We’re all guilty of saying that we’re too busy or we just don’t have the time to exercise, when, really, we do. We just choose to spend our time doing something else, which is usually a lot less active and productive. Whilst it’s completely normal to put off going to the gym or for a bike ride every now and again, it’s really important to remember why we should soldier on and get it done.

It’s easy to say we’re too tired or too busy. But all you need is 30 minutes of your day to get your mind and body moving and I guarantee you’ll feel incredible afterwards. Exercise is one of the best forms of therapy, after all.

So, let’s get those endorphins flowing!

1. Go for a run

You don’t need fancy equipment or a gym membership to exercise. Although those things may help, the first thing you can do is put on your running trainers and get outside.

Aim for at least 30 minutes of exercise but, if you find yourself with just 15 or 20 minutes to spare, that is plenty of time to run around the block a few times.

It doesn’t matter if you have to walk a little bit or stop to catch your breath, just put one foot in front of the other and get moving. Work up a sweat and tire yourself out, you won’t regret it.

2. Walking

If you live within walking distance of your place of work, then take advantage of it. Leave the car at home or forget that bus pass and walk.

It may sound simple but walking to and from work can make a huge difference, especially to begin with. If walking isn’t your thing, then hop on a bicycle! If your workplace isn’t within walking distance, then look for other opportunities to walk to places that are.

Walk to your local high street at the weekends, walk to the post office or take the dog for two walks instead of one. Or, if that isn’t viable, park your car a bit further away or get off the bus a stop or two early. Whatever you do, get those steps in.

3. Burpees

If you’re looking to really get your heart rate going, then look no further than burpees. When executed properly, these can burn some serious calories.

Burpees are a full body exercise. They help to build strength and are a great way to tone up, especially the arms, legs and chest.

You can do burpees anywhere, at any time – so, no excuses. Do them in the ad break of your favourite TV show, while you’re waiting for the bath to run or even while the kettle is boiling. Burpees are the perfect exercise for when you’re short on time but want maximum impact.

How to: Stand with your feet shoulder width apart, lower your body into a squat and then place your hands in front of your feet, shifting the weight in your hands. Jump your feet backwards so that you are in a plank position, keeping your body straight. Jump your feet towards your hands and then tuck jump.

4. HIIT

High intensity interval training, otherwise known as HIIT, is a great way to burn calories and get a sweat on.

One of the big benefits of a HIIT workout is that you really don’t need much time at all, so they are ideal to squeeze into your lunch break.

You can get some incredible results from completing high intensity workouts in short, quick bursts.

What is HIIT? It is the perfect mix of cardio and strength training and there are so many varieties that you will never get bored.

6. Download a fitness app

A lot of people spend most of their time trying to think of exercises to do and, before they know it, they’ve run out of time completely. This is when a fitness app can be extremely beneficial.

They have tailor-made workouts to suit you, your goals and the time you have to spare. No need to spend your own time creating a routine, as it is all taken care of for you.

Portable and easily accessible, as long as you have your mobile phone, the Battle Ready 360 app can help get you organised, with your daily plan set up by us – the experts.

So, next time you have 10, 20 or even 30 minutes to spare, how are you going to spend it?

Download our fitness app on the App Store or Google Play to help you take the next steps in your fitness journey.