8 Tips for Developing a Workout Plan After Work

When you’re an entrepreneur, you shouldn’t spend all your time behind a desk. In fact, according to research, sitting may be steadily killing you. But when you’ve spent eight or more hours working hard on your business throughout the day, where do you find the motivation to exercise?

It might be difficult to find the incentive, but it’s essential that you do, particularly if you have a desk job. Study after study shows that professionals who sit at a desk for more than five hours a day are slowly dying as a result.

From back pain to arthritis to heart problems, you’re much more likely to develop long-term health conditions if you don’t exercise after work. Whether you’re aiming to avoid an early death or just trying to lose weight, an after-work exercise routine is a must.

Here are some tips to get you started.

1. Do the Right Exercises

A successful workout regimen is largely dependent on the exercises you do. You want to go for activities that have the most impact in a short time. You also want exercises you don’t hate, so they’re not a drag to do every day

For busy entrepreneurs, at-home high intensity interval training (HIIT) and strength training exercises are best for maximizing effect in a short length of time. You can do a full-body workout in 30 minutes by completing three sets of exercises such as squats, lunges, push-ups, planks, burpees, jumping jacks, and crunches.

2. Hire a Personal Trainer

Few moves are more motivating than paying someone to make you work out. You’ll have a hard time letting all that money go down the drain if you meet with your trainer each week to report on your workouts.

A trainer can also help you develop a daily workout schedule that works for you and your schedule. He or she will also teach you how to do the exercises for maximum impact without getting hurt.

3. Bring Exercise Clothes to Work

If you have a gym membership, don’t try to fool yourself into thinking you’ll get home from work, change your clothes, and head to the gym. As soon as you enter your house after a long workday, you won’t want to leave for something as difficult and time consuming as a workout.

Instead, bring your exercise gear to work and head straight to the gym afterward. Spending 30 minutes on a treadmill is less of a time commitment when you do it on the way home from work.

4. Try a Workplace Exercise Program

If you don’t have a workplace program in place already, talk to your boss about starting one. See if you can get some exercise equipment in the office or free gym memberships for the staff.

It’s also helpful to have a competition or incentive program that helps employees feel extra motivated. If you show your superiors the productivity and health benefits for employees who exercise, they’re more likely to be supportive.

5. Invest in At-Desk Workout Equipment

There are a variety of ways you can work out at your desk during your breaks. For example, an under-the-desk elliptical machine will enable you to move your feet while you’re at your computer. Hand weights, an exercise band, and an exercise ball can also keep you moving.

6. Bike or Walk to Work

If you live close enough to the office, skip the gym by walking or biking to work. Not only is this an excellent way to reduce your carbon footprint and fight air pollution, but it’ll keep you in shape.

7. Download a 7-Minute Workout App

With a 7-minute workout app, you can do a quick exercise session from anywhere. These apps use the HIIT exercise methodology to help you perform a series of exercises that will tone your body and give you more energy. It may not be as effective for weight loss over the long run, but it’s great for the time-strapped entrepreneur.

8. Get Enough Sleep

When motivation and energy are standing in the way of you and a great after-office workout, it may be necessary to change your sleeping habits. Going to bed early and waking up at a respectable time saves you from being overtired all day long. You’ll have the necessary energy to exercise, even after a particularly taxing day.

Working out is essential if you want to be healthy, energetic, productive, and happy at work. Even the busiest of employees can find the time necessary to accomplish a simple, after-work exercise routine.


Jenna is a freelance journalist specializing in technology, digital communications, marketing, and entrepreneurship.

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