The Department of Sport and Exercise Medicine from Changi General Hospital (CGH), SingHealth Office of Regional Health, and Exercise is Medicine Singapore, share fitness hacks for busy lifestyles.
We get it — life can be hectic. From chasing tight deadlines at work or burning the midnight oil for school, finding time to exercise consistently can feel like a daunting task.
But here's some good news:
"You do not need endless hours at the gym to hit the recommended 150-300 minutes of moderate-intensity physical activity per week. With a few clever strategies, you can condense that goal into
shorter, more intense workouts that fit into even the busiest schedules," said Dr Fadzil Hamzah, Senior Staff Physician from the
Department of Sport and Exercise Medicine at
Changi General Hospital (CGH), a member of the
SingHealth group.
Whether you are struggling to exercise consistently or working out once or twice a week but want to do more, here is how you can make the most of your limited time by introducing some efficient, fun, and practical ideas to get you moving!
9 Gold nugget tips for time-saving, intense workouts
1. Try High-Intensity Interval Training (HIIT)
HIIT is like the espresso of workouts — short, powerful, and energising.
In just 20-30 minutes, you can alternate between bursts of intense effort and short recovery periods. Think of a simple cycle like this:
Results:
Studies show that HIIT not only boosts cardiovascular fitness but also helps burn calories even after you have finished exercising1.
2. Have micro workouts: Snack on exercise throughout the day
Who says you need to dedicate an hour to exercise? Break it up! Try five 5-minute bursts of activity throughout the day. For example:
Morning: Do 5 minutes of bodyweight squats
Lunch break: Do 5 minutes of brisk stair climbing
Evening: Do 5 minutes of jumping jacks or dancing in your living room
At the end of the day, these mini workouts will add up!
Results:
A study involving short, intense bursts of cycling on a resistance bicycle at maximum effort for 30 seconds, 3 times a day, with each bout separated by approximately 4 hours of rest, performed for 3 days in a week, for 6 weeks, demonstrated significant improvements in peak aerobic power, leg strength, insulin sensitivity, blood lipids, and quality of life in healthy adults2.
Another exercise to try:
Tabata workouts are another great option. It is a form of HIIT that is just four minutes long but incredibly intense. Pick an exercise (e.g., burpees, cycling, or jump squats), and follow this structure:
It's quick, sweaty, and effective!3
3. Opt for exercises that work multiple muscles (compound exercises)
When time is tight, prioritise exercises that target multiple muscle groups simultaneously.
Results:
Moves like squats, push-ups, and deadlifts pack more punch than isolation exercises, saving you time while still delivering great results.
4. Turn chores into fitness opportunities
Make the best out of household chores by doubling it up as exercise opportunities!
Crank up your favourite playlist and turn cleaning, gardening, or even vacuuming into a cardio session.
Add lunges, squats, or calf raises while doing your chores to sneak in some strength training.
5. Leverage on technology
Fitness apps and online videos offer guided workouts ranging from 7 to 20 minutes, that can be tailored to your schedule.
This makes it easy to squeeze in a quick session between meetings, classes or during break times.
6. Do active commutes
Swap your regular commute for an active one whenever possible.
Walk or cycle to work or school or get off public transport a stop earlier to add more steps to your day. This is a simple and effective way to keep you moving.
You can also consider taking the stairs instead of the lift, or walking to your colleagues' desk in the office for face-to-face conversations instead of speaking over the phone or instant messaging. This makes the social interaction more personal too!
7. For weekend warriors: Do power sessions
If your weekdays are packed, focus on quality workouts during the weekend.
Spend 45–60 minutes on routines that combine cardio, strength, and flexibility exercises.
8. Make exercise social
Why not turn your workout into a social event? Combine exercise with socials activities by organising group activities like rock climbing, dance classes, or even a friendly game of soccer. Not only will you break a sweat, but you will also enjoy quality time with your friends.
For extra motivation, find a workout buddy who shares similar goals who will keep you accountable.
If that doesn't work for you, consider signing up for group fitness classes. The financial investment and scheduled commitment create strong incentives to stay consistent.
9. Stretching and breathing is exercise too!
Never underestimate the power of stretching and deep breathing exercises.
Results:
A quick 10-minute yoga or stretching session can improve flexibility, reduce stress, and help your body recover faster from intense workouts.
For more exercise tips for busy lives, check out this video! Video is courtesy of
Mediacorp Bloomr.SG
How to stay safe while pushing your limits with high-intensity workouts
High-intensity workouts have gained popularity due to their efficiency in delivering results in a shorter period of time.
However, these exercises may come with risks, particularly for those who push too hard or neglect proper precautions.
Understanding and knowing how to mitigate these risks is crucial to stay safe and reap the benefits of intense exercise.
Let's dive into how you can protect yourself from injuries and cardiovascular events while still enjoying the advantages of high-intensity workouts.
Risks of high-intensity workouts
1. Injuries from overuse or improper form
High-intensity workouts often involve repetitive, high-impact movements.
Without proper form or adequate recovery, it may lead to overuse injuries such as ligament and tendon injuries, muscle strains or bone stress fractures.
