5 Fitness Routines for Entrepreneurs (Under 10 Minutes Each!)

Balancing work and life can be complicated. With these fitness routines for entrepreneurs, there is no need to let your health take a back seat.

You can improve your health and fitness, plus can get the energy boost to power through your to-do list every day with these effective workouts.

1. Burpees Circuit

Burpee is a vigorous exercise that provides a full body workout. They help to build core strength, boost cardiovascular fitness, and improve balance. It is particularly beneficial for developing leg endurance and challenging upper body strength.

A full burpee involves a squat thrust, push up, and star jump. Start in a standing position with feet together jump back into a high plank position. Do a press up then bring your knees back up to your elbows and finish with a star jump. The whole sequence is designed to be done quickly.

You can complete a simple ten-minute full body workout with just burpees. Aim for as many burpees in 50 seconds as you can. Rest for 10 seconds then repeat. Increase the number of reps as you become fitter.

Having correct form is very important in order to not cause injury to yourself. It is also best to do them on a softer surface such as grass or an exercise mat for a softer landing. Once you have mastered the basic burpee you can try different variations. Or combine it with other exercises in a circuit routine to make workouts more interesting.

2. Planks Workout

The 10-minute plank workout designed by Stacey Lei Krauss involves different variations of the plank. The exercises shift your center of gravity which makes the muscles in your arms, glutes and back work to stabilize you. Adding this routine into your exercise plan 3 times a week will help you strengthen and tone your muscles, improve your posture and balance.

To do the standard plank you hold your body off the ground making sure it is in a straight position. Start on all fours with hands directly under your shoulders (resting on your forearms can be easier for beginners). Your knees and feet need to be in line with your hips. Tuck your toes under so they are flat on the floor and raise your body so it forms a straight line from your shoulders to heels. Hold this position for 30 seconds.

The full workout includes a sequence of the standard plank followed by variations of the position. The variations include a side plank and moving your legs whilst keeping your body off the ground with your core muscles. The sequence involves 6 positions that you hold for 30 seconds and take 30 seconds rest between each. Roll your shoulders and wrists when resting to release tension.

3. HIIT Training

High Intensity Interval Training is a popular training technique that burns a lot of calories in a short amount of time. It involves quick, intense bursts of exercise that increase your heart rate, followed by short low-intensity active rest periods. HIIT workouts generally last from 10 to 30 minutes and can be done anywhere. Trainers advise that 2 or 3 times a week is good with at least 24 hours rest between each session.

The workouts can include sprinting, biking, or body weight exercises such as burpees, sit-ups, tricep dips or split jumps among others. An example would be sprinting with 100% effort, followed by walking at a slower pace for a few mins this would be repeated 4 to 6 times depending on the length of the workout. Another option is to combine several different body weight exercises. You can easily customize the workouts to suit your exercise preferences.

Along with fat burning benefits, HIIT training helps build muscle, increase metabolism and can help reduce heart rate, blood pressure, and blood sugar.

4. Shadow Boxing

Shadowboxing involves punching the air and dodging an invisible opponent. Normally done with a shadow on the wall (hence the name) or a mirror, shadow boxing involves using your arms but also clever footwork and full body movement to mimic a real fight. Boxers use shadow boxing routines to practice and hone their skills, when training for fights. It is also a great 10-minute workout that can be used in a daily fitness routine.

An effective cardio workout, shadow boxing has many health benefits. These including weight loss, toning your arm muscles and abs and strengthening your back muscles. It is also fun and quickens your reflexes.

You can practice at your local gym or in privacy at home once you know the moves. With no need for equipment or long sessions, it is a fun way to include cardio exercise in your busy lifestyle.

5. Jump Rope

Recommended by the American Heart Association jump rope is a very effective exercise with many benefits for the body. Jumping rope at a fast pace burns more calories than running for the equivalent time and is not so hard on your joints. It also increases agility and endurance strengthening your legs, arms, and shoulders.

Just 10 minutes of jump rope a day can greatly improve your health and fitness and is also good for your brain. Exercise involving physical activity and mental demands like coordination, rhythm, and strategy have a bigger impact on cognitive function. Compared with exercises that are less mentally demanding, such as a walking on a treadmill.

So not only will jump rope workouts help keep you active and healthy physically but also mentally. Which makes it perfect for the innovative entrepreneur who needs a quick yet effective way to stay fit.