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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As a busy stay at home mom, I like to exercise by taking a walk or riding bike, with my kids!
I get up around 5 and do a morning workout while it is still quiet in the house. I can focus physically and mentally. I feel the burn all day.
I get up during commercials and either do some quick cleaning or do some walking in place or floor exercise. Gets the heart beating.
I am a high school ITV teacher so I have to sit in front of the TV all day to teach my classes. So to include as much movement as possible in my day I do desk yoga, walk to the farthest away bathrooms, plank, do push ups, warrior 3 or wall sits in between classes, I also park as far away as possible from a door that is also far away from my classroom to get in extra steps! I have a diffuser in my classroom and walk twice a day to, again, the farthest water fountain to fill it- another great opportunuty to get off my butt and on my feet!
I like to do leg lifts with my 10month old on my feet and do exercises with him - hard for me to make time for exercise so I try to do things with him! Exercise and spend time playing with him - double win!
I don't really have any tips as my exercise has mostly been chasing after little ones all the time. But I have recently retired from childcare and am learning how to be intentionally active.
Stress away rubbed on the neck while sitting and simple neck rolls and stretches side to side help the stress melt away. Holding your abs in to support your spine are great exercises. I love me some Lavender and Stress Away combined in a roller bottle, oh it smells so good!
I love to splash some of my favourite oils on both the kids and I, and head out for a brisk walk with abit of nursery rhyme singing and dancing as well!! Great exercise while having so much fun 🐵🌟
A standing desk at work helps strengthen my core muscles throughout the day.
I like to take the dog on some long walks. I turn on my Nike Run app and off we go. Ningxia Red before hand is always helpful. And, since my knees are getting older, after our few mile walk, I use the Cool Azul Pain Cream...,this stuff is SO good. I have shared it with my dr, orthopedic surgeon and Physical Therapist, when asked if I want meds. No thank you!