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).
Giveaway rules:
- To enter, simply comment on this post.
- Contest ends at 11:59 p.m., MT, on Thursday September 15th
- One winner will be chosen at random and announced on the blog on Friday September 16th.
- Click here for official rules.
Everytime I “bend” down to pick up my 1 or 3 year olds I squat instead to get exercise out of it! I also baby wear my 1year old on my back at work-a Family Dry Cleaners- and when I bag clothes I do a full squat every time, there’s plenty burn to be felt with that! So that’s at least 150 squats with 22lbs on my back! 💪🏻I love young living for helping me maintain the energy and stamina it takes to keep up with toddlers! 😊
My day starts with meditation while diffusing Abundance, followed by a light vinyasa yoga. If I have time, I might fit in a bike ride or walk around the neighborhood.
Never stop, I do a little all day long to help keep the momentum and motivation going. If I take a day off I feel like such a slug and it really has an affect on me. Love to keep it going all the time!
I do my workout first thing in the morning, if I wait till later in the day I always have an excuse why I don’t have time. I also find exercising first thing keeps me on track the rest of the day with my diet, cause I don’t want my exercise to be voided by what I eat.
I like to take the stairs to work. Also take a walk around the building on break
Working at a desk 9 hours a day is rough, so going to the bathroom on the 3rd floor. Doing 10 squats eveytime you go to bathroom or break room. 30 minutes of brisk walking around parking lot during lunch. Tightening abdominal muscles periodically throughtout the day
Do your workout while watching your favorite show! That way you aren’t missing out on the latest episode or your work out! Plus, it makes the workout go by quicker.
My fave things are to take powergize 30 min before I workout, use deep relief+Valor on my knees, diffuse lemongrass+peppermint+grapefruit while I workout and breath again on my chest!
Getting enough sleep! Planning in advance exercise with a friend, I won’t let myself or them down.
Always great to see how people are keeping fit.
Walking with the family when ever we have down time is such a great way for us to be active and to spend time together and catch up!
I love to do what I can, where I can! Waiting on kids to get shoes on- 10 pushups. They are self playing happily- 20 jumping Jacks and a set of crunches. Drink lots of water, breath deep and do what cha can!
I’ve been DYING to try the Vanilla Spice pure protein! My tip is to pick a simple challenge that just keeps you moving, like the 30 Day Buns, Guns and Abs challenge! Just a few simple exercises that only take 5 minutes a day! Commit to doing just those simple things and you won’t feel overwhelmed by starting a new program!
The leg excesses while brushing. Also while making coffee etc. I also stand when talking at the office instead of staying seated. And try to take the stairs whenever possible.
Brushing your teeth is a perfect time to do squats or plies. Brush those teeth and squeeze those glutes!
I like to do squats while I brush my teeth.
I love walking my dog every morning and evening so that we both get exercise! I also try to walk around my classroom as much as possible to monitor and help students and get my steps in! Yoga on the weekends helps me unwind from the week! I love using Panaway for sore muscles and Stress Away and Lavender for a tired brain and feet! Frankincense is the bomb and does it all! I would love to try to protein too! Oils rock 💧🛀🏽🐾👟💪🏼💙💙
Getting simple exercises in throughout the day can be easy: squats while brushing your teeth with Thieves Aromabright and while swishing Thieves mouthwash, arm workout courtesy of cleaning with Thieves household cleaner, side lunges while loading the dishwasher and pouring in the new Thieves dish washing powder!
I do side leg raises or squats while brushing my teeth. At work, I choose the stairs over the elevator throughout the day and try to go for short walks on my breaks. “Curling” the laundry basket a few times while It’s filled with clothes pulling your abs in gives a nice little workout as well 😃
To get in a little extra workout I do push ups off my kitchen counters throughout the day and knee bends when brushing my teeth. Always park far away from store entrance too. And try to get a walk in several times a week
There are some great tips here- thanks!
I like to do calf stretches and toe raises on the steps while I’m enjoying time outside with my dog. Will also do tricep dips at my desk when I need a break and need to refocus.
Who says you can burn calories dancing in your kitchen. Just move and groove, keep you core tight and sneak in a “workout” while you’re making dinner
Walking is my favorite exercise but housework to some peppy music keeps me fit as well.
