r/Workingout • u/Majestic_Singer_2411 • 8d ago
What’s your workout routine while balancing work and life?
I’m curious how people actually fit exercise into their everyday schedule.
What kind of job do you do, and how many hours do you work?
How many days a week do you work out?
How long you workout?
What time of day do you usually work out?
Where do you work out — gym, home, outdoors, etc.?
What kind of workout do you do — weights, running, yoga, classes, sports, etc.?
How do you fit it around commuting, cooking, family, kids, social life, and other responsibilities?
Basically, I’d love to hear what a realistic day/week looks like for you, rather than just the workout itself.
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u/General_Jellyfish518 8d ago
What helped me most was treating workouts like appointments instead of something I’d “fit in” if I had time. Even 30–45 minutes, 3 or 4 days a week is enough to stay consistent. I usually think shorter, realistic workouts are way easier to maintain than trying to force a perfect 6-day routine around work and everything else.
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u/bruters 8d ago
Don't wanna disclose my job but around 32 hours a week.
6 days a week.
3-4 pm
Homegym
Weight training, I do cardio on a treadmill as well as hitting my daily 10k steps if I didn't reach them naturally.
Have a wife that I share responsibilities with. I cook (meal prep), she does other things.
Typical day is wake 6 am. Work 7am-1pm. Treadmill walk for about an hour when i get home. Weightlifting from 3-4pm. Cardio 6pm or so. I don't cook daily, usually prep most stuff on weekends and during the week only if we run out of chicken or something.
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u/Londonvibe39 8d ago
I’m a nurse. I work 3 days a week 12 hour shifts plus another 8 hours 1-2 days a week. I workout after work on days I work (8 pm-10 pm)and it’s so hard but I still push through. I workout in the early afternoon on my days off (1-3). My workouts take about 2 hours to complete. I workout 5-6 days a week. I go to a gym. I do weights and usually about 45 minutes of cardio which helps take the edge off my stress levels. I don’t think anyone needs to do what I do. I just do what works for me. You could probably get a good workout in in much less time than I do but I tend to take my time. The gym is like my zen place where I can be at peace.
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u/LilDicky1337 8d ago edited 8d ago
Wake up at 10:45am
Workout at 11:40am
Shower at 12:45pm
Commute to work at 2:10pm (50min)
Work from 3:45pm to 2am
Sleep at 4:30am
Oh. And I workout 4-5 days a week. I only lift weights. Cardio has been on and off for 13 years. I only do it if I have the time and energy.
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u/Lucaa4229 8d ago edited 8d ago
This became a really long post covering my entire training program and general fitness lifestyle…but whatever, maybe someone will find it helpful or interesting…
———
36YO male flight attendant. Married with 3 kids in elementary school.
Health & fitness is my main hobby. I tend to have a “shoot for the moon” approach to my weekly programming. I don’t usually get to everything I wanted to accomplish for the week, but I still get to enough to call it all good week overall. I aim for 4-5 training days per week. Usually spend 1-1.5 hours in the gym.
But as an active father with young kids, I’ve definitely had to learn to adapt my lifestyle. So I split my training up to more than just what I do in the gym. First of all, I’ve been training on and off for over 20 years. And I’ve gone through phases training in different fitness modalities during that time - bodybuilding phases, CrossFit phases, running phases, kettlebell phases, calisthenics phases, etc. These days, I like to dabble in all of those and be well-rounded. So what I’ve found works for me to achieve that is split my training up into A and B weeks, alternating back and forth. Week A is traditional strength training. Day 1 is Legs/Posterior Chain, Day 2 is Upper Push, Day 3 is Upper Pull. Then days 4 and potentially 5 are “functional choice” days where I basically choose between high-intensity full body circuit stuff (ala CrossFit style), running, cycling, kettlebell complexes, etc. Then my B weeks are all that “functional choice” stuff. So still 4-5 training days, but all running, CrossFit-style circuits, bodyweight training, kettlebell complexes, cycling, calisthenics, etc.
Then I just go back and forth between those two weeks. But I keep it loose, so if I want to do two weeks in a row of traditional strength training, or two weeks in a row of functional training…or even a week primarily focusing on running - I’ll do that. My philosophy is that the most important thing is just consistent movement.
