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
Sleeping Beauty Leg Exercise
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.
(Calf) Raise the Bar
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.
At-Work Workout
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!
Traffic Jam Session
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!
In the Hot Seat
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.
Playtime Meets Gym Time
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.
Torch Calories—and Grime
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!
Burn Calories, Not Dinner
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.
Walk Around the Block
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.
Sunset Salutations
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!
Bonus Tip
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!
GIVEAWAY
******UPDATE******
Congratulations to Anne D., our lucky giveaway winner! We truly appreciate everyone that shared their quick exercise tips to stay in shape!
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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- To enter, simply comment on this post.
- Contest ends at 11:59 p.m., MT, on Thursday September 15th
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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!
Great quick tips for every day! Upon waking, prior to getting up, I love my morning stretch and leg exercises in bed. Gets me ready to start the day. I enjoy my commute to work with my little routine in the car. I’m sure it’s either puzzling or entertaining for those who notice while we’re stopped at the lights!
I use a FitBit to keep me on track, I try to only sit down if I need to work on something, and of course I use Vitality oils to keep me energized and other oils to help me stay focused :)
Even just a 20 minute daily walk can add years to ones lifespan. I’m 73 years old and have been walking for exercise for most of my life. I also ride a bicycle around my neighborhood. I recently had a setback when I injured an ankle doing Crossfit and have suspended that activity, along with the walking. Instead, I have been doing localized exercises for my feet and ankles. I also have applied several Young Living essential oils (Balsam fir, helichrysum and cypress) to the area and am seeing great improvement.
Love all these tips! We make sure we get out for a walk almost every day with our son and puppy! The fresh air and activity is great for the whole family!
I do leg lifts while sitting in my chair at work for a mini workout. I also get up and do some stretches when I’m starting to feel stiff.
Set a reminder on your phone to get up from your desk every hour and walk to the water fountain and/or bathroom. Keep your abs engaged while you’re walking or do a few jumping jacks before you leave to do double duty.
Throughout the day, I take ‘brain breaks’ with my students. One of our favorites it ‘Blastoff’. We are doing squats, counting backwards and jumping. By the end of the day, my thighs are thanking me!
Counter push-ups and deep knee bends while standing at the counter at work.
Like to do chair stretches in the office. Sitting in chair, reach for the floor, then up to the ceiling. Also do calf stretches with simple sitting in chair toe tip raises. Easy to do.
I try to park farther away from businesses and take the stairs instead of the elevator or escalator. I love playing Pokemon Go, so I take a brisk 30 minute walk to hatch eggs and catch Pokemon!
I try to park farther away from businesses than I used to, and take stairs instead of elevators or escalators. I love playing Pokemon Go, so I take a 30 minute brisk walk to hatch eggs and catch Pokemon!
Playing with my children! My 8 year old son always wants me to play basketball, soccer or street hockey with him (even though I have no clue). My 5 year old daughter always ask me to ride her bike with her or go collect things for her ” collection” like rocks, sticks, leaves, anything nature-ish. It’s non-stop! I’m pooped by the end of the day but I stay active with them! They’ve got great energy. 😊
Many great ideas! I love walking with my friends, working out together, is always more fun!
I love using RC and Peppermint before runs. I also love mowing the lawn and listening to a good book or music while also getting in a good workout.
I am at home almost everyday. While I am sitting at my desk I will flex my feet. Like the “raise the bar” suggestion above, but while sitting. I stretch my legs out in front of me and point my toes to give my legs an extra stretch, When going from one end of the house to the other, I jog or high step instead of just walking. I will carry the laundry basket to the laundry room and dump the clothes on the floor and then bend over or squat and pick up one piece at a time until all are in the washer.
Great tips! I especially Sally like the office ideas and yoga poses. I lemon and or grapefruit in my water everyday! Thank you, Young Living!
I like to use tv commercials to squeeze in extra exercise. During the commercial break I will do squats, lunges, crunches or anything active. Its a fast two minutes and it adds up!!
