10 Quick Workouts for Entrepreneurs with No Time

Are you an entrepreneur with big dreams, but no time to work out? Between juggling meetings, deadlines, and endless to-do lists, finding the time for fitness can feel like a luxury. But at Heroic Heart, we believe that balancing fitness, business, and relationships is not just achievable—it’s essential for holistic success. In this article, we’ll share ten quick, effective workouts that can fit seamlessly into your packed schedule, helping you stay energized and focused as you tackle your goals.

1. Desk Chair Dips

Time Required: 2 minutes

This tricep-targeting workout can be done in any chair without wheels. It’s a quick way to activate your upper arms and shoulders, helping to counteract the effects of sitting at a desk for long hours.

How to do it: Place your hands on the edge of your chair, walk your feet forward, and dip your body down, bending your elbows at a 90-degree angle.
Reps: 10–15 dips, rest, then repeat.
Pro Tip: Set an hourly reminder to do these between tasks for a quick energy boost.

2. Jump Rope Intervals

Time Required: 5 minutes

Jumping rope isn’t just for kids! It’s a full-body cardio exercise that can elevate your heart rate fast, burn calories, and improve agility.

How to do it: Alternate 30 seconds of jumping with 15 seconds of rest.
Reps: Repeat for 5 minutes.

3. The Plank Challenge

Time Required: 3 minutes

The plank is a powerful exercise that strengthens your core, shoulders, and glutes—all in one move. It’s great for those moments when you need to hit reset between tasks.

How to do it: Get into a push-up position, hold your body in a straight line, keeping your abs tight and your hips level.
Reps: Hold for 30–60 seconds, rest, and repeat twice.
Pro Tip: Increase your plank time daily by 10 seconds to build strength over time.

4. Wall Sits

Time Required: 3 minutes

Wall sits are perfect for giving your legs a quick workout while also practicing mindfulness. They’re deceptively simple but burn your muscles in just seconds.

How to do it: Press your back against a wall, slide down until your knees are at a 90-degree angle, and hold.
Reps: Hold for 45 seconds, rest, and repeat twice.

5. High-Knee Marching in Place

Time Required: 2 minutes

This exercise gets your blood flowing without requiring much space or equipment, perfect for in-between meetings or while waiting for a coffee to brew.

How to do it: Stand up and march in place, bringing your knees to hip level and engaging your core.
Reps: March for 1 minute, rest, and repeat.
Pro Tip: Use this exercise to re-energize when you feel the afternoon slump hitting.

6. Push-Up Variations

Time Required: 5 minutes

Push-ups target multiple muscle groups, making them an efficient, no-equipment way to work out. Try different variations to keep things interesting.

How to do it: Start with regular push-ups, then switch to tricep push-ups (arms closer to your body) and incline push-ups (hands on a chair or desk).
Reps: Do 10–15 reps of each variation.
Pro Tip: Add push-ups to your morning routine to get your blood flowing for the day ahead.

7. Staircase Sprint

Time Required: 3 minutes

If you have access to a staircase, use it! Stair sprints are a powerful cardio workout that improves leg strength and gets your heart rate up.

How to do it: Sprint up the stairs, walk down, and repeat.
Reps: Do 4–5 rounds.

8. Desk Squats

Time Required: 2 minutes

No time to hit the gym? Desk squats can be done anytime, anywhere. They’re great for your legs and glutes and help improve balance and stability.

How to do it: Stand with feet hip-width apart, squat down as if sitting, then return to standing.
Reps: Perform 10–15 squats, rest, and repeat.

Pro Tip: Try incorporating desk squats into your morning stretch or break routine for a boost of energy.

9. Arm Circles

Time Required: 2 minutes

Arm circles may seem simple, but they’re excellent for activating your shoulders and upper back, especially helpful if you spend hours typing or on calls.

How to do it: Extend your arms to the sides and make small circles for 30 seconds, then reverse direction.
Reps: Complete 2–3 sets.

Pro Tip: Use arm circles as a quick warm-up before other exercises for an extra kick.

10. Quick Core Circuit

Time Required: 5 minutes

Strengthening your core is essential for posture, stability, and injury prevention—crucial when you’re sitting for long periods or lifting heavy.

How to do it: Do a 1-minute circuit of bicycle crunches, Russian twists, and leg raises.
Reps: Perform each move for 20 seconds, rest, and repeat once.