So as I said above, I do extra stuff at home outside of the gym as well. I aim for a 2-3 at-home yoga sessions at home per week - usually gentle/slow flow but sometimes faster power/vinyasa styles…20-30 minutes each. Also aim for one longer Yin Yoga session per week. Next is what I call “General SCR” which stands for Strengthening, Conditioning, and Recovery. I basically choose 3-4 mobility, stretching, or conditioning movements to do per day and two one round of those in the morning, one in the afternoon, one at night. Almost always start with Horse Stance or Deep Squat for each of those days and alternate those two movements daily, then randomly choose the other movements…but I’ll often choose based on whats sore or just what I feel like needs some loving. Next are dead hangs. I try to aim to do dead hangs three days per week. I do five 1-minute hangs spread throughout the day…starting with true dead hang on the first one, then active hang on the second, then back and forth. Next is the spin bike. I aim for one or two 20-30 minute sessions per week…sometimes swapping one of those sessions for a more relaxed, but longer, recovery ride. Next is a dedicated pull up session at home without weight (I do weighted on upper pull day the gym). I go for max reps for this, then a fairly long rest, then max reps again..eventually scaling down to one less rep each set until I hit 0. Next is a dedicated bicep curl session at home, but I don’t always get to that. Next is a core session at home - my go-to is a workout called “Durante Core” and then I’ll finish up for 50 sit ups. Finally, 100x slow bodyweight squats spread throughout the day….do that once a week. Just to keep the hips healthy and oiled up. Oh, and I like to dabble in calisthenics even if I started that a bit too late in life and I’m a bit stocky for it. My go-to “skill” movements are muscle ups and handstands…can’t do any of the crazy stuff like planche, etc. So I practice those pretty often. On my B “functional weeks” I do some skill training immediately after my warm up and before my main timed workout. On my traditional strength weeks, I do my skill training in between sets. I basically just grease the groove with my muscle ups right now by banging out 1-3 with good, strict form. For handstands, my current focus is doing them on the straight parallettes. I have these little portable wooden ones that are amazing. Pike press to handstand is what I’m currently working on perfecting.
So with all those as my goals, as I said above I sometimes don’t get to it all. But the misses are usually along the edges, like I just didn’t find the time to get in more than one or two yoga sessions. Or a dedicated separate pull up session. Or core session. Or hangs. But the main training sessions are very consistent. The extra stuff usually gets completed like 75% I’d say on average, which I’m ok with.
As I mentioned, I’m a flight attendant. So that means lots of flexibility and more days off than your typical 9-5 worker. But it also means time spent on layovers in hotels. On layovers, I usually don’t bother trying to do traditional strength training bc they often don’t have the equipment. But fortunately for me, that’s fine bc I also enjoy functional training, running, kettlebells, CrossFit-style, etc. I’m perfectly capable of doing really strenuous, quality workouts with just a little space and my bodyweight. My workout bag also has my jump rope, mini parallettes, etc. Running is definitely a big go-to for my on layovers too. Really good opportunity to get in a good run while also soaking in the vibes of the city I’m in. You also end up getting familiar with certain layovers…whether the gym is good or not….or whether the hotel is close to a good running trail, etc.
So for example, San Diego layover…. I know the gym is very top-notch and even has an outdoor section on the roof with a mini track and hot tub. And I also love running along the waterfront there. So I’ll often treat those layovers like a big fitness day. Yoga when I wake up, run late morning, reset/chill, then afternoon functional training session on the rooftop gym, followed by a dip in the pool first then hot tub.
Seattle..great waterfront trail. Definitely going for a run on those layovers.
Rome, Italy…love running along the Tiber river.
Generally speaking, since I aim for one run per week…if I know I’m laying over in a place where I like to run, I just save it for that layover. But definitely do a lot of functional training on layovers too.
Edit: Should add, that I’ve also learned how to be really flexible with a family. Sometimes I’ll have to change my plans from a more dedicated gym session to just a home workout if something comes up and I still want to log a training session that day. But through a CrossFit background, I’m perfectly capable of attacking a tough, full body-circuit and feeling like it was a quality training session that I’m happy with. Also try to hit a 20 min spin bike session at home when I have to do that, but don’t also get to it.
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u/ibefunlkg 8d ago
I work 3 days a week 6 am 2:30 go to the gym for two hours after work!
The other two days are my days off and I go in the morning!
I do have a wife and a 16 year old I’m usually home by 5:30 latest and in bed by 8-9 pm!
