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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If you have weak ankles, while in bed on your back or sitting in a chair, try writing the alphabet (abc...), cursive or manuscript, with your right foot/ankle. It's more fun than just doing circles too. lol. Then do the same with your left foot/ankle.
Sipping an essential oil drink of water with a few drops each of slique essence, lemon or grapefruit, and peppermint reinvigorates throughout the day. On days when I sit a lot for work I make sure to keep "moving". I do shoulder stretches (alternating back to front, front to back, up to the ears and down toward the chest), arm stretches (to the sides, to the ceiling and then down toward the floor), hip stretches - shifting body side to side, sitting leg lifts (straight till they are parallel with your chair, then open out, and up and while open move them up and down slowly) and back stretches. I try to remember to just get up and move around for at least one minute to keep the blood flowing. I also make sure to go for a long walk whether or not I have done a lot of sitting that day.
Jumping on a rebounder for 10 minutes is fun, relieves stress, jump starts the lymph system and gives a kick of energy , they are small enough to take to an office and easy to store.
My boys catch the bus at the end of our long farm driveway. I walk them down and then I jog back and forth a few times after they catch the bus. Forces me to get cardio in 5 days a week, no excuses because I'm already out! Fresh air and exercise early in the morning!
Standing squats while folding laundry or taking advantage of stairs (if you have them) or your front steps while your children play outside !!
And Ningxia! Always Ningxia for that long lasting all day energy, and maybe a Zyng in the afternoon crazy time before dinner and daddy gets home! Drink a Zyng and put on some fun music and have a dance/ clean up party!
I'm having problems with my knees so I haven't been exercising much, but I can do some of these exercises....thanks for the tips, will certainly try some of these.
I am working hard to incorporate more stretching into my day. I generally get a workout if some sort in but tending to my body and helping it release tension by stretching usually gets the back burner. Practice makes...better!
I do those calf exercises when I'm waiting for water to boil and I walk at least one mile 5days a week!
I get lots of exercise taking care of a 5 year old and an 8 month old. Stress Away is my go to oil these days!
Wonderful tips here! Thank you!
Love these suggestions and the link to sweat free yoga moves... good for anytime throughout the day... great way to get going with some sun salutations and windustrial down with some legs up the wall!