9 time-saving gym hacks for busy people

1. Go to the gym early

Getting up early to go to the gym isn’t as much of a pain as it may seem. By leaving early you’ll miss the traffic and the gym will be quieter so you don’t have to wait to use your favourite bit of kit. When your session is done you’ll have the whole day ahead of you and once you get in the routine you’ll start to feel great.

2. Join an express class

These 15-30 minute high intensity interval training (HIIT) classes pack a punch when it comes to cardio, burning calories fast. Doing two or three HIIT sessions a week will help build your cardio fitness and get the blood pumping in no time. Speak to your local Nuffield Health gym to see which express classes they run.

Any high intensity training should be mixed with lower intensity exercise to give your body a break and keep it guessing. Find out what an optimal 7-day fitness routine looks like here.

3. Leave your mobile phone

It’s easy to get distracted by social alerts, texts, calls or even just shuffling music. If you want to save some time try leaving your phone in the changing room. Plug your headphones into the gym's entertainment system or just listening to the music playing from the speakers.

4. Pack your bag the night before

Wondering what gym essentials you'll need to pack? Unsure of what to wear to the gym? You're not alone. For some people, knowing what to wear and what to pack is the hardest part of planning a workout.

To help, lay out your gym kit and prepare your bag the night before so you can just jump up, get dressed and go. Don't think too much about it but make sure what you do wear is comfortable and flexible. Make sure you only pack your gym bag basics to ensure you don’t waste time searching around in your bag for your headphones or water bottle.

5. Run to the gym

What could be a better warm up than running to the gym? Save yourself ten minutes and arrive already set for the workout ahead.

6. Go bare faced

Makeup smudges on your towel and mascara running down your face - not a good look. Save yourself the blushes (and time) by going to the gym fresh-faced.

7. Alternate your training

Reduce the need for breaks between exercises by alternating what body part you work out.

For example, work your legs in one part of the circuit and your torso in the next. This way, your legs can get some valuable rest while you train your torso and vice-versa.

8. Set yourself a circuit and repeat

Time can be saved by planning what exercises you’re going to do in advance. Create your own circuit (or ask a personal trainer to make one for you) and complete it as many times as possible in 30 minutes - work with as few rest periods as feels comfortable.

9. Prepare a post-workout meal in advance

When you have little time it can be tempting to skip some key elements of your gym routine, but recovery is a vital part of fitness. Lots of people like a quick protein shake after a workout, while others prefer a more substantial meal if they train earlier in the day.

Make your post-workout snack, such as a berry smoothie with berries, oats, yogurt, milk, nuts and seeds, the night before. Just whip it out of the fridge before you head to the gym and refuel, and is especially necessary if you have to go straight to work after your workout.

We all know that eating junk food and eating poor-quality food can have a big impact on our training. If you're unsure of what a healthy diet looks like, take a look at our recommendations for a nutritious diet and adapt your training around healthy sources of fuel that will help you meet your goals.

Last updated Wednesday 12 June 2024

First published on Monday 14 December 2015