When your calendar is a wall of meetings, “I’ll train when I have time” rarely works. You have to design for it. Short sessions, strategic blocking, and a few simple rules make movement possible even on the busiest days.
Block training like a meeting
Put workouts on your calendar and treat them as immutable. Whether it’s 30 minutes at 7 a.m. or a lunchtime slot, that block exists before anyone can book over it. Share your availability with your team so they know you’re “in a meeting” during those windows. If you don’t protect the time, someone else will fill it.
Embrace micro‑sessions
You don’t need an hour. A 15–20 minute circuit—bodyweight or minimal equipment—still builds strength and keeps the habit alive. Think push‑ups, squats, hinges, rows, and a core finisher. High density, little rest. On packed days, two 15‑minute blocks (morning and evening) can be more realistic than one long session.
Use gaps intentionally
A 30‑minute gap between calls? Walk, do mobility, or run a quick errand on foot. A 45‑minute lunch? Eat quickly, then walk or do a short bodyweight session. The goal isn’t perfection—it’s accruing movement across the day so you never go fully sedentary.
Optimise for location
If you’re remote, you can train at home without commute. Keep resistance bands or kettlebells nearby. An at‑home cold plunge fits into a 5‑minute window between calls. If you’re in an office, find a nearby gym, park, or running route so you can use lunch or early‑morning blocks without losing time to travel.
Stack with existing cues
Tie movement to fixed points in your day: “After my last morning call, I walk” or “Before I log in, I do 15 minutes of strength.” Attaching workouts to existing routines reduces decision fatigue and makes them more likely to happen. For more on building durable habits as a founder, see staying fit when you’re always on and morning routines of fit founders.