Best Weight Loss Exercises for Busy Professionals in Toronto
Share
Busy professionals in the urban jungle of Toronto may struggle to fit in the time for exercise. After spending extended commutes on the bus and streetcar, as well as having a full schedule at work and a myriad of personal and professional responsibilities, finding time for quality workouts falls far down on their lists.
Weight loss and good lifestyle decisions take longer than a lot of time at the gym, however. From a decade as a Toronto personal trainer, I've learned effective workout strategies tailored especially for busy professionals.
The Toronto Professional Fitness Challenge
Toronto professionals face unique challenges when it comes to exercise. The competitive pace of the city and the long commute and work time create a formidable barrier between regular exercise and the professional. Consistent with recent studies, the average professional in Toronto commutes about 80 minutes daily and has no or little time for exercise and self-care.
Most of my clients approach me upset about not being able to follow through on exercise routines when they work demanding jobs. The truth however is you can achieve serious fat loss results if you plan well and follow the right exercise approach even when you barely have any time on your hands.
The Science Behind Fat Loss
Before diving into specific exercises, the science behind achieving fat loss has to be understood. The optimum approach resides in a combination of:
- High-Intensity Interval Training (HIIT) - Burns calories in minimal time
- Compound movements - Involves working multiple muscles at once
- Metabolic resistance training - It possesses an "afterburn effect" (EPOC)
- Strategic nutrition timing - Exercise performance and recovery are enhanced
Research in the Journal of Obesity shows that HIIT training can burn 25–30% more calories than steady-state cardio in the same amount of time. But that's not all – the "afterburn effect" can also boost your metabolism for 24–48 hours after you've left the gym, meaning you're still burning calories after you've completed your gym time.
Workout 1: 20-Minute Morning Metabolic Booster
This exercise is perfect for morning individuals who would like their metabolism boosted before beginning work. It will not require much equipment and can be conducted at home or even a hotel room if traveling out of town.
Equipment required: Pair of dumbbells or kettlebells (optional)
Warm-up (3 minutes)
- 30 seconds jumping jacks
- 30 seconds high knees
- 30-second body weight squat
- Arm Circles: 30 seconds
- 30 seconds torso twists
- 30 seconds of running on the spot
Main Circuit (14 minutes)
Perform each exercise for 40 seconds and rest for 20 seconds and then proceed to the next exercise. Repeat 2 times.
- Burpees (alternate by backing away if jumping not possible)
- Alternating Back Lunges
- Push-ups (Modify on knees if necessary)
- Mountain Climbers
- Dumbbell or kettlebell swing (body squats if equipment not available)
- Plank Shoulder Taps
- Squat jumps (alternately pulse squats for lower-impact)
Cool-down (3 minutes)
- Walk in place for 90 seconds
- 90 seconds of whole body stretching
This workout targets the large muscle groups and also maintains your heart rate so it maximizes caloric burning in minimal time.
Workout 2: Lunch Break Fat Burn
Most offices in today's Toronto either maintain their own mini gyms or share a fitness center nearby where you can stop at lunch time, exercise a bit, and be prepared to return to work refreshed and rejuvenated.
Facility or equipment required: Typical gym facility
Warm-up (3 minutes)
- 3 minutes of light cardiovascular exercise on any machine (stationary bike, elliptical machine, or treadmill)
Superset Circuit (15 minutes)
Perform exercises A and B consecutively without resting and then rest for 30 seconds before proceeding on to the next superset. Do 2–3 sets on each superset.
Superset 1
- A: Dumbbell goblet squats - 12
- B: Cable face pulls or kettlebell swings (15 reps)
Superset 2
- A: Push-ups or bench press on dumbbells (10–12 reps)
- B: Dumbbell rows or rows on the TRX (10–12 reps per side)
Superset 3
- A: Walking lunges (10 steps for each leg)
- B: Plank (30–45 seconds)
Finisher (2 minutes)
- 30 seconds maximum effort on selected cardio equipment
- 30 seconds break
- 30 Seconds Flat-Out Work
- 30 seconds behind
Cool-down (2 minutes)
- 2 minutes of stretching on the worked muscle groups
This workout is a high-efficiency time superset method that will be keeping your heart rate elevated but cycling through big muscle groups.
Workout 3: A Stress Reliever After Work
After a long, draining day at the office, this exercise relaxes and maximizes fat burning. It may be used in a gym or studio on the way home from work.
