If you’re finding it tough to fit a workout into your busy schedule then stop thinking about having to get a whole hour to yourself every day. Fitness can be accomplished in short bursts, and anyone can find a little extra time each day for physical activity. Here’s how to find an extra 15 minutes a day. Find 30 minutes and you’ve got yourself time for a full-body workout at the gym or a walk but even with 15 minutes you can do a lot to improve your health and fitness.

  1. Log off from Facebook (and Twitter, and Instagram….)

You don’t have to give up social media entirely but you end up spending so long on these sites that mindless surfing takes up an hour or more each day. Limit your time online to two short sessions a day – over coffee in the morning, and later at night. Once you’re off, stay logged out.

  1. Plan Your Day.

For most people, the mornings are the times when you are more productive and more likely to be able to accomplish tasks easily. Set up your major tasks for the morning, and also schedule your exercise for as early as possible. The further through the day you go, the more likely fatigue will set in and other events occur to through off your schedule.

  1. Ink-in Your Workout Time.

Put your workout on your calendar like you would a doctor’s appointment or a business meeting. You are more likely to turn up and not miss the session when it is there in black and white.

  1. Just Say No.

Occasionally (or more often) you end up saying yes to things you don’t really want or need to do. If someone asks you to do something, say “I’m sorry, no, I can’t.” Be bold and use the word no to free-up precious time.

  1. Let Things Slide.

Consider how much time you spend on folding your sheets just right or making sure everything in the fridge is organized. Would some of this time be better spent working out? Yes. Aim for a good level of cleanliness and don’t worry if your house is not show-home neat.

  1. Buy Some Time.

If you are fortunate enough to have a little spare cash, assess your priorities and buy some time for the gym by hiring a cleaner to come twice a month to do the heavy-duty tasks, or sign up for a meal planning and food delivery service.