A one, and a two, and a three, and a floor. If work, family, and life responsibilities have you feeling like blinking your eyes counts as exercise, then you are in the right place. We get it. A packed schedule and too many to do’s can sometimes make it nearly impossible to move your body to anyplace beyond your bed. When you’re short on time, it’s all about cueing in the creativity to incorporate effective exercises into your everyday schedule. Check out these 9 ways to exercise when you don’t have time. They are sure to get your heart pumping, your energy flowing, and your spirit glowing!
Bathroom Break Booty Boosters
Make a pact with yourself that every time you use the bathroom you do a set of 25 squats or lunges. Don’t forget to stay well hydrated by drinking plenty of water, which means frequent trips to the bathroom… which means you’ll have a more toned tushy in no time!
Commercial Calisthenics – 9 Ways to Exercise When You Don’t Have Time
You can have your “Netflix and Chill” and exercise too. Whether you are watching a program on T.V. or a streaming a series, make good use out of the commercial breaks or pauses between episodes to do at least 1 minute of calisthenics. Some great at home exercises: pushups, planks, burpees, jumping jacks, sit ups, tricep dips, squats, lunges, jump squats, wall sits, step ups (on a chair), and calf raises.
Lunchtime Legs
During your daily lunch break, sneak in a quick 10-minute leg work out before you head back into the office. You don’t need any fancy equipment to get an effective pump! Just follow this simple circuit until your 10 minutes is up: 20 squats, 20 lunges (10 per side), 20 sumo squats, 20 calf raises, 40 leg raises (20 per side).
Sleepy Time Stretching – 9 Ways to Exercise When You Don’t Have Time
Wind down from your day and get ready for a cozy night of sleep by giving your body some TLC with bed yoga (yes, it’s a thing!). Whether you are looking for a brief 5-minute routine or a longer series, a quick search of the internet will give you a variety of videos to choose from. Simply type “Bed Yoga” into the search bar.
Periodic Planks
Performing a plank is one of the most convenient exercises a person can perform, especially if you find yourself in a time-crunch. The fundamentals of a plank are simple: support your body weight on your forearms and toes, in a push-up position, and hold the posture for 30 seconds to a minute. Engaging in a periodic plank throughout the day can assist in stabilizing core muscles, like the abdominals, shoulders, and back.
Schedule Diligently – 9 Ways to Exercise When You Don’t Have Time
Oftentimes, the mere act of inserting an appointment in one’s schedule can offer a mandate to persevere with a settled commitment. Identify gaps in your schedule where a circumscribed fitness activity is feasible and commit to engaging in it. Not only will it enhance the structure of your day, it will provide a brief respite to preserve your physical and mental health.
Stand-Up, Take The Stairs
Sitting for too long can routinize monotony and sluggishness, stimulating a pattern that will result in poor physical health. If you’re not feeling particularly daring, it’s wise to simply stand up and stretch. Moreover, additional measures like routinely going for short walks or habitualizing taking the stairs rather than the escalatory, are all excellent ways of easily engaging in physical activity.
Avoid Common Conveniences – 9 Ways to Exercise When You Don’t Have Time
Avoiding common conveniences is an excellent of transgressing against slothfulness. That parking spot adjacent to the restaurant? Ignore it and park further away, to accumulate additional steps. That shortcut through the park? Abstain from it and take the more rigorous route. Sitting at the dog park rather than walking through it with your furry pal? Opt for the latter. Convenience is convenient, but it also encourages poor habits.
Sign Up For A Fitness Class
Placing an investiture in a fitness class incentivizes one to actually attend. Under the purview of a fitness instructor, you’ll learn new ways of exercising different muscle groups and you also may discover a fledgling sense of community with like-minded people.