Balancing career demands, family life, and social commitments in Singapore’s time-strapped culture often leaves little room for exercise. Yet, according to the Singapore Physical Activity Guidelines, adults should aim for 150–300 minutes of moderate-intensity aerobic activity weekly, along with muscle-strengthening exercises twice a week. Fortunately, these goals can be achieved even with a packed schedule, if workouts are structured and intentional.
In this blog, we’ll explore time-saving strategies, backed by certified personal trainers, to help busy Singaporeans stay fit without sacrificing productivity or personal time.
Why Is It So Hard to Find Time to Exercise?
Finding time to exercise is a common struggle, especially in Singapore’s productivity-driven environment. According to the Ministry of Manpower, the average Singaporean works 44.3 hours per week, often leaving little energy or motivation for physical activity.
This challenge is compounded by digital distractions, prolonged screen time, and lengthy commutes, all of which reduce the time available for physical activity. Psychological barriers also play a role: when exercise is viewed as time-consuming or difficult, it’s often deprioritised in favour of more immediate obligations.
This mismatch between intention and action frequently leads to sedentary habits, which increase the risk of chronic health conditions. Overcoming these barriers begins with rethinking how exercise can be integrated into everyday life in a strategic, efficient, and sustainable manner.
How Can a Personal Trainer Help Me Save Time?
Personalised Planning Removes Guesswork
A personal trainer designs a custom fitness plan tailored to your goals, current fitness level, and available time. This eliminates the trial-and-error approach that often leads to wasted effort or inconsistent results. With expert planning, every session is optimised for progress.
Efficient Use of Limited Equipment and Space
Many people spend unnecessary time figuring out how to work out with limited resources, especially at home or in small gyms. Personal trainers are skilled at designing effective workouts using minimal or readily available equipment, thereby reducing setup time and confusion.
Built-In Accountability Boosts Consistency
One of the most overlooked benefits of having a trainer is the accountability it provides. Regularly scheduled sessions with a personal fitness instructor keep you on track, even during hectic weeks. This structure helps reduce missed workouts and maintains momentum, two factors critical to long-term success in fitness.
Real-Time Adjustments Avoid Plateaus
Trainers monitor your performance and make informed changes as needed. This avoids stagnation and ensures you continue progressing efficiently, without wasting time on routines that no longer serve you.
What Are the Best Quick Workouts Recommended by Personal Trainers?
High-Intensity Interval Training (HIIT)
HIIT remains one of the top recommendations for busy individuals. According to a 2019 Sports Medicine meta-analysis, HIIT improves aerobic capacity and metabolic health in significantly less time compared to traditional steady-state cardio. A typical session guided by a personal trainer can be as short as 15–20 minutes and involves alternating periods of intense effort (e.g., sprinting, cycling, bodyweight moves) with short rest intervals.
Bodyweight Circuit Training
Personal trainers frequently prescribe bodyweight circuits because they require no equipment and can be done anywhere. These circuits often combine movements like squats, push-ups, lunges, planks, and mountain climbers in a non-stop sequence. Research published in the Journal of Strength and Conditioning Research shows that full-body circuits can improve both strength and endurance in under 30 minutes.
EMOM and AMRAP Workouts
Trainers also recommend time-structured formats such as:
EMOM (Every Minute on the Minute): Perform a set number of reps at the start of each minute and rest for the remainder.
AMRAP (As Many Rounds As Possible): Complete as many rounds of a set of exercises within a given time (e.g., 10–20 minutes).
These formats encourage intensity, efficiency, and mental focus, key components for time-crunched individuals.
Time-Under-Tension (TUT) Strength Sets
Time-under-tension training involves slowing down each repetition to increase the time your muscles remain under load, without extending the total workout duration. Personal trainers use this method to help clients maximise muscular activation and strength development in short sessions. For example, performing squats or push-ups with a 3–1–3 tempo (3 seconds down, 1-second hold, 3 seconds up) can turn a simple 20-minute session into a highly effective strength workout.
Resistance Band or Dumbbell Complexes
For those with access to basic equipment, short strength-based sessions using resistance bands or light dumbbells can simultaneously target multiple muscle groups. Trainers often use these tools to maintain muscle tone and joint function in a minimal amount of time.
How Do I Stay Consistent With Limited Time?
Schedule Workouts Like Appointments
Treat exercise as a non-negotiable part of your day. Set fixed times in your calendar, whether it’s early morning, during lunch, or after work. A study published in Health Psychology found that consistent scheduling significantly boosts adherence, especially among time-pressed individuals.
Start Small and Stay Realistic
You don’t need an hour to see results. Short workouts of 10–20 minutes, done consistently, improve cardiovascular fitness and muscle endurance over time. The key is regularity, not duration.
Use Habit Stacking
Combine exercise with existing habits to build consistency. For example, do a quick workout right after your morning coffee or before your shower. This method, known as habit stacking, is supported by behavioural research for its effectiveness in forming lasting routines.
Work With a Personal Trainer
A personal instructor provides accountability, structure, and expert guidance. By having someone track your progress and tailor your plan, you’re more likely to follow through, especially on busy days.
Conclusion
Limited time doesn’t have to mean limited results. With expert guidance, structured routines, and consistent habits, even the busiest individuals can achieve lasting fitness outcomes. Personal trainers help you exercise smarter by eliminating inefficiencies and building sustainable routines. For those seeking an expert personal trainer in Singapore, Results! Personal Training should be your preferred place. We offer tailored programs that fit your schedule and deliver real, measurable progress.