I love this article! I’ll definitely use some of these tips. My fiancé and I found a way to keep us accountable when we’re at home by ourselves. We picked a different exercise to do depending on what room we go to in our house. For example, every time I go to the kitchen, I do 5 push-ups; bathroom 10 squats (pun intended!); laundry room 10 side planks, etc. This adds up SO fast, but having the exercises broken up really helps!
Rotation of the wrist, shoulder, neck and head clockwise and anti-clockwise 10reps each side. Breathing in and out flushes toxins from the lungs and sun salutions
When I do squats or box jumps I feel that burn all day. That is when my Cool Azul sports gel comes in extremely handy.
I stay active throughout the day by doing squats whenever I need to pick something up. And whenever I pick up my two year old, I will lift him above my head before putting him on my hip! :)
I love incorporating my little one’s play time with my exercise. And going for family walks are the best!
Love these ideas! I set my calendar at work to do planks 2x a day at 10a & 2pm for 2mins each (started @ 1min each a month ago. I also walk a min. of 250 steps every hour while at work. After dinner, at home I walk around the block when not raining, if raining I do short jog spirts while doing chores. I also hoola hoop for 30mins, 4x week (started @ 10mins 3 mos. ago), this one is my favorite because it reminds me of my childhood/free & easy time and it was easy to start doing it during commercials when I use to be a couch potato! :)
I like the idea of setting a reminder on my computer at work to get up and move every hour!
i start my day with my workouts, and it gives me the boost I need to make it throughout the day.
Take stairs whenever possible .
Leg lifts, side bends, and abs while working on YL online events.
First thing in the morning, Downward Dog & Child’s Pose are my favorite yoga stretches. Limber everything up for the day ahead. Walking is my most favorite “go to” exercise and stress relief. When everything gets too much, I grab my keys, lock the door and take off at a brisk walk. I come home with a clearer head & heart.
Helping in the lunchroom at my childrena’ school. You burn a lot of calories helping the kindergarteners carry their trays and opening milk cartons. 😊
I like to take a stairs break at work- it is a great mid morning break!
I like to go walking with my dog and since she is a fast walker we both get a good workout. It is my quiet momma time as well!
I work in a hospital with 10 floors, So I always try to take the stairs instead of the elevator. When I need a quick break I will go run up the stairs and back down to get in some cardio.
Walking with my kids and staying hydrated with Lime Vitality are two tips that help me through out the day!
I love starting my day with 30mins of yoga and then a walk in the park for another 30mins. This gives me a boost of energy for the rest of the day :)
I do simple exercises when I play with my kids on the floor. Push ups, planks, leg lifts, squats, etc. My 4 year old thinks its hilarious and loves to join in and if I hold my 11 month old during some of the exercises it’s extra calories burned! I also try to get up and go for a brisk 10 minute walk a few times throughout the day. This is way easier for me to achieve than finding an extra hour in my day!
I feel the burn by grabbing a quick workout at the gym doing circuit training. First I add lemon vitality to my water, rub some fitness on my wrists and finally I mix up some pure protein!
I’ve found reaching up in my cabinets when I’m in my kitchen cooking and doing a few up and down toe/foot raises usually gives me a little warmth ! I feel a good stretch in my arms and in my legs! Love the new “Cool Azul” to relax and calm those under used muscles!
Simple things like park further away to get extra steps in. Make more trips up and down the stairs at home. I run, but if you are walking swing your arms and put arm movement into exercises for more calorie burn.
Take the stairs instead of the elevator at work & park as far from the store entrance as possible to get in a few more steps.
Doing squats in front of the sink while I wash dishes or brush my teeth, or walking in place during those times or when I’m folding laundry.
I enjoy Just Dance workout on PlayStation. I’m in my home and no-one can see me, lol! I love all the above-mentioned pointers as well!
I love these ideas. I have just recently (July 2016) started a new healthy life. I have quite a bit of weight to loose but I know it is possible if I stop making excuses and put my health first. I use PanAway on my knee to give it a soothing and pain reducing massage after workouts; sometimes even before if necessary. I love Young Living and this company and the products completely align with my healthy lifestyle changes I am making. With your products I know I can make the progress and get the results I desire. Great article!
I use exercise bands while sitting at my desk. Ever so often I will stand up and do windmills with my arms wonderful gets the heart rate up too.
Balance is tree pose while cooking