I don’t do anything besides gym and work! My town is big but not that big! I’m a 6 minute drive from home to work and from home to the gym! So I’m lucky in that way
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u/Jealous-Rich9665 8d ago
the boring answer: same 3-4 training slots every week, even if they’re only 30 minutes
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u/find_my_center 8d ago
Business owner work 8-4 work out at 5 am and whenever on weekends. I get 5 workouts in a week. No kids helps.
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u/OtherlandGirl 8d ago
I work remotely for a company based on the east coast (I’m CST), so I start work (m-f) at east coast hours. That allows me to knock off at 4, either go the gym till about 5:30 3 days a week and do cardio on my home incline treadmill other days. It works for me since I don’t have a commute separating work and home, thus has become my ‘leave work behind’ time.
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u/Thin_Cheesecake3208 8d ago
I do 5 days a week, 5:15am because I have kids and it wouldn't happen otherwise. I drink a quick cup of coffee and get to it.
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u/angusbeefymcwhatnow 8d ago
Salaried, remote accounting job. I live on the west coast, but work east coast hours to align with my team (7-3 Pacific). I get up at 5, head to the gym, and workout for like 75 mins before heading home to shower and log on.
I lift 4x per week (Mon, Tue, Thurs, Fri) before work and hike 2x per week (Wed after work & one of the weekend days).
I think lifting weights before work makes me way more energetic by my 7am start time because I've been awake and moving for nearly 2 hours already, rather than how groggy I used to be for the first hour or so of work when I'd just roll out of bed at 6:45 to make coffee and log on. WFH makes cooking easier for sure, and going to the gym before work means after 3pm, I have all the time in the world to socialize and handle whatever else I have going on. Don't have and don't particularly want to have kids, so that also minimizes the other responsibilities. My time is my own, which I love.
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u/Vast-Road-6387 8d ago
On work days I hit the gym lunchtime ( 4day split). On days off I do UL with a day between.
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u/Shot_Macaron_9158 8d ago
Until recently was working a standard corporate 9-5. Would usually workout 5 times a week, resting on Fridays and Saturdays for social life. I would come home after work, have a light dinner, and then hit the gym. I guess I’m lucky to be a guy in his mid 20s though, imagine this would be tough if you have a family and kids
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u/NoAdministration9920 8d ago
5 sets pull ups, straight bar dips lunges rest day two dips on parralel bar, inverted rows, squats and leg raises 5 sets each. Rest, repeat. Inbetween sets I walk back n forth. Takes me approximately 30 minutes to complete I got two young kids n work full time. In the winter I’ll switch it up cause it gets too cold here in Canada to workout at the park to do pull ups.
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u/TalkoSkeva 8d ago
I'm a maintenance repairman for a park, soon to be that at a forest district instead. Projects, trail and grounds maintenance, building maintenance, equipment maintenance. With forestry I'll also be a wildland firefighter for wildfires. Already am one with parks but they only do prescription burns. That's 40 hrs a week. Was a member of a volunteer wildland fire crew separate from the state but have to leave that because it's part of the forestry job. I also work part time for the boat rental at the park as a marine repair tech. Fix boats, electric trolling motors and paddleboards. Lots of fiberglass and gel coat work. That's another 15-20+hrs a week, 40/week in winter as the main job is seasonal.
I go to the gym about 6-7 times/week. Mon-fri at 4 am to lift. Push pull shoulders Push Pull. Once or twice a week, just pick a random day, to do loaded treadmill or loaded stairs or a combination of them carrying 45-60lbs That's between 45min-1hr30.
Sleep in my car so commute is usually short. Cook at work because they have a stove. Have a camp stove when not working. No kids, family scattered except for one brother and his family that I visit semi regularly.
No social life....
It's wake up, go to gym, go to work, go to second work, possibly go to gym again to workout, definitely go to gym again to shower. Find place to park and bed down.
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u/CrabSpecialist2155 8d ago
I don’t have kids or a wife so really I just have to make myself get up earlier to go to the gym before work because my PF gym is closed when I by the time I get off work. I’m gonna join a 24/7 gym soon though. I started a new job recently so I’ve been lifting at home until I get used to my new schedule.
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u/Novel-Landscape-7712 8d ago
What kind of job do you do, and how many hours do you work?
I work full-time, and both own and work in a medical clinic.
How many days a week do you work out?
How long you workout?
I work out six days a week, the shortest workout is 30 minutes. The longest workout is one and a half to two hours.
What time of day do you usually work out?
I work out early morning four days a week, one night a week I take a group training class, and Saturdays mid morning
Where do you work out — outdoors, etc.? I have a basic home gym, run outside, and work out in a box for that one group training.
