Balancing schoolwork, extracurricular activities, social life, and maybe even a part-time job can be challenging for students. Busy schedules leave little time for fitness. Yet, staying active is crucial for maintaining physical health, boosting energy levels, and improving focus and mood. As the days get shorter and the weather cooler in the fall, it can be tempting to skip exercise altogether. This is even more true when weekdays include team practice.
But with a little bit of creativity and lots of time management, you can fit quick and effective workouts into your routine. Depending on the sport and fitness goals, workouts also need to be planned outside of club practice.
Here are some practical tips and quick and effective workout ideas to help busy students stay active after school.
Aim For Short, High-Intensity Workouts
When your schedule is packed high-intensity interval training (HIIT) is the best type of exercise to fit in. These workouts typically last between 10 to 20 minutes and alternate between short bursts of intense exercise and brief recovery periods. HIIT can effectively burn calories, build strength, and improve cardiovascular fitness in a short amount of time.
Quick HIIT Workout:
Warm-up: 2 minutes of jumping jacks or jogging in place.
Circuit:
- 30 seconds of each exercise with a 10-second rest in between movements: burpees, mountain climbers, squats, push-ups, and high knees.
- Repeat the circuit 3 times for a total workout of about 15 minutes.
Cool down: 3-5 minutes of stretching to relax your muscles.
This after school workout can be done anywhere, without any equipment, making it perfect for squeezing in after school or before dinner.
Take Active Study Breaks
Study smart by adding in some exercises. Sitting for long periods while studying or doing homework can lead to fatigue and restlessness. Set a timer to take a 5-minute break every 30-45 minutes. Use these breaks to do bodyweight exercises like planks, lunges, or even pump out a quick arm workout.
Active Break Idea:
- Do 15 squats, 15 push-ups, or 1-minute plank every time you finish a chapter or complete a section of your homework. These mini-exercises can add up throughout the day, giving you an energy boost and keeping your muscles engaged.
Join A Sports Team
If you’re involved in sports or any extracurricular activities that require physical movement, you’re already staying active. If not, fall is the perfect time to join a sports team. These after school activities not only keep you moving but also help build social connections, making exercise more fun and less of a chore.
Take Advantage of Fall Weather
Fall is a great time to enjoy outdoor activities. Cooler temperatures make it comfortable to exercise outside, and you can enjoy the beautiful fall scenery at the same time. Consider activities like running, hiking, or biking after school. Even a 20-minute walk with a friend or a jog around the block can make a significant difference in your physical activity level and mood.
Quick Outdoor Workout:
Find a park or open space and perform a circuit of 5 exercises:
- 1-minute jogging, 30-second jumping jacks, 1-minute lunges, 30-second sprints, and 1-minute of bodyweight squats.
- Repeat 2-3 times for a quick and refreshing outdoor workout.
Use Technology to Stay Motivated
Fitness apps and videos are great tools to stay active without leaving home. Many apps offer short workout routines specifically designed for busy schedules, allowing you to follow along anytime, anywhere. Set goals, track your progress, and use reminders to stay committed to your fitness routine.
Tip: Invite a friend or family member to join you for an online workout challenge or to share your progress. Accountability can make all the difference in staying motivated to exercise after school!
Stretch and Relax
Not every workout has to be intense. Incorporating stretching or yoga into your routine can be just as beneficial, especially after a long day of sitting in class. Stretching helps increase flexibility, reduce muscle tension, and improve overall relaxation. Try a 10-minute yoga session or a stretching routine focusing on your back, shoulders, and legs to unwind and stay limber.
Create a Consistent Routine
The key to staying active is consistency. Find a time in your daily schedule that works best for you, whether it’s right after school, during a study break, or in the evening. Block off that time for your workout, schedule it in your calendar, and stick to it. Even 10-15 minutes of activity each day can have a positive impact over time.
Make Fitness Fun
Finally, remember that staying active after school should be enjoyable. Choose activities that you love, whether it’s dancing, skateboarding, playing tag with siblings, or trying new sports. When you find joy in what you’re doing, it becomes easier to stick with it and make it a habit.