If you’re caught between running a business and an undeniable craving to get fit, then you’re not alone. As a small business owner there are many things that fall by the wayside. When you’re busy keeping on top of the work, getting to the gym can be put on the backburner.
Finding the time to stay healthy and fit can be a challenge for anyone. But when you’re a self-employed entrepreneur, it becomes a chore that’s nearly impossible.
Long hours, lack of rest and the stress of owning a business can be detrimental to your physical health. And we all need a little more work-life balance in our lives! From HIIT to strength training, eating the right foods and maximising your workouts, here are the fastest ways to get fit for 2018.
Go Hard with HIIT
Unlike the business world, the gym doesn’t require you to spend countless hours there to reach your goals. Your workouts should be quick and efficient. That’s why High-Intensity Interval Training (HIIT) is perfect.
HIIT is made up of short but effective workouts combining weights and cardio bursts. It’s fast and furious. Breaks are built into the workout structure – but these rest sessions are short and sweet. And when you’re not resting, you have to be totally sweating to reap the rewards.
HIIT is great for reaching fitness goals because it increases your calorie-burning capacity, even after you’ve finished. The best thing about these workouts is that they can be adapted to suit you. It’s also the fastest way to boost stamina and strength, shred kilos and look and feel fantastic.
You can do the bodyweight workouts anywhere or choose from a variety of exercise machines to fuel the workouts. Max trainers, cross trainers, treadmills and rowing machines are the best machines for HIIT interval training. The key is to look for equipment that engages the entire body – especially for cardio workouts. You can also incorporate interval training into your day using medicine balls, weights and jump ropes or thorough leg workouts and full-body exercises.
A 10 second interval of burpees, front kicks or thrusters with weights should make you breathless. Start with 20 minutes of HIIT three times a week, alternating between intervals of ‘flat out and go’, and breaks. Intervals can be mixed up depending on your fitness goals. For example, go hard for 20 seconds, followed by 10 seconds of rest, or 30 seconds of work with 30 seconds of rest.
Focus on the ‘Big 4’
Compound exercises that work the full body are great to mix up your HIIT workouts. Focus on the ‘big 4’, which can be easily modified for any fitness level. Lunges, pull-ups, push-ups and squats are great because they’re functional and help you to get fit fast. They can also be easily added into your day without relying on getting to the gym or investing in equipment.
These full-body exercises can be achieved with or without resistance and target all the major muscles. The most important thing to remember when performing these exercises is form. Your focus must be on getting the exercises right to avoid potential injuries. Use the ‘big 4’ exercises to mix up your HIIT workouts and push yourself to your limits. Add weights or resistance bands to boost your strength and see results faster. Full-body exercises are also great for assisting in real life situations. Because of the muscle groups they target, they make everyday activities, like playing with your kids and carrying shopping, that much easier.
If your fitness goals include building muscle fast, then invest some time into strength training. At the end of every workout, include strength training exercises with resistance or weights. Building your core through stretching and stability should be done at least twice a week for the best results.
Weights and resistance bands or machines are the easiest way to incorporate strength exercises into your regular workouts. You can use body resistant exercises too, such as the ‘big 4’ to build your strength and muscle tone Repetition is the fastest way to see results. Add a few into your HIIT workout and see how you go!
Benefit from Burpees
As with the full-body compound exercises, burpees provide a quick and efficient way to get fit. This simple exercise can be added to your HIIT workouts or use it as your ultimate full-body exercise for increasing strength and endurance, burning fat and body conditioning.
Burpees are great because they work all the muscles across your body. It’s the one exercise to rule them all. If you truly want to stay fit and combat your body’s natural loss of muscle mass, burpees improve your physical performance by going beyond endurance to build strength. Try burpees with push or pull ups or for an even bigger challenge, the Bobby Maximus ‘prison burpee’ workout will get your blood pumping quickly. All you need is 15-20 minutes, a floor and some stamina.
Teaming up with a fitness buddy or personal trainer can be an easy way to stay committed and have fun. Ambitious business people may need some extra motivation or creative ways to add more fitness into your day. And this provides the perfect solution. Better yet, team up with someone in the office for your workouts so your schedules coincide.
Keeping fit and healthy is a great way to get your creative juices flowing. Regular exercise is proven to boost brain power, reduce stress and improve your energy – all essential for productive work days and overcoming business challenges.
Which workouts will you be including in your schedule?
This article is written by Jayde Ferguson who recommends Orbit Fitness – the largest supplier of fitness equipment in Western Australia suitable for home gyms and at-home workouts. You can catch Jayde on Google+ to discuss this piece.