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.
I try walk at least 30 minutes everyday but definately 3 times a week. I have a fitbit that reminds to get up and move every hour. I join my co workers in week;y walking challenges, which helps alot. We have a take the stairs intiative at my place of work. There are signs everywhere that say TAKE THE STAIRS. Love it.
I love everytihng about essential oils and use them everyday …they are amazing!!!
I keep my legs going when I am doing everyday things! Walk in place, alternate bending legs at the hips. Thing like that.
I use a balance ball at my desk to help engage my core. I also love a drop of peppermint oil in my water for a quick energy boost!
I’m at home with kids all day. Things always need to be moved up and down those stairs. Instead of putting them on a step to take up later i make a point to go up and down every time. My Fitbit records gazillions of stairs in a day just doing this! Sometimes if I’m not in a hurry I go up a step, down a step, up two steps, down one step and take them that way on the way up.
I love using the stairs when I’m at work. I feels my legs are more toned when I do this consistently.
Thank you so much for all of these great ideas!!
Go for the complete burn by doing 10 sets of burpee exercises as fast as you can. Then relaxe the muscles with pan away and lavender. Then drink lots of water to rehydrate.
Working Torch Calories -and Grime into my daily routine. It’s a win/win situation, my floors are cleaner & my arms are getting a work out.
Definitely the Sleeping Beauty Leg Exercise!
There is a nice track and pond behind my workplace, and on nice days I like taking advantage of that. On the not so nice days I walk around the office, especially to and from the printer as much as possible. I will even do squats at my desk. I love learning new ways to keep moving in such a non-movement job.
I love doing walking/running intervals. I just do 1 mn walk/1 mn run during commericals – it might not seem like much but it sure adds up! Last week I lost 4lbs!
Take a few minutes to walk the dog a bit longer – several times per day.
I start my day with warm water with Lemon Vitality, a shot of Ningxia Red, my favorite Young Living supplements, and the application of a few of my daily oils. This helps to clear my morning fog and get me ready for the day! Then I try to incorporate healthy living throughout the day, not in a drastic, unrealistic way…just baby steps over time. Eat whole foods, the less ingredients the better. I eat well when I can , but I know that it’s okay to occasionally indulge, as well. Have a piece of cake with the rest of your co-workers for that office birthday! If you don’t have time to exercise on a regular basis, fit it in other ways…take the stairs, park farther out in the parking lot, take your dog the long way around the block and enjoy the change of scenery. What works for someone else, might not work for you. So be mindful, be oily, be you.
Walking is my go to exercise. I love to walk and hike outdoors. Even if it is just going around the block. I have also learned to factor in my gardening and yard work as exercise too.
Take the stairs whenever possible.
Great ideas! I’m going to try them out today!
I have a standing desk at work, and try to take steps during the day.
I take my 2 breaks from work and walk.. 15 minutes each time. I love to start my day with oral peppermint, lemon, and thieves in a capsule. Honestly, keeping bowels regular is so important!! I also do noon yoga 2 times per week, 2-4 times per week, and participate in community exercise classes. I love community exercise classes for many reasons. Keeps me accountable, gives me some girl time, and keeps me involved with community.
In my family we love music! I have found a few different free videos on YouTube that are easy to follow, fun , dance exercises. My current favorite is Fitness Marshal. I turn the music on loud and the kids party hard while I get in some cardio. I’ll try to fit in some planks, squats and push-ups if I can and try to make it a competition with the kids if they are craving Mommy’s attention. I shoot for 20 minutes of solid movements. Other things like taking the stairs, stretching at work, going for a walk and parking further away help me feel like I’m taking little steps towards good health.
I take short mini walks during the day. A quick 15 minute stroll around my office building is easy to fit in during the day and breaks up the long sessions of sitting at my desk.
I have a Gazelle. I use it while watching The Big Bang Theory. I love that show, and I don’t even realize I am exercising. I put Grapefruit Vitality in my water that I drink while exercising.
I find that I pace a lot when on the phone which is better than just sitting but not productive. I have a box I keep by the stairs of all the items that have wandered downstairs. Now when I’m on the phone I take one item at a time upstairs and put it away. That gives me several trips up and down the steps!
We love to take walks as a family — especially in the evenings. The kids can ride their bikes or scooters or walk with us. It’s a fun, relaxed way to keep everyone active.
The one thing that my husband always does is turn on some music while we did household chores, prepped meals or had friends and family over. It never fails to make us all want to get up and dance! Even for car trips, from the time the kids were just butter beans to now that we are empty nester’s we turn music on in the car and dance along the way!
