A workout for the uber busy (and a video tour of my home gym)


I must say, I’ve spent a long time on my soap box talking about how important it is to put yourself first and keep your fitness habits a top priority in order to live a healthy life. And although it was well meaning (and I still stand behind my message), after launching my business 4 months ago, I can completely relate with those of you who tell me you just don’t have time.

Now I get it!!

But guess what! You don’t need much time to stay fit. Even if you can only muster 15 or 20 minutes a day, you can do SOMETHING to move your body in a positive way. And why is this important?


It will reduce your risk of chronic disease
  • It will increase serotonin – the happiness hormone
  • It will increase brain power
  • It will keep your fitness habit consistent
  • It will make you feel productive
  • It will keep you focused on what’s important (hint: your health)
  • It will keep you looking hot!

Reason enough?

Then let’s consider what’s reasonable to do if you’re too busy to workout. Obviously, convenience and accessibility are key, so here’s a few ideas from my own fitness regime. I’m a big fan of weight bearing exercise (at least 2 to 3 times per week) as it maintains strong bones and lean muscle mass which is so important, especially for women.

Here’s a quick tour of my “home gym” and a sample workout that I will often do. It truly is a busy girl’s solution for fitting in a little fitness in an overstuffed day.  Down below is my favorite 20 minute home gym workout and a list of where to find the equipment.


I do this circuit in full, going directly from one exercise to the next and take a minute break before starting it again. Generally I do it about 5 times and it takes no more than 25 minutes total.

Warm up

Repeat 2 times:

  • 25 fast squats
  • 25 reverse lunges


  1. 20 weighted squats (hold dumbbells at shoulders)
  2. 20 weighted reverse lunges
  3. 10 wide grip pull ups (I put a foot on a chair for support)
  4. 20 push ups (I’m on my knees for half of it)
  5. 12 overhead presses
  6. 15 jump squats
  7. 10 ab rolls or a 2 minute plank hold (if you don’t have a roller)

Rest and repeat 3 to 5 times.

TIP: If I feel like really getting my heart pumping, I’ll race up and down the stairs once or twice in between sets (and I have 4 flights of stairs in my house!!)

Want to make your own gym?  Sweet!  Here’s a list of my equipment:

So if you’re a busy gal like me, give this a try and let me know what you think.  A home gym is a cheap investment that pays huge dividends and you don’t have to deal with sweaty strangers at the gym :)  If this is too much for you, try going through it once or twice or just start by heading out for a 30 minute walk.  Fitness is all about consistency and sustainability so do what you can, when you can.

Have fun with it!



Oh hey!
Before you go...

7Habits3dIf you're curious about how to lose weight through habit modification (aka without much effort) checkout this free research-based guide, The 7 Habits of Highly Effective Fat Loss. I like to call it my non-crazy making guide to losing weight.

Just enter your name and email and I'll send it right over to you!

  • Share on Tumblr

Oh hey, wait up! Quick question for you….

fitness coaching for women


  1. says

    Caren, I am so glad you showed us your home “gym”. I have pretty much the same in my bedroom {only I need to up my weights} and still get a pull up bar. I suck at pullups. Thank you for saying that is not about the gym, but about consistency. I totally agree and I feel so much better after seeing that you maintain a healthy body doing what you do. :)

Leave a Reply

Your email address will not be published. Required fields are marked *