Work, household chores, errands, playtime, dinner, laundry—with so many things to do and not many hours in the day, finding time to exercise is difficult. To help you fit in the physical activity your body craves, we’ve rounded up some simple, quick workout routines you can fit into your daily schedule. With these fast exercise ideas, you’ll be able to stay moving even when you don’t have time to hit the gym.
“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” –John C. Maxwell
Wake up and warm up with this in-bed exercise! Lie on your back and lift your legs about 6 inches off the bed. Keep your abs tights, back flat, feet together, arms to your sides, and knees straight as you use your feet to draw small circles in the air without touching the bed. Do 20 circles clockwise and 20 circles counterclockwise.
Brush up on your calf raises while you brush your teeth! Start flat-footed and raise to your toes until you get a tight flex. Do 3 sets of 20 reps.
If you have a desk job, it’s important to get up and move at least every 2 hours. Do some standing stretches for your arms, neck, back, and legs; squat a few times; or walk around your floor or building. The movement helps your body and helps you clear your head and stay productive!
Stuck in 5 o’clock traffic? Turn up the radio and move to the beat. You’ll burn some extra calories and make the wait a little more fun. For an extra boost, add some ab, glute, or thigh flexing. Just make sure you keep an eye on the road and remember safety first!
Start by sitting up straight. Squeeze your glute muscles and pulse 50 times. Rest for 5 seconds and repeat until you feel a good burn. Take your desk workout a step further and work your thighs too! Place your feet on the floor with your legs together. Press your knees in so you feel your inner thighs working. Pulse 50 times and repeat as desired.
Make exercise fun for the kids! If you have a baby, hold a plank position on your hands for 30 seconds while your hover over him or her. Lower into a pushup and kiss your baby on the forehead. Come up and repeat as many times as you can. Give your legs some attention by doing wall sits as you read your children a book or review their homework.
Burn calories while you clean the carpet. Push the vacuum only as far as your arm extends and return it to your body without moving your feet. Switch arms every 5 minutes. This quick push-pull motion targets your arm muscles and burns up to 100 calories in 30 minutes! The heavier your vacuum, the more strengthening this exercise is. Use the same method of mopping and sweeping—you’ll burn up to 100 calories in 30 minutes while mopping and 100 calories in 45 minutes while sweeping. Burn a few extra calories and clean the baseboards too!
Take advantage of your downtime during dinner! Do some push-ups against the counter while the vegetables cook or jumping jacks while you wait for the water to boil. Do 3 sets of 20 reps of one or both exercises.
There’s nothing wrong with sticking to the classics, and a walk around the block is fun for the whole family. Take your kids, spouse, or dog for a 10-minute walk around the neighborhood. This is a great after-dinner activity to beat a post-meal crash. Plus, you can spend time with your family and stay moving.
Unwind after a long day with a few calming or rejuvenating yoga poses. Pair your practice with your favorite essential oils such as Frankincense, Lavender, or Stress Away™. Try some of our simple, sweat-free yoga poses to get started!
Remember to hydrate all day to make your moves most effective and keep your body healthy. Add Vitality™ oils to give your water an extra splash of flavor!
What exercise tips help you feel the burn throughout the day? Share your suggestions below for a chance to win 15ml Frankincense, 15ml Stress Away, 15ml Lavender, and Pure Protein Complete Vanilla Spice (valued at $252.30).
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Great tip thanks for sharing!
Making small choices like always using the stairs instead of opting for an elevator, offering to help other people with more physical tasks, making a point to make something productive happen everyday that requires something physical of myself etc.
I use an exercise ball chair (a big ball, on a wheeled frame) when I sit at my desk, which helps to strengthen my thighs and lower back. You could also just sit on an exercise ball while watching tv or reading. I can definitely feel the burn afterwards!
This is great! Thanks for sharing some quick yet simple ways to get in that fitness routine!
I sit at a desk all day so I make a point to get up and stretch periodically. I also will take a walk around all of the floors of the building I am, trying not to retrace any steps.
I like to use my peppermint oil on a little clothes pin in my car while driving. It keeps me energized. I find myself tightening my arm muscles on the steering wheel while at red lights.
I work a desk job and when I get really focused on a project, I won't get up for hours! I've found it especially useful to set a timer so that I know it's time to get up, walk around, do some stretches and stay active!
Use the stairs instead of the elevator and park a little further out from the office entrance
My work days vary on the physical side. I may be in front of the computer all day or a combination of that, organizing, redecorating, purging, etc etc..
So on the days I'm in front of the computer a lot, I make sure I get up and do something every thirty minutes or so to avoid brain block and give my muscles a little love.
Here are a few things I do:
-20 squats while I brush my teeth (it's a beautiful site, I assure you)
-a couple minutes of good old fashion jump roping
-20 pushups....girly ones
- stretch and yoga poses
- I lunge my way to the bathroom
-backward lunges
-tricep dips on a chair or stool
I do this when I'm working from home by the way.
I'm thinking I should start doing one or two while at a client's house. Might make 'em smile!
Start the day with movement! Morning walk is good for the mind and body and a body in motion....stays in motion. Fill your lunch cooler with nutritious choices and stay hydrated to keep the body burning the good fuel. Strength training several days a week and lots of daily *fun* active family time. Find something you enjoy and do more of it!