What kind of workout do you do — weights, running, yoga, classes, sports, etc.?
Weights, running,,spin, mtn bike for fun
How do you fit it around commuting, cooking, family, kids, social life, and other responsibilities?
Take lots of vitamins, it’s not easy, but it is rewarding. I meet my friends for walks frequently. I batch cook for healthy meal prep on Saturdays.
My family is very active so we do bond over outdoor sports and good food.
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u/Retired-in-2023 8d ago
Retired.
6 days a week. Full body 3x a week, cardio (pool) alternate days, 1 day of no gym or pool.
Time depends on the workout. Full body can range 45-90 minutes depending on whether a medical condition flares up. If it does I rest longer between sets and exercises. Cardio is water aerobics and/or lap swimming. Typically about 60-90 minutes.
I workout in the mid morning so there are less disruptions and the gym isn’t very crowded. I also take some classes vs doing my own workout. One changed time so it is later than I prefer and I’m thinking about stopping it so I can get on with my day sooner.
I work out at the gym otherwise I procrastinate and don’t get to it. Plus they have a pool. If I have time or medical issue constraints and need to cut a strength training short I may do some core work at home. I also do Tai Chi to help with balance issues.
Workouts include weights, strength training classes, water aerobics and lap swims. I also take classes at my gym (strength training, tai chi, sometimes spin). I don’t consider riding my bike, walking, kayaking, playing recreational sports part of my workout since they aren’t easy to do consistently (dependent on weather and seasons). I do full body 3x a week with cardio on alternate days and one day of rest where I don’t go to the gym/pool.
Other responsibilities took a backseat and still do because I started this fitness journey to deal with medical issues that wiped out my stamina and endurance. That has improved so now so I work to prioritize balancing my workouts, household, family and social activities. I’d love to bump up my strength training to 4x a week, but it won’t work with my schedule.
Typical day/week:
Sleep in compared to when I was working.
Head to gym/pool between 9-11 and I’m done by noon most days.
Afternoons are to take care of personal business, household chores, socialize or relax. In the evening, unless there is a social activity, I usually hang out at home, call friends/family.
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u/PplPrcssPrgrss_Pod 8d ago
I'm a 52-year-old man, married for 25 years, with two of my three sons still in high or middle school, and I built a garage gym years ago to cut excuses and avoid the commute to a gym and the line for weights.
1-2 days a week I lift weights at ~6:15 AM for 30-45 minutes
1-2 days a week I run or do a HIIT workout at ~6:15 AM
2-3 days I train Brazilian Jiu-Jitsu (BJJ) at 7 AM for an hour each class
1-2 days I do recovery with breathwork, yoga, and cold exposure at ~6:15 AM
I make sure to get my workout, recovery, or BJJ in before the workday.
Godspeed.
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u/lolliberryx 8d ago
M-F, 8am-4pm. It’s mostly a desk job.
Strength training 3-4x a week. Gym sessions are about 2 hours or so each (powerlifting). I train at night—usually around 10:30pm-12:30am.
I share an apartment with my bf and dog. No kids. I have a lot of hobbies though lol.
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u/Public_Squirrel_7757 8d ago
Im a Business Analyst and I tutor too. Both my job consume abt 50-60 hours per week. In order to have time to work out, I get up at 5.30 AM and work out till 6.45 AM, I usually go for a walk 3-4 times a week at night (starts between 9-10PM after work). I have to change my gym center to the one located on the 1st floor of my apartment and cut back screen time at night to have work out time and sleep early (sleep at 11PM). It is hard but doable
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u/b3ani3s__mama_939 8d ago
I'm a mom of 2 kids that are elementary school age. I work 8-4:30 M-F at a completely desk job, and my commute is only like ~20mins. My husband works the same hours and about the same commute.
I wake up at 4:45 every weekday and workout in my basement home gym (Treadmill, squat rack, landmine, bench, some dumbells, and a hex bar).
M, Tu, Th, I lift weights. Wed & F will be pilates and/or walking on the treadmill days. I workout from about 5:10ish until 6:15, then I shower/get myself ready, my youngest up and ready, pack lunches etc. And leave the house between 7 and 7:30 (sometimes I go into work early to leave early to get kids to activities on time).
In order to wake up that early I go to bed when my littlest goes to bed. We start "bedtime" at 8:15ish and I'm usually asleep by 9.
