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 adding whatever Vitality oils I have to a shot glass full of NingXia Red to get my day started. Whether I'm going to the gym or just running errands with my small children in tow (always an arm workout!), it gives me energy that other drinks just can't deliver.
I grab a piece of laundry and fold it while walking a lap around our kitchen/living room. Repeat until the entire basket is folded. :)
Doing a Shawn T workout!!
It is important to find something that you enjoy so try different things until you find what works best for you. Exercise is part of a wellness lifestyle. It is important to do something that focuses on balance, flexibility, cardio, and resistance on a regular basis. What works best for me is to do exercise bursts throughout the day at different times for about 15 minute periods rather than to exercise all at once for a long period of time. For many it is easier to motivate yourself for a shorter period of time rather than thinking you need to carve out an hour or more.
Positive daily habits! Don't beat yourself up if you miss a work out, but focus on choosing positive daily habits that will add up over time for a healthier you - whether that be taking a brisk walk when you can't get to the gym or standing more at the office if you're in front of a computer. Consistent, healthy choices will pay off in the long run!
I love to stretch my psoas muscles every hour by doing forward lunges.
I love walking my dogs around the neighborhood! We also have a park close by where I can let them off leash so they can run free while I get some body weight exercises in. Squats, Lunges, Pushups, etc. They are the best workout partners because they have to come along :)
My favorite exercise is a good long walk!!
I like to drive over to the boardwalk and walk there with the gorgeous ocean and beach views. My husband prefers to spend an hour at Jiu Jitsu.
These are awesome reminders that it's not difficult to be proactive in living a healthy lifestyle!! Thanks!!!
Jogging with the dog. It's good for both of us!
Taking a break from my desk during the work day and getting in some squats and Ningxia Red perks me up in the middle of the day!
I do a modified version of squats when my one year old is fussy. He likes to be bounced so I hold him while doing them! Not as easy as he gets bigger!