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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I love to walk the trail every morning next to the river but to give myself an extra boost, I will jog up all the hills.
I stay really well hydrated, but that also means I need to use the restroom a lot. It's a great way to get up and move, though! I try to use the one restroom furthest away from my desk, and take the stairs to get there.
Grapefruit VitalityLemon Vitality,Peppermint Vitality and Cinnamon Bark Vitality are added to my Ningxia Red I drink every morning. Doing exercise in the pool is less stress on my body andhelps me relax and sleep better at night.
I love to do a morning walk on the trail next to the river but in order to give myself an extra boost, I will jog up all the big hills.
I made the switch to a stand-up desk about a year ago. Being able to do calf-raises, leg raises, and to dance to Pandora while working are great benefits to keeping my body moving all day instead on only sitting. Choosing the larger desk is key to having to take a step to each side to reach my calculator and files!
Grapefruit,Lemon,Peppermint and Ocotea are added to my Ningxia Red I drink every morning. Doing exercise in the pool is less stress on my body andhelps me relax and sleep better at night.
Simple things can add up to lots of extra steps! Using stairs, parking in a farther away spot and going to see someone at work rather than IM'ing them or calling are some of my fav ways to add in some extra steps towards my daily goal!
Yoga is my go to exercise!!
Having 3 boys under 5. And all mobile and active I find it best to keep up with them. As much as possible. Going on walks with them always has me chasing after one at least a few times which includes sprinting. As well as varying my 8month old while playing on the playground with my 2 yr old and 5 yr old. And same goes for when in our backyard. While In home I will incorporate lifting my kids in the air in 10 reps at a time. Lounges while holding my kids ect.....
Riding bikes to the park with my children. I take them the long way so we can get a little extra distance in. And have little races to get the blood pumping a little 😊