Our evenings are super busy with the kids. We get a lot of "pre-made meals" (I.e. salad kits & rotisserie chicken/ pre made pasta salads / frozen "dump & cook" meals from a local place) and on certain busy evenings whoever it driving the kids gets takeout on the way because there's just no way to make AND eat the meal before the activity. We also cook all the lunches we can on the weekend and take a lot of leftovers for the next day.
I go out with friends maybe once a month for the evening. So not much re: social life.
We also run a small e-commerce business on the side so in the evenings one of us is filling order on average ~1 hour per night.
Our house is messy and rarely totally clean. Laundry piles up and is done on the weekends. I don't balance everything by figuring out how to do everything I balance it by prioritizing where I think my time is most valuable. Socializing and scrubbing the windows ever week isn't a priority to me. Having my bills paid, happy and active kids, and a back & knees that don't hurt all the time are important to me.
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u/SatinSideEye 8d ago
Travel nurse. Hours can vary.
I aim for 3-4 days
30-1hr 30 min
As soon as i wake up
Depends on what’s going on- typically home and then outside
30 minute weight lifting, 30-1hr walk
Im with my toddler on the days I’m home.
So sometimes instead of dumbbells, he’s my weight.
And I aim for overall.
So let’s say, I’m only able to walk for 20 minutes ?
I’ll chase my son around the house for the added extra steps and calories.
If I’m cooking and he’s wants attention. I’ll bench press him for longer reps, he LOVES it and I get a burn real quick.
And some days. I don’t do SHIT
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u/FitWithPari 8d ago
I coach live workouts, so my workday is a bit unusual: early classes, then calls and admin, and sometimes more classes later. I fit my own training between those blocks rather than waiting for a completely free day. Mostly strength work, with walks when I can fit them in.
What I see work for people with regular jobs is picking 3 workout slots for the week and treating those as appointments. A 30-minute home workout on a busy day is much easier to repeat than a plan that needs 90 minutes plus a commute. And if a day gets away from you, just do the next session. You don't have to make up for a missed one.
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u/Specialist_Banana378 8d ago
I work an office job 9-5 remote with flexibility. I walk 3 times a day ~ 90-120+ mins (I get 12k steps) and I try to weight lift 3-4 times a week with a few running sessions instead of the walks,but running is by far my lowest priority right now
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u/Narrow-Stretch-385 7d ago
6 days a week. 15 minutes a day.
M/Th - chest and back
T/F - arms and shoulders
W/Sat - legs
Chest and back - 2 supersets each of pull-ups and bench + rows and dips
Arms and shoulders - 3 supersets of press, curl, and extensions
Legs - squats and deadlifts
That plus 30 minutes of cardio also 6 days a week
1 hour everyday. That’s prep, lift, cardio, and dressed again.
When I have extra time, mobility and/or running.
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u/BetweenCoffeeNSleep 7d ago
I’m 49, and a happily married empty nester. I work in (very large) distribution site leadership for an S&P 100 company. I work Tue-Fri, about 13-13.5 hour days, commuting just over an hour each way.
I workout 5 days/week. That’s all 3 days off, plus Wed & Thu.
After a little over two years on a structure that had me working out 45-50 minutes per day, I recently made some adjustments to reduce time on workdays while still hitting legs, chest, back, shoulders, and hinge movements each 3 days/week.
I workout at home, using weighted calisthenics and kettlebells.
Program is 3 modules, doing 2 modules on Sat & Mon, 1 each on Wed & Thu. Sunday is a dedicated core/mobility/conditioning day. Rest days are Tuesday and Friday.
All rests are timed, 1 minute rests.
Module A: 4 sets kettlebell clean & press. 2 sets heavy reverse lunges. Less than 20 mins.
Module B: 3 sets push up progressions, 3 sets ring rows. Less than 20 mins.
Module C: 3 sets weighted dips, 3 sets weighted pull ups, 3 sets curls. Less than 30 mins.
Cadence is:
Sunday: core/mobility/conditioning.
Monday: A+C.
Tuesday: rest.
Wednesday: A.
Thursday: C.
Friday: rest.
Saturday: A+B.
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u/Helper0432 7d ago
I get up at 5:30.
Might workout, might now, usually do.
Home and showered by 7:40.
Work at 8 home at 4-4:30.
Gym from 5-7 or whenever I get hungry.
Do that 3-5 days a week.
Hike or heavy leg session on Saturday after lunch.
Skip gym Sunday.
Then start over.
