How do you stay fit as a busy tech professional? Let's face it, whether you work onsite, hybrid, or remote, most of your day is spent working. However, it is possible to stay fit and it does not take as much time as you think.

I would like to know about how you stay in shape.

How many days a week do you workout?

What type of exercise do you do? For example resistance training, cardiovascular, calisthenics, yoga, pilates, and so on.

How do you stay motivated?

How many days a week do I workout?

I lift weights 4-5 times a week. For remaining 2 to 3 days of the week I do cardio for 30-60 min (or take a day off).

What type of Exercise do I do?

I do an upper/lower split with an optional arm day (plus cardio and abs). Each lifting day is followed by 0-60 min of cardio depending on my schedule. The weight training portion only takes 45-60 min.

Lower day 1:

• Barbell Squat (4 sets)
• Calf extension on leg press machine (4-5 sets)
• Superset: seated hamstring curls (3 sets) with leg extensions (3 sets)
• Romanian deadlift (3 sets)

Upper day 1:

• Pull ups (3 sets)
• Superset: Bench press (4 sets) with row variation (4 sets)
• Superset: Incline dumbbell press (3 sets) with lat pulldown (3 sets)
• Dumbbell lateral shoulder raise (3 sets)
• Face pulls (3 sets)

Lower day 2:

• Conventional deadlift (workup to heavy single)
• Calf extension on leg press machine (4-5 sets)
• Leg press (3 sets) or lunge variation (3 sets)
• Superset: seated hamstring curls (3 sets) with leg extensions (3 sets)
• Romanian deadlift (3 sets)

Upper day 2:

• Pull ups (3 sets)
• Superset: Smith machine shoulder press (3 sets) with lat pulldown (3 sets)
• Superset: Smith machine incline press (3 sets) with row variation (3 sets)
• Dumbbell lateral shoulder raise (3 sets)
• Cable rear deltoid fly (3 sets)

Optional arm day:

• Chin-ups: 3 sets
• Dips: 3 sets
• Superset: bicep curl variation 1 (3-4 sets) with tricep extension variation 1 (3-4 sets)
• Superset: bicep curl variation 2 (3 sets) with tricep extension variation 2 (3 sets)

I aim for at least 150 min of zone 2 cardio a week. A brisk walk does count.

How do I stay motivated?

While I am working out I listen to high energy music. Lately it has been K-pop.
I make it to the gym most days because it is a habit. Its not really dependent on motivation anymore.

Feel free to share your fitness routine with me.