ❤
Just did some leg raises while listening to this video. That's all I have time for today, but at least it's something! Thanks for the encouragement today :)
Remember that calorie counting and exercise is always a slow process that requires persistence more than anything else, Ladies and Gentlemen
Did squats with my kettle bell while watching this ❤ No excuses!
You literally are a very good friend from the other part of the world
Much love from italy ❤ and thank you for your videos!!!
Very helpful advice, thank you
Downloaded the app
Thank you, Hampton❤
The thumbnails keep getting better.
Another banger of a video. Thanks Hampton and HC crew!
Thank you sir!
To save time instead of resting I just switch muscles, like, 10 reps muscle A, 10 reps muscle B. I've always wondered if maybe I'm doing a disservice to myself, but I'm happy to cut out some minutes and make it a bit more intense.
Hi Hampton- I really enjoy your content! Do you have a video for an elderly woman with joint problems and obesity? I noticed that you had squats lying down with bands for a starting level. Do you have a whole body video with this type of very easy regression? Thanks!!
Yes, thanks 🙏
This video just came on time 🎉
You are awesome 🤩
I like the changed thumbnail lol, both are so cool 😊
Wow 👌 love it.😀 😍 👏 ❤️ 💖.
I started in April this year. I work two jobs, homeschool and manage a homeschool group. I'm always busy, but i try to walk when I can.
I've beaten myself up for not walking an hour like I want. But some days i can't get it in.
I'm not going to give up though.
It's so hard. Daily I work 10 hr shifts, 3-4 hr commutes, leaving me with 2 hours to do things when I get back before sleep tax starts taking a toll on me. On top of that I need to spend 1.5-2 hrs to study for license exams so I have at most 30 mins. to exercise. That's enough for like a stretching session, no actual workout sessions. No social life or hobbies for my SO or friends. Something has to give because I'm exhausted every day, and it's often my sleep to get some social life/hobbies in. My only saving grace are the weekends, but two days don't seem like enough :((
never be too busy for your health.
loved the top tank youre wearing
turns out you dont get your powers from the tank top lmao
have a beautiful day too ❤
I haven't even watched the video yet, but bro - that thumbnail pic made me smile and laugh (and click)! Great work already, Hampton.
i just have a standing desk at work, with a treadmill under it. and i use it at a slow 10km/h for 8 hours straight.
stopping only to pass food and water (in or out).
this is great for working out on my legs. which is why they are very fit, while my top half looks like shit.
When I am pressed for time I the Arnor Building Complex with kettlebells. 15 mins EMOM and you are well worked by the end.
Great video
Hi Hampton! I was wondering, do you have any recommendations on fitness resources for people with disabilities who can’t safely do a lot of exercises “to failure”, but still want to become stronger and more functional? I have EDS so doing any sort of squatting/lifting/movement to failure risks joint injury for me. Thank you! 😊
I am 851 like guy, THANKS HAMPTON bro❤🇲🇽🙏🏻👋🏻
I really hope the vest is purchasable merchandise
Part of the crew, Part of the ship!! If you know you know
I suggest checking out minimalist workout routines from Jeff Nippard, very well researched!
Thank you
Thanks a lot bro
watching this while stretching cuz my body hurts...................................
its not that i dont have 10 minutes...
i dont have the entire time to do an exercise, get obscenely sweaty , and taking a shower before doing the next thing.
-shrug-
You won't get too sweaty from 2 sets of strenght training to be honest. It will take around 10 minutes, it will be effective and you will be able to carry on with your day or at most just change your shirt because of a little moist.
@@Mati303s oh... i definitly do.. one flight of stairs gets me sweaty 😅
i can think myself into elevated heart rate and a sweat..
What I've tried is doing the exercise right before I would be showering anyway. It's not ideal since I shower late in the evening and will be tired, but it's better than nothing :)
@@Andre-qo5ek to get around this for me, sometimes if I know I can put off taking a shower for ten minutes I'll go do some kind of a workout that are appropriate for the clothes I'm already wearing. That might change what kind of things you can do in like a suit or even a dress shirt. If you're worried about nice clothes getting messed up take them off, you were gonna change anyway to get a shower so there's no loss. If you don't have as much privacy at home that's definitely more tricky if you needed to do that, but unless the bathroom is super tiny you could do a small workout in the bathroom before your shower. Wall push-ups and squats maybe? Every little bit of exercise is good! You got this!
@@melialaa that's an idea i can try. i'll have to shuffle my schedule.
i'll give it a try 👍
You should post on your ifunny more
I post short videos there but I've been trying to do more long-form! Will try to make more shorts as well. Love to iFunny.
I’ve been trying to start doing planks, pushups, and other calisthenics while watching UA-cam videos…because I watch too much UA-cam.
I've heard you feel tired at ~60% of your max, so you should push another 10% past that to optimize the gain while maintaining a safe process.
Test All the thumbnails you like, I'm still watching them everytime!
Love your videos. Do you have any workouts for people like me with bulging discs in my lumbar spine / spinal stenosis?
That t-shirt 😂😂😂😂
I'm can't manage to get myself out of my funk...😔and I KNOW I need it☹️
Could you exercise with other people? Find a class or someone who will go with you 🤔 good luck!
Comparing to Hollywood stars is especially a bad idea for someone whose main focus for exercise is health. The things that give great aesthetics (dehydration as an example, “supplements” as another) aren’t always best for long-term health.
"I don't have time😢" -> Look at your screen time. See?
I have never before heard the literal translation of the German "innerer Schweinehund" = "inner pig-dog" being used by an English speaking person who wasn't just talking about idioms. Thanks for the advice, MF.
Will note this
You think u slick with the Tshirt 😭😂
I really, actually don't have the time the day's I work😢. I work 12 hour shifts and a 45 minute drive there and back. By the time I get home, I have an hour and a half to shower eat and get in bed if I want 7 hours of sleep. I do workout on my day's off.
Hey MF( my friend ), thanks for the advice.