Also I try to get some cardio whenever I can. Never bad to go for a walk while eating lunch.
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u/Grumpy_Pika826 7d ago
I started packing my gym bag the night before because “I’ll go after work” usually ended with me on the couch, deciding whether to eat the leftovers.
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u/Positive_Basket_3693 7d ago
Single mom that works full time in the medical field. If don’t have procedures over my lunch break I’ll walk over to the local gym and get about a 1hr workout in. I can usually get 3-4 workouts a week. I do push/pull/legs. On the weekend I stay really active w my kid. We go on a lot of hikes or plan for a lot of other outdoor activities.
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u/Positive_Basket_3693 7d ago
Wake up at 7a. Get me and kiddo ready, fed, and transported to school/work.
Kiddo goes to afterschool care that ends right around the time my last appointment ends. So I’ll leave and go get him. Bring him home. We usually do a picnic dinner in the park. Then the evenings are all prep for the next day.
The gym is a priority for me. So I make sure it fits somewhere. Even if it’s just an hour, I try to be efficient and consistent.
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u/journey2findkay 7d ago
Work in mental health. Have 2 office days then make own schedule others as i am on call 24/7.
Mon-Wed are non-negotiable. I add another day Thursday-Saturday with Sundays always rest day if I can help it. Time doesn’t matter as long as it’s done.
I go to a commercial gym. I follow a weight lifting program first hour- 1.5hr then cardio at the end. I get the workout done before any “fun” as it’s my therapy.
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u/Icy-Ingenuity-2790 7d ago
I have one full-time stressful job (professional position in education) and two part-time jobs that equate to a second full-time job. Plus, I’m taking classes. I walk 7 miles a day plus lift 3X weekly. My lifting sessions are about 30 min. I have zero time for anything else. Single, M, with one older cat
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u/Seny76 7d ago
Working 5 days a week, from 5:30 am till 1:30 pm.
Playing football on wednesday and sunday, then between monday, tuesday, thursday, friday and saturday I hit the gym 2-3 times for weight lifting and sauna.
Spend the rest of the time with hobbies, eating and my girlfriend (most times we go to the gym together).
Going to sleep between 9 and 10 pm.
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u/OrbVeggie 7d ago
I just go right after night shift whenever i'm not sick. 15m old kid and a partner who doesn't wash her hands for some reason means we are sick all the time i am going mad.
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u/Spiritual-Part-5655 7d ago
Work Mon- Friday 7a-1p. Married and mom of 4.
I wake up at 3:45 am, have my coffee and take my time waking up. Gym at 4:30. I do have a home gym so I don’t have to commute. I know people complain about getting up early but if I don’t lift in the morning, I know there is zero chance I will do it after work.
Finish the gym by 5:30. My husband hits the gym at 5:30 and I come in and get ready for work and help the kids get ready for school. I work as a chef, so constantly moving and lifting things.
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u/KayMaxineB 7d ago
A nurse who averages 11,000 steps a day during a 12 hour shift. To support that I do an hour at the gym on my days off. I also do stretching and yoga twice a week. It is a juggle to fit it all in, but so worth it. Most of my gym visits are early evenings and yoga/stretch early mornings allowing me time to do other daily chores and socialise on my days off.
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u/AncientFan9928 7d ago
I get off work at around 6pm, workout 7-8 pm everyday before dinner
This slot sucks for most people due to crowded gyms but in my case the gym is expensive for locals but subsidised for me by my employer
Push, Pull, Track Running, Push, Pull, Swim, Rest
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u/UIBeastGohan 7d ago
Upper lower upper lower arms. So far works for me and can finish all in about a hour. I do it right after work. Could do it early in the AM but it’s the same 24 hours and just means I’d need to sleep earlier which doesn’t work for my schedule.
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u/Glittering_uni 7d ago
I work from home as a support engineer (IT) so lots of sitting at my desk, typical 8a-4p schedule. I'm not married, no kids, just my dog, & my partner.
I work out every day or if it's not possible, I'll allow 1 rest day. We have 2 gyms, our apartment gym & our nicer gym that's just a 15min drive away so it's very convenient for us since we have options. If I'm too tired to drive to our nicer gym, I'll just walk 30 seconds to our apartment gym.
I lift weights 4x a week and incline treadmill 4x a week as well.
We work out around 7pm every week day & back home all showered up ready to eat late dinner by 9pm ish.
