Life is unpredictable, so missing a workout is not something you should panic about – it happens to the best of us.
The important thing to know is that there are ways to ensure you still get the best possible results, even when it feels like your busy life gets in the way of your fitness goals.
Here are four options for when you’re too short on time to do your workouts:
- Use the Missed Workout Day as Your Rest Day. Rest days are not set in stone, so a really easy way to solve the missed workout problem is to do your missed workout(s) the following day and just continue with your workout schedule as normal for the rest of the week, doing the sixth workout on your rest day and beginning the next week on your usual day.
- Add the Missed Workout to Your Next Day’s Workout Schedule. If you have enough time and energy to add your missed workout(s) to the following day’s schedule, then by all means, do it. Personally, this is one of my favorite ways to make up for missing a workout, because it’s also the quickest and doesn’t mess with my Sunday rest day or rescheduling of any kind, leading me to the next solution to the missed workout problem.
- Push Everything Back a Day. Yes, this solution can even be easier. When you miss a workout , you can push your entire workout schedule back an entire day. The only downside to this solution is that you don’t finish on the original date you set. However with this option, you won’t need to worry about finding enough time to cram several workouts into one day or having a weird off day.
- Skip a Day: I really hate throwing this one out there, because this one can really lead to failure if you take advantage of it. Unless something major happens where it is impossible for you to work out, really try to make up your missed workouts in one way or another – don’t just skip workout days because you’re too tired or don’t feel like it…not good enough. The only issue I have with this one, is that those who miss workouts without making them up in one way or another also tend to be those who miss workouts repeatedly, which can only lead to one thing: failure.
What to Do if You Miss More Than One Workout?
If you find you missed more than two workouts in a week, simply start your week over again the next week and take a good look at your workout schedule to learn how to best to fit exercise into your day.
Scheduling workouts into your day well ahead of time is one of the best ways to ensure you don’t miss your workouts, which will get you the results you’re looking for. You can’t go into a workout program half-heartedly and expect the best results…you really have to work for it – decide to commit and succeed!
I realize the above is not going to help everyone, so please leave a comment if you need help getting back on the right track with your workouts.
I started working out with 21 day fix again this week missed today . should I make it up tomorrow with the dirty 30 or will that be to much in one day to do? or should I just let it go and move on to tomorrows workout
Hi Amber, It is really up to you, either way would work. Personally, I would probably double up since the workouts are just 30 minutes, you will not be overtraining. Bethany
Hi. I’m doing the T25 workout and I’m currently on week 2 third day. However I’m different as I’m doing alpha and beta at the same time in order to do Gamma sooner. So basically double friday EVERYDAY. I feel like I can handle it as I’m not overweight or severally unhealthy. I just need to improve my fitness, lose some fat In my stomach to reveal the abs I lost and regain my shape and muscle strength. I’m basically setting my self up for the gym life. My body feels very exhausted however. Even doing simple things like running for the bus seems like running a marathon. I’m thinking of skipping the 2 (alpha and beta) workouts tomorrow to get some rest but still continuing as normal. Is that cool or am I already pushing my body too far doing double workout? Or maybe I can just do alpha?
Hi Ayo, Maybe do a week or two of just the alpha workouts to build a little endurance and then try going back to doubles. Sounds like you will be fine and just need a little time to recover. Bethany
Hi. You see i missed 4 workouts because of school activities and needed to be there the whole day and i had examination too. I havent had enough sleep also but I kinda feel guilty because I didnt have the chance to work out. Tomorrow, i have the chance to exercise but i dont know if i should continue or just repeat it next week and do something instead of pushing all of it in one day. if id do something then what is the best workout? I feel like my body is out of shape right now please help. thanks!!
Hi Arwen, Doing all the workouts in one day would be to much. I would just repeat the week over again, so if you were on week 4 going into week five, just start the on the first day of week 4 and continue form there.
I completed 4 weeks of t25, then had some work travel interfere for two weeks but I was able to get 2-3 days of cardio from playing basketball. Should I start the program over, repeat week 4, or move onto week 5? Thanks!
Hi Jill, since in week 5 the intensity increases, I would repeat week 4 or start over. It depends on how you feel, if you feel good and can keep up with the workouts I would lean towards repeating week 4, if you are having troubles keeping up, starting the program anew I think would be best. Bethany
Hi, Beth. I am on Week 1 of Focus T25. Today is DoubleDay Friday. I missed yesterday’s workout due to my father being hospitalized. Should I start from yesterday’s workout and double up on Friday, or would you recommend that I skip yesterday, pretend like I didn’t miss it, and just do my DoubleDay work out today..? Thanks!
^^^^^^ I meant to say, should I double up on Monday.
Hi Sarah, hope your father is feeling better. I think doubling up is fine. Or you could do your double workout today and a single workout Saturday, which would get you back on track with the schedule. -Bethany
Hi Bethany,
I completed week one and week 2 of beachbody’s T25. I’m on week 3 and I have a very chesty cough and a bad asthma flare up. I have missed day one and day 2 already and it looks like I will miss the rest of the week. I’m very annoyed that it is cutting into my program however I don’t want to risk getting an asthma attack. Should I just start at week one again or start on 3 week when I’m well and continue. I’m upset it’s going to effect my results. Any advice would be appreciated. :)
Hi Danielle, you do not have any reason to be upset, it may just take an extra week or two to get yout results. And I agree, you definitely do not want to risk an asthma sttsck. I would just continue where you left off in the program when you feel ready. –Bethany
Did 5 weeks of t25 finished the alpha stage but I missed 4 weeks now should I start from the very begining again??
HI Marci, I would recommend starting over since it has been a month. But, it is up to you. -Bethany
I missed week 4 because I had to go out of town unexpectedly. Should I just pick up with week 4 where I left off or start over?
Hi Allysa, don’t worry too much, just start back up where you left off. -Bethany
Well missed Double Friday and all of this week so my best bet is to start all over 1/24-1-29
Hi Nick, you are correct – after missing that many days, your best bet would be to just start over next week and begin anew. Good luck!
I missed 3 days of my week 2 due to an injury. Should I repeat the whole week 2?
Hi Kai, I would strongly suggest repeating week 2 if you had to miss three workouts. Just remember it’s not a big deal to repeat a week…you’ll just finish the program a week after planned, but will still get the same amazing results. Good luck, and try to take it a little bit easy on yourself if you’re feeling any residual pain from the injury. And always remember that if something hurts, don’t do it or modify the movement so it doesn’t hurt any longer. Better luck with week 2 this time! :)