Facility and Equipment Needed: Gym machine access
Warm-up (5 minutes)
- 5 minutes of moderate-intensity cardio on machine of choice
Strength Circuit (15 minutes)
Do 45 seconds of every exercise and rest for 15 seconds and move on to the next one. Do 3 rounds also.
- Dumbbell or barbell squats
- Bench press or decline push-ups
- Assisted pull-ups or lat pulldowns
- Dumbbell shoulder press
- Deadlifts using kettlebells or Romanian deadlift
HIIT Finisher (5 minutes)
Choose a cardiovascular machine (treadmill, rowing machine, or assault bike):
- All-out 20 seconds effort
- 40 seconds ago
- Repeat 5 times
Cool-down (5 minutes)
- 2 minutes of walking
- 3 minutes of full-body stretching
This workout combines strength and high-intensity intervals for ultimate fat burning and muscle toning.
Workout 4: The Weekend Warrior
During your weekend off time, this total body workout helps boost fat loss results and compensate for skipped exercises during the week.
Warm-up (5–7 minutes)
- 5 minutes of moderate cardio
- Dynamic stretching and mobility exercises
Strength Training (25 minutes)
Do 3–4 sets of 8–12 reps for each exercise and rest for 45–60 seconds in between sets:
- Barbell or Dumbbell squats
- Dumbbell bench press
- Bent-over rows or seated cable rows
- Overhead press
- Romanian Deadlift
Metabolic Circuit (10 minutes)
Do each exercise for 40 seconds and rest for 20 seconds. Do 2 rounds:
- Battle rope slams or jump jacks
- Kettlebell swing
- Step-ups or Box Jumps
- Med Ball Slams
- Burpees
Cool-down (5 minutes)
- Foam rolling and stretching for 5 minutes
This longer workout makes the most of the weekend time and remains beneficial.
Nutrition Plans for Your Workouts
The best exercises must be complemented with good nutrition for maximum fat loss. The following are recommendations for busy professionals in Toronto:
- Sunday meal prep – Prepare and plan healthier meals and snacks for the week
- Pre-exercise nutrition – Take a light protein and carbohydrate snack 1–2 hours before exercise
- Post-workout recovery – Consume protein in a 30-minute window after working out
- Hydration – Carry a water container with you throughout the day
- Toronto meal delivery services – If time is extremely limited in your calendar, consider meal delivery services
Adding Workouts to Your Toronto Lifestyle
The secret to success is to incorporate these exercises into your daily routine:
- Commute wisely – Cycle in or alight from the train a few stops before inserting activity
- Take advantage of Toronto's fitness scene – Most studios provide 30–45 minute express classes
- Leverage technology – Utilize fitness applications to monitor workouts and hold yourself responsible
- Find a workout buddy – Exercise in a buddy system for mutual encouragement
- Train with a pro – Consider engaging a professional personal trainer from Toronto who specializes in efficient workouts
Monitoring Progress Beyond the Scale
Whereas fat loss usually takes place on the scale, working professionals need to monitor a series of parameters:
- Body measurement – Waist, hip and chest circumference
- Energy levels – Improved energy throughout the working day
- Stress Management – Enhanced ability to handle workplace pressure
- Sleep quality – Enhanced rest and recovery
- Workout performance – Improved strength and endurance
You can see real examples of these transformations in our client success stories.
Conclusion
Toronto working professionals do not have to spend a couple of hours in the gym burning fat. Effective time-saving workouts like the ones listed below will do the trick even with the most busy schedules. Remember consistency trumps perfection – regular and shorter sessions will always be better than longer occasional sessions.
I've trained hundreds of busy professionals in the city of Toronto who've both changed their bodies and their lives without having to change their jobs or sacrificing their personal life. The key here is finding what exactly works for your specific lifestyle and schedule.
Need to tone up in the midst of a busy Toronto work schedule? Reach me for a personalized analysis and workout regimen based on your needs and available time. Whether you're looking for one-on-one sessions, package deals, or online coaching, we have options to fit your busy schedule.
Not sure where to start? Book a 1-hour fitness consultation to discuss your goals and create a plan that works for you.
Disclaimer: If you suffer from any existing medical conditions or concerns, consult a medical professional prior to beginning a new exercise regimen.