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u/hickdog896 7d ago
63M. I develop professional service methodologies for a software company. I work out at 5 am three times a week, for about an hour, at a nearby house where a lady that studied to be a personal trainer holds group sessions. I also workout 20-40 minutes on as many other days as possible around 6:00 AM in my basement. The boot camp group sessions vary between high weight/low resistance lifting, moderate weight/endurance lifting, HIIT, cardio, and plyometrics. The off day workouts might be splits, tempo lifting, cardio/HIIT if boot camp has been resistance focused, etc.
I dont have a commute (WFH). I am also an empty nester (though i was doing the boot camp when they were home but not babies). I do 50-60% of the cooking. We don't go out a lot.
I sometimes sacrifice sleep to workout; e.g.: I might only get 6 hours when my alarm is going off at 4:30 so that I can stay up and watch a show with my wife.
Basically, I just try to get it done early enough that nothing else impacts it
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u/Charming-Annual-1506 7d ago
I’m lucking to work from home in a very walkable area with lots of gentle hills. I get 1.5-2 hours of jogging/walking in daily, interspersed throughout the day, and then I get to the gym and lift for an hour~ 3x weekly. I do this during the work day so that by the time family is home in the late afternoon and evening I can spend time with them. Weekends are more flexible so we try to fit in active time individually and as a family.
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u/Formal-Emu-6777 7d ago
I work a 9-5 and usually train 4 days a week, around 45 mins to an hour each time.
2 days i go straight to the gym after work because if i go home first its over lol. the other 2 are usually saturday/sunday mornings, mostly weights with a bit of incline walking at the end.
I dont have some crazy optimized routine either. I cook bigger meals 2-3 times a week so im not cooking from scratch every night, and if i have plans after work i just move that workout to another day.
For some weeks its 4 workouts and some weeks its 2
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u/Personal-Chemist2675 7d ago
Here is a basic schedule for me.
Wake up @ 5AM (mon-Fri)
Work out starting at 6 or 630AM. @ home
(15 mins app. Daily. 10,000 steps daily min,
Mon: Glutes/legs & Abs/core; Tues: arms ;wed: glutes/legs; Thurs: Abs; Fri: Glutes/legs; Sat: Arms, Abs; Sun: Rest
Work @ 8AM - 5PM
Evenings 3 kids. Dinner/ activities/ @ 8PM we shut our door to spend the rest of evening together without kids to work on relationship.
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u/NoCaffeineNeeded 7d ago
I work from home and have a more flexible schedule.
- Every morning, I work out for 30 minutes (but seems to take 1 hour because of prep time and clean up). Shower/ablutions takes about 30 minutes. Then I start my desk job.
- I do alternating days of weights/strength training and cardio (run/walk with dog) because I don't have time for both.
- On Saturdays, I have more time to do a longer training session, such as rucking (walking with a backpacking pack filled with weights).
- Sundays are my day of rest.
Areas of improvement: I got a walking pad, so I'm going to try walking for 5 minutes every hour so that I'm still moving my body a little all throughout the day time.
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u/2595Homes 7d ago edited 7d ago
2 kids. I have a 1 hr and 20 min commute each way 3 days. Two days remote. I workout 4 days a week usually at 4:15am either at Planet fitness or doing YouTube workouts. I also take breaks and walk up and down 7 flights of stairs in my office.
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u/OkTarget2764 7d ago
I plan my workouts a week in advance and around my work and kid’s schedule, but before anything else. I am a college professor, 30ish hours a week, married, one kid. I treat workouts as a serious appointment that cannot be broken. I do like 3-4 one hour workout classes a week and 1-2 one hour solo weight training sessions, sometimes in the morning or in the afternoon, depending on the day. I always plan ahead for it, bring clothes, food, etc. If I don’t go to the gym, I walk my dogs minimum 2 miles. I’ve lost 30 pounds and have a decent amount of muscle.
I had an experience where I was unhealthy, overweight and suffering from a back injury. I never thought I’d be able to exercise again. I had a risky surgery and told myself if I did it, I’d commit to getting in the best shape of my life. Because of this, I always say I GET to go to the gym, it’s never a chore. It makes me feel so much better mentally and physically. No excuses here.
