If you’re a high-income professional juggling a demanding job and a busy schedule, it’s easy to forget about taking care of yourself when you get buried under a load of responsibilities and a never-ending time crunch.
But make no mistake, there is no excuse to not work out. Your health (physical and mental) is the most important factor in your ability to continuously earn a high income, build wealth, and live a rich life.
Your health can be your greatest ally (or worst enemy) when it comes to tackling the stresses and responsibilities in your life and will make your life far richer (or poorer) in the long run if you prioritize it (or don’t) every day.
Therefore, no matter how busy you are, you should find a schedule that works best for you to consistently exercise. Looking and feeling healthy will not only permanently raise your happiness levels but will also boost your confidence and make you more resilient against the curveballs in life.
If you’re a busy professional, here are 3 of the best workout schedules that I’ve used in the past that will help you stay consistent and hit your fitness goals.
You work hard for a better future, so don’t let your efforts go to waste. There is no point in getting rich and not having the health to enjoy it!
The Early Bird Workout Schedule
Since consistency is key to achieving your fitness goals, I’ve found the early bird workout schedule to work the best for most people with a day job, no matter how busy they are.
Early in the morning is the best time to work out because you are well-rested and most importantly you have no distractions and no excuses. Your day job has not started, your family hasn’t woken up, and nobody can bother you during this time.
Of all three workout schedules, this is by far the most reliable one that gets your workout done efficiently before your real day begins.
“If the President has time to work out, if the Pope has time to work out, then YOU have the time to work out. You have the time, you make the time.”
Arnold Schwarzenegger
On my current routine, I shoot to wake up around 5 AM so I have enough time to get ready, have a light breakfast and some coffee, and get some work done before the gym. After a good 1.5 – 2 hour heavy workout, I’ll take a quick shower and be ready for work by 9 AM.
What time you should wake up depends on your own schedule, but you’ll want to give yourself enough undistracted free time to go through your workout without feeling rushed. Start your day right by putting in maximum effort towards the most important thing, your health.
This early morning schedule has allowed me to work out consistently while dealing with an unpredictable work schedule because I can rely on having a few hours of free time every day in the morning to myself without fail.
Even if the rest of the day becomes a neverending fire drill between work and life responsibilities, I’ve already taken care of my workout and can focus on handling whatever surprises come up during the day. The feeling of knowing you are always paying yourself first is priceless.
I’ve noticed with early morning workouts, it’s much easier to get into a flow state and have great workouts since I have a clear mind and a full tank of energy. For the rest of the day, I’m also more productive, energetic, and happier, which has a positive effect on everything else I do.
The only negative I can think of on this schedule is waking up early and going to bed early enough to feel rested. But I’d gladly make that little bit of sacrifice any day to invest in my health.
If you’re serious about improving your fitness and you’re having trouble getting consistent workouts because of a lack of time and control over your schedule, give the early bird workout schedule a try.
There is no reason you can’t make progress towards your fitness goals if you guarantee yourself a block of free time every day by waking up a few extra hours before everyone else starts their day.
The Night Owl Workout Schedule
If you’re more of a night owl or your job starts too early before the gym is open, the second alternative is working out late at night.
I followed a night owl workout schedule for many years because I was never a morning person and enjoyed the peace and quiet of the gym right before closing. I also used my workout as a way to clear my mind and release stress at the end of a long day.
While you can squeeze in a workout in the early evening before or after dinner, I found that’s when the gym is most crowded and it’s hard to go through your workout without wasting time waiting around for equipment. I certainly don’t want to deal with that after a long day at work.
However, even though the night owl workout schedule has worked well for me in the past, there are a few downsides that I noticed.
First, after a long day at work, you are going to be physically and mentally tired. Working out at night will really test your discipline because you have to muster up the energy and motivation every single time to get your workout done. When you’re tired, skipping a workout becomes more tempting and it’s easier to break your consistency.
Second, even if you are dead set on going to the gym at night, it’s much more likely that random things will pop up in the evening that cause you to miss your workout. A last-minute event here, a late night at the office there, and unpredictable family emergencies can also throw your consistency out the window.
Third, if you do make it to the gym, you’re usually not as strong and sharp when you are physically and mentally tired.
Don’t get me wrong, I’ve had really good workouts in the past at night, but I’ve noticed that after a long week or multiple late nights in a row, it’s much harder to give it your all during a workout when your brain is foggy, your body is achy, and you just want to get some sleep.
I also noticed I would tend to drink caffeine later in the day if I planned to work out at night, which would affect my sleep and make me feel tired the following day. This created a negative feedback loop that would cause me to feel perpetually tired during the day which hurt my productivity.
Regardless, if you are disciplined enough or can only work out at night because of your schedule, then run with the late-night workouts. Try it out and see if it works for you.
Despite being a night owl for many years, I have grown to love the new early morning routine because I get to start my day by crushing my workout when I’m well-rested and guaranteeing that I can make progress towards my fitness goals every single day.
The Mid-Day Lunch Break Workout Schedule
Ah, the good old mid-day lunch break workout. If you have some flexibility and autonomy at your job, this is probably the best gym hack and the most efficient use of your time!
Not only are gyms quiet during normal work hours, so you can get your workout done quickly and efficiently, but you are also taking advantage of your downtime during work that would normally be wasted surfing the internet or chatting at the water cooler.
If you are lucky enough to be able to work from home, then the mid-day lunch break workout is perfect for you because you never have to worry about people wondering where you are.
Even if you are working in the office some (or most) days, it’s completely doable if you find a gym nearby (or even better yet, inside your office building) that you can quickly get to and also keep your gym clothes inside a locker to change in and out of.
Play around with your schedule and figure out how to efficiently get your work done early so you can have a late breakfast or early lunch and squeeze in your workout when most people leave for their lunch hour. While you can go early in the morning or later in the afternoon, I’ve found that it’s much more likely that you’ll get interrupted by work, so lunchtime is usually the best time because everyone has to eat!
I really enjoy mid-day workouts because they make the best use of your spare time at work and give you more free time in the morning or the evening. It’s also a good break and stress reliever after a busy morning at work.
The only things I dislike about working out during the middle of the day are difficulty getting in the zone and having to rush through your workout.
On some days you will have people bothering you left and right for a million different things and your mind will be all over the place, so focusing on your workout will be difficult.
Other days you might have a jammed pack schedule or random work obligations pop up which forces you to rush through your workout.
Alas, you can’t have it all. The mid-day workout is truly one of the best time hacks if you can find a way to make it work with your job schedule.
Regardless of which workout schedule you choose to go with that best fits your work schedule and lifestyle, the most important thing is finding a way to exercise consistently and do it forever.
You will live a far happier and wealthier life if you do.