I work in a 4 story building and take the stairs instead of the elevators. When sitting at my desk, I swivel from side to side (right to left, left to right) tightening my abdominal muscles while I twist back and forth. When at home, I sit on a balance ball at my desk and keeping good posture and tightening my abdominals while I gently twist back and forth. I drink water (at least half my weight in ounces) with lemon or peppermint in my water to stay hydrated.
Two or Three days a week I like to do Water Aerobics immediately after work. This is a great stress reliever and energy boost for me. Then before bed I diffuse Stress Away & Lavender. Very restful night.
Since I am at work for most of the day I make sure I use the bathroom on the floor below me so I have to take the stairs. Sometimes on the way up I do 2 at a time to get the heart rate up a little. I also workout on my lunch hour, just a 1/2 hour a day. This helps keep me focused and able to make it through the rest of the workday!
I take the stairs, walk daily, incorporate movement in playing with my daughter, and DANCE!
During TV commercial breaks (which seem to be getting longer and longer), get up and move. Find a path through you house and walk is as quickly as you safely can. Pump your arms or carry light weights (canned veggies work good) to increase calories burned. Bonus points if you pick up things and drop off in the room they need to be! You can also alternate with push-ups, crunches, squats to help tone.
Keep moving!!
If I stand & stretch my arms all the way to my toes, it does help with discomfort in my back. I also will stand with my legs spread apart & bend down to toes my toes.
I always have various vitality oils in my water! Makes hydrating feel and taste even better!
Stretching, yoga, sit ups, push ups, ball exercises, and bicep and tricep curls with dumbbells, while my diffuser is running with Purify or Stress Away!
Our class has a 20 minute fitness block about half way through our school day. We get our heart rates up doing fun dances while laughing and singing along!
A good morning walk before it gets to warm and random squats throughout the day. Weather at work or home these are both great. Plus you can do stair, wall or counter push-ups. I find these to be easier on my lower back. I also love to apply wintergreen or peppermint to sooth my problem areas.
Love the desk exercises. One of the things I do at work is instead of calling an extension I walk to their office. All those steps add up.
I love to get in an early morning hiit workout first thing in the morning 20 minutes. Random squats througout the day keep energy up and burn calories!
I walk around our neighborhood almost every evening with my neighbor. It includes an incline about 1/4 of each lap and we are usually sweating pretty good at the end of it in this Texas heat! We typically walk about 3 miles each time!
I work at a computer 8 hours a day, I set an alarm on my phone to go off every hour to remind me to stand, stretch and take a brisk walk around the office.
I work from home, so I try to do an at home workout video (30 minutes) and then go outside for a walk or jog! If I go out, I take the stairs rather than any elevators, etc…
As I recover from emergency hip surgery, it is the simple pressing through exercises, the walking the stretching the muscle building, that poses a challenge but motivates me. I am so grateful for Young Living and all the many supportive E. Oils like peppermint, supplements like Sulfurzyme & the new one’s I’ll get soon! I’m getting stronger everyday!,
I have a very active 6 year old little boy. Playing with him helps me to stay fit and exercise throughout my day.
I just try every day to remember to get up and move around, even it’s just a few minutes. And drink enough water — preferably with a drop or two of Citrus Fresh vitality!
I work out first thing in the morning (after my shot of Ningxia Red!) so that I can feel and remember that burn all day. I also have a standing desk and wear a FitBit to keep myself moving during the day. Today I’m starting a 20 minute walking routine over lunch and hope to grow it to 30 minutes soon.
I walk every morning and keep track with an app on my phone. I try to do a little more each day and pick a different route so that I never get bored. The app also allows me to challenge friends or family, so that friendly competition also pushes me. Once at home I stop whatever I’m doing for a few minutes and work on some pushups or sit-ups.
I wake up and jump rope a minimum of 100 jumps, either in my dining room or if its nice out I catch some fresh air. I add planks throughout the day whenever I find myself sitting for too long I’ll get on the floor and hold a min plank, I try to do a minute handstand every day and every evening I take my boys and the neighbor kids out on their bikes while I run.
Loving these tips!! So doable and now, I truly do NOT have an excuse now!! =)
Leg lifts I my office chair, walking at lunch, I park far from entrance just to burn a few more calories