Are you looking for some easy ways to sneak in exercise during the day? For some of us, carving out a half hour or full hour to exercise isn’t always feasible. I totally get that and I have those days, too! Lucky for us, we really don’t need an extended period of time each day in order to get in some exercise! There are lots of moves and exercises you can do that are simple and quick while you go about your daily activities. Try out some of these easy and effective ways to sneak in exercise and get more out of your day!
1. Tummy Toner
One of the best ways to sneak in exercise pretty much any time of the day is to work out your abdominal muscles! All you have to do is engage your abdominal muscles while you’re sitting or walking around throughout the day to strengthen your abs! I’m sure you can think of many instances where you’re waiting for someone or something, and now you can tone your tummy at the same time!
2. Seated Twists
Another super simple way to work in some exercise and feel great while you do it is to do some seated twists. They’re quick, easy and really give your back a break after sitting or standing for long periods of time. Sit on the floor, cross your left foot over the outside of your right thigh and bend your right knee. Next, place your right elbow over the outside of your left knee and place your left hand on the floor behind you. Twist gently to the left as far as possible while keeping your buns on the floor. Stay in this position for 60 seconds and switch sides.
3. Standing Leg Lift
Standing leg lifts are a quick workout for the lower body and a great way to help pass the time while you’re waiting for laundry or making copies. I know leg lifts aren’t exactly the most discreet work out, but they can help strengthen the muscles around your knee as well as tone your thighs and bum. Hold on to a wall or chair; shift your weight to the right leg and lift the opposite leg straight out without tilting your torso. Lower your left leg and do a few sets of 10-15 reps on each side.
4. Sumo Squats
Sneaking in exercise during the day can be done in so many different ways! The next time you’re on a phone call, try doing some squats for the duration of the call. Squats work the bum and thighs so you can really multi-task while you chat on the phone. Simply stand with your feet shoulder width apart and lean forward to lower your hips to knee level. Make sure you’re keeping your abs engaged and squeeze your butt as you stand. Repeat 10-20 times.
5. Steering Wheel Push-ups
Another quick and easy workout for the commuter is to do steering wheel push-ups! Doing push-ups while you sit in traffic might sound weird, but it works your arms and you’ll be productive while you wait! Put your hands at 10 and 2 o’clock on the wheel and flex both of your entire arms. Next, pull yourself towards the wheel for 3 counts and push yourself away for 3 counts. Give yourself a break and repeat 10 times.
6. Tricep Dips
A fabulous way to firm up the backs of your arms is to do tricep dips! If you have some extra time while you’re waiting for laundry or you have some downtime in your cubicle, grab a chair and work it! Position your hands on a chair or bench shoulder-width apart. Next, position yourself in front of the chair or bench with your legs bent and feet placed about hip-width apart on the floor. Slowly bend at your elbows and lower your upper body to the floor until both arms are at about a 90 degree angle. Make sure you keep your back close to the chair as you do this. Lastly, slowly press off with the hands and push yourself back to the starting position. Repeat 10-20 times.
Lunges are one of my least favorite workout moves. If you can believe it, I would actually prefer doing crunches for the rest of my life than doing lunges! But for those who are tougher than I and like this challenging exercise, it’s one of the best ways to tone your legs and backside. Try working some lunges in while getting ready in the morning or anytime you have some moments to spare! With your upper body straight and core tightened, step forward with one leg. Lower your hips until both of your knees are bent at a 90 degree angle. Ensure your front knee is not extended past your toe and your other knee isn’t on the floor. Keep the weight on your heels as you push yourself back up to the starting position.
8. Sit on a Stability Ball
Another way to easily exercise during the day is to replace your desk chair with a stability ball. Sitting down on a big ball might not seem like much of a workout but it actually does more than you think! Sitting on a stability ball helps strengthen your core, improves your posture and decreases the effects of sitting for long periods. Sitting for hours on end is bad news for your health and the stability ball helps you change positions throughout the day, which actually ends up burning some extra calories! Score!
9. Make a Lunch Date with the Gym
If the only time you really have to workout is during your lunch hour, take advantage! Use some of that hour to hit your local gym, hop on the treadmill at home or take the kiddos out for a walk. If you’re worried about getting sweaty and having to shower and get ready again, go for something low-impact or simply go for a short stroll around the block or the building!
Even if you can’t set aside time to go to the gym, there are plenty of ways you can sneak in some exercises throughout the day to burn calories! Splitting up your workout time doesn’t mean you’re doing any less work or burning less calories or fat. How do you prefer to work out, all at once or split it up?