For busy shift workers, especially those with split shifts, finding time to work out can feel nearly impossible. Between long hours, travel time, and the need for rest, fitness often takes a backseat. However, staying active is crucial for maintaining energy levels, reducing stress, and improving overall well-being. The good news? With the right strategy, you can still fit in effective workouts without feeling overwhelmed. Here’s how:

Many shift workers think they need to spend hours in the gym to see results, but the truth is that short, high-intensity workouts can be just as effective. High-Intensity Interval Training (HIIT) is one of the best ways to maximize results in a short period. These workouts combine bursts of intense activity with short rest periods, helping you burn calories and build endurance quickly.

For example, a 20-minute HIIT session might include:
• 30 seconds of jump squats
• 30 seconds of push-ups
• 30 seconds of burpees
• 30 seconds of rest
• Repeat for 4-5 rounds

This type of workout keeps your metabolism elevated even after you finish, making it perfect for shift workers who need quick and efficient routines. Plus, you can do it at home or in a break room—no gym required!​

When working split shifts, you likely have gaps of time between shifts. Instead of using this time solely for scrolling on your phone or lounging, try to incorporate some movement. Even a quick 10-minute stretch or brisk walk can help you stay active and feel more refreshed before heading back to work.

If you have a 30- to 60-minute break, consider a more structured workout. A simple bodyweight workout like this can be effective:

• 10 minutes of brisk walking
• 3 sets of 15 squats, 10 lunges per leg, and 10 push-ups
• 5-minute cool-down stretch

Breaking up your workout into shorter sessions throughout the day can be just as beneficial as a single long workout. The key is to stay consistent and keep your body moving whenever possible.​

If your workplace isn’t too far away, consider walking or biking instead of driving. Even if your commute is too long for a full walk, try parking farther from your workplace or getting off public transport a stop earlier to add extra steps. Small changes like these add up over time.

If you're driving, you can still squeeze in some exercise before or after work. For example:
• Arrive 10-15 minutes early and do a quick workout in the parking lot (bodyweight exercises or a jog around the block).
• Use resistance bands in your car for arm exercises while sitting before heading inside
• Take the stairs instead of the elevator when you arrive

​By making small tweaks to your routine, you can fit in extra movement without drastically changing your schedule.

One of the biggest barriers to fitness for shift workers is the lack of a consistent schedule. However, treating your workouts like an important appointment can help you stay on track. Set a specific time for your workout each day, whether it’s before your shift, between shifts, or right after work.

Here are some tips for planning your workouts:
• Set realistic goals – Don’t aim for an hour-long gym session if you know you only have 20 minutes.
• Choose your workout style – If you prefer yoga, strength training, or cardio, pick something that excites you.
• Have a backup plan – Some days will be unpredictable, so have quick workout alternatives ready.
• Use a fitness app or planner – Tracking your workouts can help you stay consistent.

​When you make workouts part of your daily routine, they become a habit rather than a chore.

Working split shifts can be exhausting, and while exercise is important, so is rest. Overtraining can lead to burnout and injuries, so listening to your body is key. Some days, a light workout like stretching or yoga might be more beneficial than an intense session.

Here’s how to maintain balance:
• Get enough sleep – Aim for at least 7 hours of sleep, even if you need to split it into naps.
• Stay hydrated – Water helps prevent fatigue and muscle cramps.
• Incorporate active recovery – Light stretching, yoga, or walking can help with muscle recovery on rest days.
• Don’t skip meals – Eating a balanced diet supports your fitness goals and keeps your energy levels stable.

​By focusing on both movement and recovery, you’ll be able to stay consistent without overexerting yourself.

Even with a split shift, you can still prioritize fitness. The key is to be flexible, make the most of small windows of time, and choose efficient workout methods. Remember, consistency matters more than duration—every movement counts!

Need help building a fitness plan that works with your busy schedule?
Join our Shift Your Health community for more tips and support from fellow shift workers striving for a healthier lifestyle!