Busy modern business professionals and startup heroes with limited free time to go to the gym often find it hard to ALSO achieve their physical training goals. As summer approaches, the stress begins to build, adding to their already over-stuffed bootstrapped plates.
Only so many hours in a day, right? Limited access to proper workout equipment and who wants to deal with changing clothes, getting sweaty, showering…and all that jazz?
Listen, this article’s for you. The dirty little fitness secret is that a) you don’t need any equipment at all to get summer-ready and b) getting/staying in-shape doesn’t have to take up tons of time. Plus, you only need a tiny amount of floor space to workout properly.
Focus on Short Periodic Bursts of Bodyweight Exercises
There are HUNDREDS of body weight exercises out there to chisel your physique with. Here are three articles with tons of ideas. Check those out, bookmark them, and then there are three awesome videos below which you can watch and draw inspiration from as well.
- 50 Bodyweight Exercises You Can Do Anywhere
- 101 Bodyweight Exercises You Can Do Anywhere (with Demonstrations)
- Top 20 Bodyweight Exercises for Building Muscle & Strength
Whiteboard Worthy Videos
- 44 Best Body Exercises Ever
- 35 Min Body Weight Workout
- 25 Min Insane Body Weight Workout
Those longer workout vids are just great for getting an idea of how much intensity you can add to these exercises. All those people have hardcore summer-bods, but they don’t need to spend much time with weights and conditioning machines.
Take a look at your week. Where can you fit in 5 to 10 minute workouts? Put your schedule through the grinder and see where the holes are. Remember, you don’t need a ton of time and you don’t even need to get sweaty. Why?
Because you can spread things out. Let’s look at an example bodyweight workout that would take you about 5 minutes and you can do it anywhere.
- 1 minute side to side lunges.
- 1 minute burpees
- 1 minute body weight squats
- 1 minute plank
- 1 minute Hindu pushups
That’s just one idea. But the basic idea is to create micro-workouts that you can do a couple times a day no matter what. Where can you fit them in? That’s the only thing to really figure out. Now, folks that get into this typically transform into one of two types:
- The first type figures out their ideal micro-workout that gets their heart pumping, hits the right muscles, and does the trick and then they pretty much just stick to that.
- The second type seeks to constantly change their micro-workouts up from day to day, week to week, and month to month.
It really doesn’t matter. To see an example of Type 1, check out this video of a 60 year old man that has a “daily fitness ritual” five days a week of…
- 700 pushups
- 10 sets of pull-ups
- 10 sets of dips
- He throws in some ab work as well.
Point here is that he created a ritual he can do in the park in the mornings. If you like the logistical challenge, it’s a good idea to create a new micro-workout for each day with different exercises to keep you and your body guessing.
After that it all comes down to your food intake and eating behavior. Again, if you do, say, 3 or 4 micro-workouts (which might total the typical 30-40 minutes people spend in the gym) it comes out to lots of extra calorie expenditure. Make sure you’re getting enough essential vitamins, minerals, and macronutrients: carbs, fats, proteins. Enjoy!