In an ideal world, we’d all be fitting in our fitness routines with a mix of aerobic activity and strength training, never skipping leg day. But if a lack of time in your schedule has been holding you back, fret not. We consulted a fitness expert to craft a beginner-friendly fitness routine for various lifestyles. Here’s what we discovered:

How to Develop a Fitness Routine for Every Lifestyle

Success in maintaining a fitness regimen lies in adaptability and consistency, says Robin Behl, co-founder of The Tribe. “It’s about finding creative ways to stay active, regardless of your location or schedule. By incorporating simple exercises into your routine, whether it’s a brief break between Zoom meetings or a layover at an airport, you can prioritize your fitness goals and ensure they remain a consistent part of your lifestyle,” he explains.

If You’re a Morning Person

Congrats on being in the good books of fitness trainers worldwide—morning workouts can improve sleep and flood the brain with feel-good endorphins. For quick morning exercises, try shoulder exercises, neck circles, and spinal stretches like the cat-cow stretch or twisting stretches to promote flexibility and mobility throughout the day.

If You’re a Night Person

For night owls, prioritize consistency and enjoyment in your fitness routine. Aim for workouts in the late afternoon or evening that align with your body’s peak energy levels. Include strength training, cardio, and flexibility exercises, and focus on quality sleep for optimal recovery. Pre-bed stretches or yoga can help you wind down after a night workout.

If You’re Always on the Go

When you’re constantly on the move, opt for a compact fitness routine that adapts to various environments and time constraints. Carry a skipping rope and resistance band in your travel kit—they’re lightweight and versatile for on-the-go workouts. If space allows or if you’re outdoors, incorporate short sprints to boost heart rate and lower body strength and speed.

If You Have a Sedentary Lifestyle

Combat stiffness and tension from prolonged desk hours with simple exercises like retractions against a wall and spine work. Retractions correct rounded shoulders by engaging muscles between shoulder blades, while spine exercises enhance mobility and alleviate stiffness from sitting.

If You Travel Often

Maintain a consistent fitness routine even while traveling. Sneak in skipping sessions during spare moments—it’s effective for cardiovascular health and requires minimal space. Follow up with bodyweight exercises like push-ups and squats for a quick but impactful workout, no equipment needed.

Adaptability is key to fitting fitness into any lifestyle. Find what works for you and make it a consistent habit for a healthier, happier you.