To enhance the mood and lift the spirits add some citrus and peppermint, maybe some EnRGee or Joy to that diffuser and get up and dance!
A way I fit in exercise is by going on a long walk with my kiddos every afternoon. I push the baby in the stroller and my (almost) 3 year old rides his motorcycle. He is so fast now that I usually have to jog to keep up with him..bonus! There is also nothing better than swinging my baby overhead to hear those giggles. Add in squats while doing it, more giggles and toned quads is a win win for both of us!
For i have arthritis in my spine.. my exercising is at nite on my bed.. with leg lifts, knee to chest and admoninal crunches so it dont hurt my spine, but yet work off my lower stomach..
Exercise during commercial breaks of your favorite show…it can be planks, sit ups, squats, lunges…this list of options is endless!
I made a commitment to always take the stairs. I work on the 4th floor and a lot of the other departments I visit are in the basement, so it’s a guaranteed calorie burner. I also stopped just taking my dog to the park around the corner every day, and opt instead for taking him for long walks so we both get the exercise.
Walking the dog, and when I do laundry I go up and down the stairs a couple of time extra
I love the Hot Seat exercise suggestion! Not everyday I can get to the gym and remembering I can do simple things during my daily routine is really helpful. Thank you for the tips!
I have a stand-up desk now and it can be really fatiguing to just stand all the time. So I walk in place or bounce to music in my headphones, or anything just to wiggle and move.
I like to sneak in some exercise while I’m cooking and doing the dishes. I do 3 reps of 20 calve raises and about 50 squats.
I take my for quick walks around the block each day, sometimes a few times. It gets me exercise and he loves being outside
Exercise is a great stress reliever, so I try to do something daily. My new normal routine is yoga and/or walking. I have noticed that when I am very stressed now, I either vigorously clean or go for a walk. Either way, I’m doing something productive to combat stress! For a stress-releasing soak, I enjoy an epsom salt bath with lavender, stress away, or citrus fresh.
Sounds good!
I enjoy running and use peppermint and RC to help me breathe easy while I run. I also like to get in a good workout by mowing the lawn. Our lawn mower isn’t self-propelled so its great for arms and legs. I listen to a good book or music while I mow. Accomplishes a workout and yard-work all at once.
I find that exercising with friends helps keep me accountable! I joined a small group that works out 3 x per week. The other days I try to walk at the park!
I use the song Roxanne to do a quick exercise Jog In place and every time you hear Roxanne you do a jumping squat. Less than 4 minutes and burn lots of calories. Can be done anywhere!
Walk around the block.
We actually live out in the country, so we don’t have a block. We walk around the edge of our porperty in the evenings. Great family time.
My son gave me a fitness tracker for Mothers Day. I wear it during the day and set a goal to make at least 5,000 steps. At the flip of my wrist, I can monitor my steps all day long. Some days I Have a Slique Shake at lunch and stride around the parking lot. When I get home in the evening I turn on some high energy music, fill the diffuser with Grapefruit and Purification and dance like crazy while I clean.
I start every morning with simple stretches before I even get out of bed to limber up and get my blood flowing!
I stand and walk small distances for my job pretty much all day. In between my classes I like to stretch my shins by standing in my tip toes and stretching my muscles.
When sitting in the car, squeeze butt cheeks as long as the stop light.
And when at destination, park at a good distance to walk and do curls with grocery handle bags
Taking the stairs instead of the elevator, walking or riding the bike instead of the cab, installing a desk that can be lifted up while working so you are not sitting all day as well as putting a treadmill under it so you can walk while you work.
If you have to sit at a desk for extended periods of time, try using an exercise ball rather than a chair. This helps develope a strong core. I also love the idea of a stand up desk…this would be my next ofice set up!
I love doing counter top push-ups, dips in front of the couch, leg lifts and sitting crunches on the couch and doing more walking, less sitting in the house-even walking backwards or walking lunges work different muscles!
Another great “around the house” tip is to go up and down your stairs several times a day. When going from room to room to put up laundry, clean or vaccine, jog or dance to get there! It all adds up!
I make sure and move every two hours at work. I’ll take a walk around the building or just get up and walk to the break room to fill up my water.
Every time I sit down in my chair at work, I do squats! Just up and down in my seat 10 times, every time I go to sit down.
A morning yoga practice starts my day. I also do exercises on my chair in my study throughout the day. Forward folds, arm raises, and twists to keep me moving and feeling great. I also keep a glass water bottle and a variety of vitality oils at my desk to stay hydrated and alert.
I will do the calf raises while doing dishes, also like to check my balance and will stand flamingo like with one leg resting behind the other knee….and then switch legs!