The last thing most people want to do after or before a long day at work is expend non-existent energy at the gym. With post-graduate careers looming (for most of us), we're trying to maintain the same fitness and food habits with less money and less time. Depending on your personal preference and work schedule, figure out which time of day works best for you. You could very realistically get a very good workout in by just waking up one hour (or even 45 minutes) earlier. Because you are in a time crunch, the planning of your days becomes more important. Determine on Sunday night which days you are going to incorporate cardio and know that because you may only have one hour that your lift will have to either be condensed or involve less rest time between sets (in this case I would design more supersets). I like to plan out my week based on my schedule and what I have planned. Here is a sample to get you started:
Monday: legs, abs
Tuesday: shoulders, forearms, stair sprints [short cardio]
Wednesday: chest, cardio circuits
Thursday: back, 25 min. run [long cardio]
Friday (rest day)
Saturday: arms, swim
Saturday: arms, swim
Sunday (rest day)
Although I have personally never worked out while at work, I know many people who do. I've heard of people jump-roping, sitting on medicine balls, running in the emergency exit stairwells, and even jumping jacks!
Here's an at-work exercise link:
...and one slightly more embarrassing:
Keep in mind that if you walk to work and/or to the metro, that's exercising!
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