As a serial entrepreneur, I understand when some people say, “There is not enough time in a day.” It can be immensely overwhelming, as the demands of managing multiple businesses, juggling family tasks, along with taking care of myself, all leave me with little time to do everything. Nonetheless, I believe that anything is possible and with a positive mindset, time management and energy-efficient solutions, anyone can create a fulfilling and balanced lifestyle that helps them flourish personally and professionally. Although your days, weeks and months may be packed, carving out moments for your health and well-being is essential and achievable.
Exercise as the foundation of a balanced life
Creating a physical exercise routine within your schedule can be daunting and, in most cases, feel like a luxury. Still, staying active is vital for maintaining and or enhancing your physical and mental health. Any form of physical activity can greatly improve your well-being, boost your mood and productivity, amplify mental clarity and reduce stress of any kind. It is most certainly crucial for time-pressed individuals and entrepreneurs. However, one misconception about physical exercise is people believe you need to spend hours in a fancy gym, with a plethora of equipment, a personal trainer and a complete lifestyle overhaul. I’m here to tell you that is not the case. The reality is you can see progress and results from consistently committing to a 20-minute workout routine.
Here are three types of physical exercises you can integrate into a busy schedule:
Cardio-based exercises — Power walking, running and cycling strengthen your cardiovascular system, elevate your heart rate, improve endurance, help maintain or lose weight and enhance your mood.
High-Intensity Interval Training (HIIT) — A workout strategy where you perform short bursts of intense physical techniques or movements, accompanied by brief intervals of rest. Throughout a HIIT exercise activity, bursts of physical techniques and movements are performed in segments, typically lasting between 15 and 30 minutes. What makes HIIT workouts unique is they are quick, help burn a significant number of calories, help build strength quickly and are primarily full-body workouts.
Body-weight exercises (Calisthenics) — A form of exercise using one’s own body weight as resistance to build strength, muscle endurance and flexibility. Body-weight exercises primarily consist of fundamental movements, including pushing, pulling, swinging, bending and jumping. The most common forms of body-weight exercises are push-ups, pull-ups, sit-ups, lunges, planks and pistol squats. The most convenient aspect of body-weight exercises is that no equipment is required and they can be performed anywhere. Additionally, body-weight exercises engage multiple muscle groups simultaneously, working out your entire body using your own body weight.
Once you have decided on the physical exercise style that suits you, the next step is to consider when to incorporate exercise into your schedule. Frankly, there is no one-size-fits-all or perfect time. It boils down to your energy levels and lifestyle. Mornings are a great time and opportunity to set the tone for my day with purposeful movement.
“Morning exercise can set your circadian rhythm, help you feel more alert, and establish a sense of accomplishment before the day even begins,” ~ Dr. Cedric Bryant, President and Chief Science Officer of the American Council on Exercise.
Scientifically, a quick workout first thing in the morning boosts your mood, focus and psychological momentum, scientifically known as behavioral activation, which carries throughout your day and influences everything else you do.
However, the mornings are not an ideal time to incorporate an exercise routine, which is perfectly fine. But there is always an evening. For many, the evening presents a realistic and peaceful window to prioritize their health. Especially after a long day of work, family responsibilities and errands, evening exercise is a great way to end a productive and busy day. Furthermore, even taking a light evening walk, running, doing simple strength exercises and practicing yoga helps lower cortisol by regulating your circadian rhythm, releasing built-up stress and creating conditions for deeper relaxation and more restorative sleep.
For those who cannot find time in the mornings or simply feel more energized later in the day, evening exercise offers an opportunity to reconnect with yourself, let go of daily pressures and close out the day on a positive note.
Once you have chosen a physical exercise style and time, the final question is: What types of workouts can you do? As a former athlete, here is a breakdown of beginner-friendly workouts for each physical exercise style.
Beginner cardio
- Brisk Walk (15–20 minutes): A low-impact way to increase your heart rate, improve circulation and clear your mind.
- Light Jogging: A moderate-intensity option to build stamina and boost cardiovascular health without overwhelming your joints.
- Interval Walk-Run: Alternate one minute of brisk walking with one minute of jogging for a total of 20 minutes — great for gradually increasing endurance.
- Cycling: A gentle ride outdoors or on a stationary bike to strengthen leg muscles and enhance aerobic fitness.
- Swimming (20–30 minutes): A full-body, low-impact workout that improves lung capacity, builds strength and supports joint health.
Beginner HIIT
Body-weight HIIT circuit (20 minutes)
Alternate 30 seconds of effort with 30 seconds of rest. Repeat the entire sequence three to four times:
- Jumping jacks: Elevate your heart rate and warm up the body.
- Body-weight squats: Build leg strength and engage your core.
- High knees: Improve coordination and cardiovascular conditioning.
- Mountain climbers: Strengthen shoulders, core and legs while burning calories.
- Standing punches: Boost heart rate and release tension through dynamic movement.
Beginner body-weight exercises (calisthenics)
Simple foundational moves that engage multiple muscle groups:
- Push-ups: Strengthen chest, shoulders and triceps (start on knees if you can’t lift your entire body weight).
- Body-weight squats: Build lower-body strength and improve mobility.
- Plank hold: Activate your core and support spinal stability.
- Lunges: Enhance balance and strengthen legs and glutes.
- Glute bridges: Target the hips and lower back for stability and power.
Indeed, choose exercises that align with your current fitness phase and level. If you are just beginning, be sure to keep your approach simple. As you progress, modify your physical exercise routine to align with your fitness goals.
Although life can be busy and time can fly by, you deserve time to care for your body and mind. By committing just 20 minutes a day to movement, you can transform how you feel, work and live. So pick a time that suits you, start small and remember: progress is built one consistent step at a time.
Featured image: Photo by Anastasia Shuraeva
Edited by James Sutton
