How to Never "Not Have Time To Exercise" Again

four minutes If you made a New Year’s Resolution this year, statistically speaking, you’ve already dropped it right now.

For most people New Year’s Resolutions include losing weight and exercising more.  I’ve talked a little about weight loss before (and will more in the future), but I quickly want to get rid of one of the lamest excuses of all time for not exercising . . .

“I don’t have time.”

Sorry, but this is just not true. Everyone has time.  Everyone.

How can I say this?  Because research has pretty clearly shown that you don’t have to have a gym membership, you don’t have to have any exercise equipment at all, and it doesn’t take nearly as much time to give your body a little extra metabolism boost as many people think.

Sure if you have 30 minutes to spare, use it on exercise, but I’m telling you, “I don’t have time” isn’t an excuse.  You’re lying to yourself.  (That would be a better resolution – stop lying to ourselves.)

Here’s an example of what I mean.  It takes four minutes to do, and doesn’t require a warm-up or cool-down period.  Four minutes.  That’s it.

Do the following:

  1. Jumping Jacks for 20 seconds
  2. Rest for 10 seconds
  3. Alternating lunges for 20 seconds
  4. Rest for 10 seconds
  5. Squat jumps for 20 seconds (basically squat down and instead of standing back up, turn it into a little jump)
  6. Rest for 10 seconds
  7. Push-Ups for 20 seconds
  8. Rest for 10 seconds
  9. Crunches for 20 seconds
  10. Rest for 10 seconds
  11. Burpees for 20 seconds
  12. Rest for 10 seconds
  13. Hold a plank for 20 seconds
  14. Rest for 10 seconds
  15. Mountain climbers for 20 seconds
  16. Rest for 10 seconds

Done.  Four minutes.  So easy.  And everyone – I mean everyone – has four minutes to do this.  You don’t need special workout clothes to do it.  You won’t sweat so much that you need to shower afterward.  But you will breathe a little harder, get your heart rate up, and give your metabolism a little boost.

Will this workout get you the body of your dreams?  Probably not.  But it’s something.  And something is better than nothing.  And who knows, maybe you’ll enjoy this so much you’ll end up doing this twice in a day.

But here’s my point – “I don’t have the time” is not an excuse.  Everyone has four minutes in their day.  How long have you been on the internet right now?  How long do you spend on Facebook or watching TV?  How long has it taken you to read this article?  And speaking of TV, do you know you could probably do most of this workout during one of the commercial breaks!

So if you’re not going to exercise, that’s fine.  But do yourself a favor and don’t lie to yourself.  It’s not about the time you don’t have.

Oh, and to make this even easier for you, here is a free online timer that will tell you when your 20 seconds of exercise and 10 seconds of rest are done for the whole workout!  All you literally need to do is hit “Start” and you can do the whole workout listed above. There's a million different free apps for this, of course.

[And by the way, I just did this very workout just now before finishing this post.  My heart rate was 68 beats per minute before I started, around 135 afterward, and is slowly dropping as I continue to type.  See?  Everyone has four minutes.]

Do it.  Right now.  Seriously.  You might find that a couple minutes after you’re done, you’re feeling so good that you want to do it again.  Or maybe you realized just how easy it was that in a couple hours from now, you’re going to do it again.

Newton said a body in motion tends to stay in motion, but I don’t think he said how long it takes.  I submit that it’s around four minutes.  If you give this a try now you’ll 1) eliminate an excuse you’ve been using, 2) likely be proud of yourself for doing something, and 3) love yourself a little more than you did – all of which are positive, and hopefully will stay in motion.

I've pinned a bunch of quick and easy workout ideas for you here!