The “I Don’t Have Time” Workout Plan

If you’ve ever said, “I don’t have time to work out,” you’re not alone. Most people are juggling work, family schedules, stress, and everything else life throws at you. The problem usually is not motivation. It is that most fitness programs are built like you have unlimited free time and zero responsibilities.

At Renegade Fitness, we coach real people with real schedules. Most of our members are parents and professionals in their 40s and up, and they do not want fitness to feel like a second job. They want a plan that fits into their week, does not beat them up, and actually works.

Here is the truth. You do not need more time. You need a plan that is realistic.

Most people fall off because they pick a routine that does not match their life. If a program requires five or six workouts per week, all it takes is one crazy work week (or travel week, or sick kid week) and suddenly you are off track again. The best plan is the one you can repeat consistently, even when life gets hectic.

What actually works

For most parents and professionals, the best place to start is simple: strength training a few times per week.

Not because we are anti-cardio, but because strength training gives you the biggest return on your time. It helps you build muscle, improve posture, support your joints, and feel better in your body. When you are stronger, daily life feels easier too.

The plan (simple on purpose)

This is the type of structure we use with many of our members because it works in the real world:

• Strength train a few times per week
• Keep workouts focused and efficient
• Progress over time (instead of doing something completely different every day)

Below are two example days from the kind of programming we run at Renegade Fitness.

Workout Example Day 1

A1 – KB Goblet Squat x 6–8
A2 – HK KB Press + Windmill x 6–8 each

B1 – Band Assisted Pause Chin Up x 6–8
B2 – 1L Slider Hamstring Curl x 8 each

C1 – Kickstand 1 DB RDL x 6–8 each
C2 – Lateral Bear Crawls x 3–4 rectangles

D1 – BB Floor Press x 6–8
D2 – Split Stance Standing Band Chop x 8 each

Workout Example Day 2

A1 – KB Deadlift x 5–6
A2 – Side Plank x 30 sec each

B1 – Incline DB Bench Press x 8–10
B2 – 2 PT KB Row x 6–8 each

C1 – Steep Incline DB Bicep Curls x 8–10
C2 – Ipsilateral Deadbug w/ Roller x 8–10 each

D1 – DB Reverse Lunge x 6–8 each
D2 – JG Tricep Extension x 8–10

What to do on your “off” days

On the days you are not strength training, we still want you moving. This does not need to be complicated. For most people, averaging 8,000 to 10,000 steps per day is one of the best habits you can build for your overall health and long-term results.

Why coaching matters

This is where most people struggle on their own. It is not because they are lazy or unmotivated. It is because they are guessing.

What should I do today?
Am I doing this right?
How heavy should I go?
Should I push through this pain or modify?
Am I even making progress?

This is why coaching changes everything. Our job is to take the guesswork off your plate.

At Renegade Fitness, our coaches help you:

• choose the right weights
• move correctly and safely
• modify exercises when needed
• progress over time without getting hurt
• stay consistent even when life feels hectic

Ready for a plan that fits your schedule?

If you’re tired of starting over and want a plan that fits your schedule, we can help.

At Renegade Fitness, you’ll get coaching, structure, and accountability so you can train consistently, safely, and with a real plan. No guessing. No random workouts.

Book a free consultation on our website (click join now at the top of this page) and we’ll help you choose the best starting point based on your goals and schedule.

‍

‍