How CEOs and Entrepreneurs Can Stay Fit with a Busy Schedule: Practical Strategies for Success

Written by Obi Owoh,

Founder of LionStrong Elite 

As a CEO or entrepreneur, you’re no stranger to a packed schedule. From running meetings, closing deals, managing teams, and making pivotal decisions — the demands of your business leave little room for downtime. Yet, one thing that many successful business leaders overlook is their physical health. The truth is, staying fit is not just a luxury; it’s a crucial element that directly contributes to your productivity, mental clarity, and long-term business success.

In this blog post, we will explore practical strategies for CEOs and entrepreneurs to stay fit despite their busy schedules. Whether you’re just getting started or looking to optimize your current routine, these actionable tips will help you integrate fitness into your daily life without sacrificing time or energy.

1. Prioritize Fitness Like You Would a Business Meeting

One of the primary reasons CEOs and entrepreneurs neglect their health is because they treat exercise like an afterthought. Instead, treat your workouts like any other high-priority meeting — something non-negotiable and essential to your performance.

How to do it:

• Schedule it: Block time on your calendar for exercise. Treat it like any important business meeting, and stick to it.

• Consistency is key: A short, consistent workout routine is better than sporadic, lengthy sessions. Make it part of your routine.

• Plan ahead: Have a clear plan of what you’ll do during your workout, so you’re not wasting time deciding when you should be exercising.

Real ROI:

• Increased discipline in other areas of your life.

• Less mental fatigue throughout the day due to consistent physical activity.

• Improved mental resilience, helping you tackle business challenges more effectively.

2. Implement Short, High-Intensity Workouts

As a busy professional, the time you have for fitness may be limited. Fortunately, you don’t need hours in the gym to see results. High-Intensity Interval Training (HIIT) offers a powerful, time-efficient workout that can be done in as little as 20 to 30 minutes.

How it works:

HIIT combines short bursts of intense exercise with brief rest periods. This method maximizes calorie burn, boosts endurance, and improves cardiovascular health in a short period of time.

How to do it:

You can choose between two effective workout durations, depending on how your day is shaping up:

• Two 30-minute sessions a day: Split your day with two intense 30-minute training sessions. This structure allows you to break up your workouts, keeping your heart rate up and muscle tissue engaged at different points during the day.

• Three 10-minute sessions daily: If you’re really tight on time, three 10-minute high-intensity workouts spread throughout the day still provide significant benefits. Each session should involve full-body exercises with enough intensity to break down muscle tissue and elevate your heart rate.

The key to success is ensuring that you are working at a higher intensity, keeping your heart rate elevated, and incorporating exercises that challenge your muscles. Whether you’re completing two 30-minute sessions or three 10-minute sessions, the emphasis should be on efficiency and intensity.

Real ROI:

• Greater physical stamina without requiring large time commitments.

• Efficient calorie burning, which aids in fat loss and muscle building.

• Boosted metabolism for hours after the workout, improving productivity.

3. Incorporate Dumbbells Into Your Routine

For CEOs and entrepreneurs, time and accessibility are crucial. Having a set of dumbbells close by is one of the best ways to ensure you’re always ready for a workout, regardless of how busy your schedule is.

Why dumbbells?

Dumbbells are incredibly versatile, offering a wide range of exercises for both upper and lower body. They are perfect for those looking to target multiple muscle groups in a short amount of time. Dumbbells also help improve your coordination, balance, and functional strength, which are key for both physical performance and business success.

How to do it:

• Always within reach: Keep a set of dumbbells in your office, home, or even in your car. The flexibility of dumbbells makes it easy to fit in a workout anywhere — in between calls, before a meeting, or after a long day.

• Full-body exercises: Dumbbells can be used for squats, lunges, presses, curls, and more. These exercises activate multiple muscle groups, ensuring you’re engaging both your upper and lower body.

• Minimal space: Dumbbells don’t require a lot of room, making them ideal for small offices or home settings.

Real ROI:

• Dumbbells allow for quick, efficient workouts, even in the tightest spaces.

• You can easily incorporate strength training into your routine, building muscle and increasing strength.

• Training with dumbbells improves functional strength, which is beneficial for overall physical performance and endurance.

4. Incorporate Movement Into Your Workday

Sitting at a desk for long hours is not only bad for your posture but can also lead to weight gain and mental fatigue. The good news is, you don’t have to spend hours in the gym to stay active. Incorporating small bouts of movement throughout your workday can significantly improve your fitness.

How to do it:

• Take short breaks: Every hour, get up from your desk and walk around for 5-10 minutes.

• Use a standing desk: A standing desk allows you to alternate between sitting and standing, which helps combat the negative effects of prolonged sitting.

• Take the stairs: Skip the elevator and take the stairs whenever possible. Climbing stairs engages your legs, glutes, and core.

• Stretch: Incorporate quick stretching routines in between meetings or calls to keep your body loose and prevent stiffness.

Real ROI:

• Improved circulation and muscle engagement throughout the day.

• Increased energy and focus, which improves productivity.

• Reduced risk of back pain, poor posture, and other physical ailments.

5. Create a Home Gym for Convenience

When you’re pressed for time, the idea of going to a gym might seem like an obstacle. Creating a home gym, or even a small workout space at your office, can eliminate the excuse of “I don’t have time to go to the gym.”

How to do it:

• Invest in the essentials: You don’t need a fully equipped gym. A few dumbbells, resistance bands, and a yoga mat are enough to get started.

• Set it up as a dedicated space: Having a designated workout area makes it easier to commit to your fitness goals.

• Time-efficient equipment: Consider tools like kettlebells, battle ropes, or a rowing machine that offer full-body workouts in less time.

Real ROI:

• No commute time to a gym, saving you precious minutes.

• Increased likelihood of sticking to a fitness routine because the space is always accessible.

• Ability to squeeze in quick workouts between meetings or during breaks.

6. Optimize Nutrition for Performance and Recovery

What you eat is just as important as the time you spend working out. Busy professionals often find themselves skipping meals or opting for unhealthy snacks due to time constraints. However, good nutrition is essential for maintaining energy, optimizing mental clarity, and recovering from workouts.

How to do it:

• Plan meals in advance: Meal prepping can save time and ensure you’re fueling your body with the right nutrients.

• Eat balanced meals: Focus on lean proteins, whole grains,