2. Cardiovascular stress
While high-intensity exercise can improve heart health, it also places significant strain on the cardiovascular system.
For individuals with underlying heart conditions or those who are unaccustomed to intense exercise, the risk of adverse events such as arrhythmias (abnormal heart rhythm) or
heart attacks (myocardial infarction) increases.
3. Excessive fatigue and burnout
Overtraining can lead to extreme fatigue, decreased performance, and even weakened immunity. Your body needs adequate time to recover to prevent burnout.
4. Rhabdomyolysis, a rare muscle injury
This rare but serious condition occurs when muscle tissue breaks down too rapidly, releasing a protein called myoglobin into the bloodstream.
In large quantities, myoglobin can overwhelm the kidneys and lead to complications such as kidney damage or
kidney failure.
High-intensity exercise performed excessively or without preparation can trigger rhabdomyolysis. Signs and symptoms may include:
Severe muscle pain and swelling, often in the legs, arms, or lower back.
Weakness or difficulty moving the affected muscles.
Dark-coloured urine, resembling tea or cola, caused by the release of myoglobin.
Extreme fatigue or nausea during or after exercise.
Swelling or tenderness in muscles that were overexerted.
Steps to lower the risk of exercise injury and adverse events
1. Get medical clearance prior to engaging in high-intensity workouts
If you are new to high-intensity workouts or have any pre-existing medical conditions, consult a healthcare professional before starting. A thorough health screening and assessment can help identify any limitations or risks you should be aware of.
2. Do warm ups and cool downs
Begin every workout with a proper warm-up to prepare your muscles and cardiovascular system. Similarly, a cool-down phase helps your body transition back to a resting state, and reduces the risk of post-exercise soreness and dizziness.
3. Prioritise proper form over repetitions
Concentrate on executing exercises with the correct technique rather than focusing solely on the number of repetitions or the weight of the loads.
If you are uncertain about your form, consider working with a certified fitness professional to ensure you are performing exercises safely and correctly.
4. Progress gradually
Avoid jumping into advanced workouts too quickly. Gradually increase the intensity, duration, and frequency of your sessions to allow your body to adapt.
5. Stay hydrated and eat well
Proper nutrition and hydration support energy levels and recovery. Dehydration or inadequate fuelling can increase your risk of cramping, dizziness, and other exercise-related complications.
6. Listen to your body
Pay attention to how your body feels during and after exercise. Rest when you need to, and do not ignore warning signs of overtraining.
7. Incorporate rest days
Recovery is just as important as the workout itself. Schedule rest or active recovery days to give your muscles and cardiovascular system time to heal and rebuild.
Warning signs to stop exercising
immediately
Recognising when to stop exercising is vital to avoid serious health complications. Do not exercise if you are unwell. If you experience any of the following symptoms, stop your workout and seek medical attention if needed:
1. Chest pain or tightness
This could be a sign of a heart problem, especially if accompanied by shortness of breath or dizziness.
2. Severe shortness of breath
While breathing heavily is normal during intense exercise, an inability to catch your breath or feeling like you are suffocating is a red flag and may indicate an underlying heart or lung problem.
3. Dizziness or fainting
These symptoms could indicate dehydration, low blood sugar, or a cardiovascular issue.
4. Sharp or sudden pain
Pain in your joints, muscles, or chest that comes on suddenly is a sign to stop and assess what's happening.
5. Nausea or vomiting
Feeling sick during or after exercise may indicate you are overexerting yourself or are dehydrated.
6. Extreme fatigue or weakness
If you feel so exhausted that you are unable to continue safely, it is time to stop.
7. Dark-coloured urine
This could be a sign of rhabdomyolysis and requires immediate medical attention. Early intervention is crucial to prevent serious complications.
Stay hydrated and avoid pushing yourself beyond your physical limits to lower the risk of this condition.
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High-intensity workouts can be an excellent way to improve fitness, but they come with risks that should not be ignored.
By taking steps to lower your risk of injury and cardiovascular events and knowing when to stop, you can safely enjoy the benefits of these powerful workouts.
Staying active does not have to mean sacrificing precious hours. With these tips, you can integrate fitness seamlessly into your lifestyle.
Consistency and creativity is key - so lace up those sneakers, find what works for you, and have fun on your journey to a healthier, more active you!
Remember, fitness is a lifelong commitment, and safety should always come first.
References:
1. Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. 2012 Mar 1;590(5):1077-84. doi: 10.1113/jphysiol.2011.224725. Epub 2012 Jan 30. PMID: 22289907; PMCID: PMC3381816.
2. Wun CH, Zhang MJ, Ho BH, McGeough K, Tan F, Aziz AR. Efficacy of a Six-Week Dispersed Wingate-Cycle Training Protocol on Peak Aerobic Power, Leg Strength, Insulin Sensitivity, Blood Lipids and Quality of Life in Healthy Adults. Int J Environ Res Public Health. 2020 Jul 6;17(13):4860. doi: 10.3390/ijerph17134860. PMID: 32640602; PMCID: PMC7369806.
3. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30. doi: 10.1097/00005768-199610000-00018. PMID: 8897392.
Ref: G25
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