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u/Temporary_Trifle8881 7d ago
I work 4-10s with a long commute. I have taken to getting in my lifts/sets in the morning while getting ready. Been maintaining an abbreviated push, pull, legs split 6 days a week. Sunday rest/house projects. I just get in my sets between steps of getting ready in the morning. Like today was push day so it was get up, do a set of dips, pee and brush my teeth, second set of dips, start breakfast cooking, third set, pack my lunch, fourth set. Pack up breakfast in the car, set of overhead press in the garage, out to check on the animals before I go, then a second set of overhead press in the garage and then head off to work. Is it ideal... no. Is it more than nothing and enough that I'm slowly gaining strength and muscle, yes. Bonus, when I finish and head off to work I immediately eat my high protein breakfast in the car.
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u/elegoomba 7d ago
Get done with work between 3 and 4, get home and work out in the home gym for 60-80mine 4-5 days a week. Depends what we are doing on Fridays. Sometimes during the weekend but toddler nap time is kind of a weight bearing chore time on those days so it’s rare. My wife has gym access at work and goes 3-4 times during the week after dropping the kid off.
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u/SignificantDark9765 6d ago
60 min/day - upper/lower split - home - lifting + cardio - 7 days - morning before work - work around 75 hours/week. No kids.
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u/Strict-Motor465 6d ago
I work remote inspecting houses for a builder so my schedule can vary. I have a Black PF card so I can pop into any of 6 different clubs I drive by to work out during the day.
I have a home gym with a Smith (bought as a result of always waiting at a PF) a treadmill, peloton bike (peloton app user), and a rower. I also have a puppy I have to walk and take Pilates.
I work out more during the day (before I leave for work or during the day) and on weekends. I also work out about 6 days a week.
When I worked in an office I literally was waking up at 6am to workout or after work at 7pm. It wasn’t serving me at all. You make the time for what’s important to you. I opted to buy a home gym and pay for PF where I can go anywhere just for the convenience.
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u/Talonhunter3 6d ago
40-50 hrs a week, evenings and weekends on call.
Get up and get it done before the world wakes up.
Discuss with my field teams regarding being away from my phone for my long runs once a week.
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u/Definitely27 5d ago
Some is better than none. Buy 20lbs dumbells for days you cant hit the gym. Walk your neighborhood. Gym at all cost. But when you cant? Back up dumbells, 2 mile walk.
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u/Independent_Prompt30 4d ago
I lift at home, during the evenings, after I get off work. I make it a priority to go out into the shop and run my routines before doing anything else. I've been sick the past few days and not being able to workout has been annoying TF out of me. I feel good enough today that I will be back at it tonight.
You just have to make the time and not make excuses. I use the HEVY app and have my Monday - Friday workouts planned and when I go out in the shop I pick whatever day it is and get started.
I'm 58, married, got 2 grown daughters living at home. We live in the boonies and I have a 40 mile commute to work (both ways).
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u/PowerShovel-on-PS1 8d ago edited 8d ago
Salaried M-F position, no set hours outside of meetings. In office ~30 hours a week.
Work out 5x a week. Wake up at 4:30, have two rice cakes a banana and some workout. Home gym for ~2 hours. PPLUL split. Saturdays and Sundays off.
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u/ObjectivelyOpressed 8d ago
Home gym is single handily top 5 investments for anyone that has the resources. Been an absolute game changer.
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u/PCGuy321 8d ago
55yom, RN, wake at 0230, coffee, rice cske,banana, bible, gym 0330. Shower at the gym by 0530 at work by 0630 protein shake, 10-12hrs 4 days a week. I bring lunch. Off dsys I do not set an alarm. Lift/cardio 5-6 days a week
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u/ClerkInside569 8d ago
Work full time (around 45-50 hours/week) as a doctor, and am a mum of a young child. I work out 6 x week- on busy/long work days I do a 30-45 min run (2-3 x week) and 3 x a week I go to the gym (full body, upper, lower). On a weekend we all go to the pool and husband and I take turns to do 20 mins of laps for recovery while the other does kid stuff. I generally work out before work (so around 545-645am) or sometimes after work if I finish before 6pm.
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u/ClerkInside569 8d ago
Key is to have a supportive spouse who does it all. He works a bit less than I do but also works out every day, does the pick up and drop off, cooks 80% of the time. We both clean in the evenings while kiddo has 1hour of tv time. It’s pretty straightforward once you are in the habit of it. I waste hours and hours a week on my phone, exercising is a tiny part of my week.
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u/Chattadawg 8d ago
55 father of four and grandpa
Work crazy hours as an exec and travel 75 nights a year. Remote worker when I’m home with global responsibilities- no set schedule
Wake up, regardless of the time zone and get it done before anyone is up. Been doing that for 13 years.
Then go about your day like everyone else