Disclaimer: Of course, I am by no means a licensed fitness instructor. I’m just sharing my experiences over the past year. Please consult your doctor before engaging in any type of fitness regimen.
When leaving your 9-to-5 office job for the entrepreneurial life of working out of your home office, you probably thought you’d have more time to workout, right? Maybe relaxing jobs on your lunch hour, or perhaps a jaunt to the gym before your morning coffee?
Then reality hit. Your day is full, your calendar is packed. Conference calls galore. That “working out thing” gets put on the back burner and your grand exercise plans go by the wayside.
Sound familiar? What you really need is a workout regimen that takes only 10-15 minutes to complete, 3 or 4 days a week — but that sounds “infomercial-too-good-to-be-true.”
Actually, no. Such a workout regimen does exist — it’s called Burst Training.
Our entire lives, we’ve been conditioned to think we have to sweat-it-out for an hour at a time just to get in shape. 45 minutes that treadmill; 30 minutes on the crosstrainer. Not only is this boring — it takes more time than you have in your busy schedule.
Enter Burst Training. Here are the basics:
- You perform a high-intensity exercise at 90% of your maximum effort for 30-60 seconds.
- Rest for a minute or two.
- Do another rep at 90% of max for 30-60 seconds.
- Repeat that 4-6 times.
Here are three reasons this is the ultimate entrepreneur’s workout:
1. It’s Quick
Total workout time? 10-15 minutes. Heck, you could squeeze that in between conference calls (as I have done many a time.) No more scheduling in drive-time to the gym, or an hour run, or a 45 minute spin class.
2. It’s Flexible.
I prefer to do my burst training in the form of sprints at a local soccer field, but you could do this with almost any exercise that gets your heart rate up to 90% of your max. I’ve done my workouts on an elliptical cross-trainer; I’ve done them by running in place (high-steps) on the beach; I’ve done them via kettlebell swings in my home office. The possibilities are endless. I’ve even read about some folks doing their workouts in their hotel room — a perfect option for entrepreneurial business travelers.
3. It Works.
Most importantly, these workouts just plain work. For years, I was a long-distance runner, but always noticed that when I trained the hardest, I actually put on weight. This is where the science comes in. It all comes down to the fact that these short bursts of exercise trigger the body to burn sugar for fuel during the workout, and then fat afterward. This means you will continue to burn fat for another 24-48 hours. Traditional endurance workouts, on the other hand, burn fat for fuel during the workouts … and that’s all.
These quick, effective workouts may be just what what the busy entrepreneur needs to save time and get in shape. Here are a few videos from Dr. Daniel Pompa explaining burst training in more detail: