Posted on November 15 2017
Adding a few quick exercises to your day-to-day routine can make a huge impact to your weight loss journey.
Working out is an essential part of weight loss, but sometimes we just aren’t able to fit an hour-long gym session into our daily routine. But avoiding exercise just because you’re too busy can wreak some havoc on your waistline. Try to fit some simple workout routines into your schedule. Even the smallest tasks, like making your morning coffee, can have some form of exercise tacked on to it.
1. When You Watch TV
Per commercial break:
- One 20-second plank
- 10 jumping jacks
- 10 crunches
- 10 hip raises
According to a study conducted by the media agency Nielsen, there are a little over 14 minutes of commercials played her television hour, just enough to get a quick workout in during each break. Every time a commercial break pops on the screen, try doing a set of 10 of each exercise to keep your blood pumping and your muscles moving in between your favorite TV shows.
2. When You Open the Fridge
- 15 prisoner squats
- 20 alternating lunges
Just because you’re going to the fridge to consume calories doesn’t mean you can’t burn them off while picking your favorite healthy snack. Do 15 high-intensity prisoner squats, which involves squatting as low as you can without your heels coming off of the ground, and then 20 alternating lunges (10 on each leg).
3. When You Use the Restroom
- 15 jump squats
- 30-second wall sit
Add some quick workouts to your trip to each trip you make the bathroom! If you’re in your home bathroom, try doing 15 jump squats to tone your calves, thighs, and glutes before you head out of the bathroom. If you’re in a public bathroom and don’t want to draw attention to yourself, then do a 30-second wall sit on the door to strengthen your legs and core.
4. When You’re Brushing Your Teeth
- 20 single-leg squats (10 per leg)
- 10 squats with back kicks (5 per leg)
Even subconscious tasks like brushing your teeth can be a great time to work out. Instead of mindlessly staring at the mirror, try incorporating some squats to get your muscles moving. One set of 20 single-leg squats (10 per leg) added with a set of 10 back kick squats (5 squats per leg total) will pass the time by easily.
5. When You’re Making Coffee
- 1 minute of marches with arm lifts
- 20 seated Russian twists
- 2 sets of 1-minute side elbow planks with twists (minute per side)
These workouts can easily be done while waiting for your morning coffee to brew. This workout takes five minutes and gives you a full body workout right next to the coffee pot. Just do a whole minute of marches with arm lifts to give you an energy jolt, then focus on your abs with 20 seated Russian twists, and give your arms a quick workout with two sets of one-minute side elbow plank twists. Your reward is a fitter body and a piping hot cup o’ Joe to get you through the rest of your day.
6. When You’re Cooking
- 30 alternating lateral leg lifts
- 50 calf raises
- 20 counter push ups
Cooking can be a long and dull process of staring at the oven while waiting for your meal to cook. Well, instead of drooling over the stove, pass your time and hunger by with a quick workout. Work your legs out with 30 lateral leg lifts (15 per leg total) and 50 calf raises, which is basically just standing straight and going on your toes and back down. Then try some counter push-ups, which are exactly as they sound: using your countertop as a base for vertical push-ups. When you’re done, enjoy a delicious and nutritious homemade meal.
7. When You’re Working
Take the stairs whenever possible
- 2-minute chair lifts per hour
If you have a desk job, you probably spend most of the day sitting at your computer. 43 percent of Americans have reported weight gain from starting new jobs, the biggest offender being long hours of desk work. Instead of being a drone at your computer, try incorporating some exercise into your work schedule. Ditch the elevator and go up and down the stairs as much as you can during the day. If you work on a ground floor or aren’t able to leave your desk often, then use the arms of your chair as a makeshift exercise machine and do two-minute chair lifts every hour to keep your blood flowing and keep you awake at your desk.
8. When You’re About To Go To Bed
- 1 minute forearm plank
- 20 second tree pose
- 20 second warrior 3
- 20 seconds downward dog
End your day the right way and try to get some exercise in before getting in bed. Start off with a one-minute plank to give your core one last workout. Then, try some yoga before bed. Boosting relaxation is one of the 7 Reasons You Should Be Doing Yoga, as it helps clear the mind and will put you in a peaceful mood before sleeping. Try going into a tree pose for 20 seconds, then warrior 3 for 20 seconds, then finally end with downward dog for 20 seconds for one final stretch.