How to Squeeze in Quick Workouts Into a Tight Schedule
If you're like most people, you'd think that in order to get fitter, you need to spend at least 30 minutes of exercise in a day. And when you don't get the results you want, you blame your busy schedule. Not so fast! With a little creativity, you can actually squeeze in a quick workout into your day. Yes, you have free time. Even tiredness or a lack of motivation is no excuse.
Here are eight ways to make sure that you stay active throughout the week.
1. Take a midday walk.
A brief walk after lunch at the office aids your digestion, and is a great way to burn extra calories. How long should you walk? 15 minutes can work wonders. Studies show that a post-meal walk also improves your blood sugar levels.
2. Do crunches during commercial breaks.
Love watching TV shows? There's no need to completely give up your TV habits to increase your fitness. You can turn those commercial breaks to hop off the couch and tone your abs. Bicycle crunches are easy to perform and helps tone your thighs.
3. Perform 20 jumping jacks whenever you feel sluggish.
Whether you work from home or at the office, you probably feel sluggish around 1 to 3 pm. That's because of your natural circadian rhythm, eating too many carbohydrates at lunch, or too much stress at work. Beat the afternoon slump by doing 20 jumping jacks. It'll do the trick.
4. Do the wall sit challenge while cooking meals.
Busy preparing food for the family? Instead of browsing through Facebook while waiting ('cause you've got nothing else to do), do at least 1 minute of the wall sit. It'll work your entire low body - your glutes, hamstrings, and quads.
5. Begin your day with 5 minutes of movement.
The moment you wake up, do a five-minute simple exercise to kickstart your metabolism. Pick an exercise that you already know how to do. It could be squats, lunges, high knees, crunches, or planks.
6. Walk around during calls.
Having a phone conversation with someone is an opportunity to move your body. The next time you're on a call, stand up and walk around the room. It's also a great way to stay focused on the conversation and speak more confidently.
7. Trade off workout times with your partner.
Are you a full-time mom? A practical way to squeeze in a workout is to take turns with your partner in watching your kid. That way, you'll be able to enjoy an uninterrupted workout session.
8. Exercise with your dog.
If you've got a furry friend at home, turn those typical dog walks into a workout. Instead of walking at a regular pace, increase your walking speed. Consider taking a different path as well. A hilly terrain or trails add challenge.
No matter what tip you follow, always remind yourself why you need to workout in the first place. To increase your commitment, treat it as if it is your job. You want to become part of a professional/semi-professional cheer/dance team and be a positive example to others. I know you can do it!
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