Think You’re Too Busy To Work Out? Try These Quick and Easy Workouts!
In today’s busy environment, it can be hard to get a workout in every day. The most important thing to do is at least get SOME sort of movement in throughout your day. It can be very difficult to remain consistent working out daily, but there are ways to get small workouts in whenever you have some downtime. Remember, your health is your biggest investment in life! Try some of these quick little workout ideas you can try in order to stay healthy.
There may not be a ton of space wherever you work or spend most of your day to work out. It is important to be able to understand what muscle or muscle groups you are isolating when working out so you can do so efficiently. The good old fashioned push-up is one great way to work your upper body out when you only have a little time. If you are at a desk job, get up every hour and do a number of push-ups. I like to do a set of 25 hourly. By the end of the work day, you have done 200 push-ups and don’t even realize it! Some quick and easy upper body work-outs you can do daily are:
- Push-ups- Do a set of 25 every hour if you can. I use the “perfect pushup” hand tools that help rotate your shoulders.
- Pull-ups- Obviously, in order to do pull-ups you will need a bar of some sort. You can get a cheap one that hangs in a doorway for a pretty low price online.
- Planks- Try to do two sets of 30 seconds with planks. You can either do them on your elbows, hands, or a combination.
- Shoulder-touches- From a full plank on you hands, alternate touching the opposite shoulder with each hand. Do 25 of these.
- Chair Dips- Who knew your office had a gym built right into it? Use the edge of your chair to dip about 6 inches below it and back up. Do a set of 20-25 of these.
- Curls/Lateral Raises- If you do not have any small weights for curls, you can use a water bottle. Lateral raises consist of bringing your hand from the resting position by your side, straight out to its respective side to shoulder level and back down. Do 20-25 of these for each side.
Your core is the base of most of your strength. By having a strong, flexible core, your overall physical health will benefit immensely. There are many little workouts that you can squeeze into your day to maintain, or tone up your core muscles. These are a great way to get your blood pumping and some natural energy injected into your daily routine! Check out these simple core workouts:
- Crunches- Try to do sets of 20-25 every hour with your push-ups. Crunches are better for your back than full sit-ups solo.
- Side Bends- While standing with your hands by your sides, bend one way and slide that hand down your leg until you reach your knee without bending it, and return.
- Laying Side Bends/ Turtles- Lay on your back with your legs bent and knees up. Activate your core and alternate touching each ankle on the outside with the respective hand, while keeping your core activated. Do 2 sets of 20 (10 each side) of these.
- Planks- These are a full body workout, as you can see they are listed in the upper body section as well. Try to do elbow planks for 45 seconds.
- Mountain Climbers- These are a more high-intensity workout. With your hands and feet all touching the floor, alternate bringing your knees to your chest in a “climbing” motion and returning them to their original position. Do a set of 20 of these (10 on each side).
Lower Body Workouts
Your lower body health is super important for your overall well-being as well. Your feet, ankles, legs, and glutes are all essential to move efficiently. Some people like to get a quick jog in during their morning routines to get a jump start on their day, and this is fantastic for boosting metabolism. If you can’t get out and run during your day, try some of these simple lower body workouts:
- Stairs- Many people work in buildings that have stairs in them, making it a perfect place for a quick work out. Get moving by walking up and down a story of stairs a few times. I would shoot for at least 5 flights of stairs a day.
- Squats- Another classic workout that does not necessarily require weights to be effective. With your feet shoulder width apart, squat down with your back straight and your chest out, until your knees are at 90 degrees, then return. Do 2 sets of 20 of these.
- Lunges- This is a great work out for the lower body. If you have a hallway to work with, take ten steps with lunges. To do this, take a large step and lower yourself straight downward when your legs are split. Do this until your front leg is bent at a 90 degree angle, then lift back up, and take another step to repeat the process. Do two sets of 10 steps. This could just be down the hall and back.
- Leg Lifts- These are a combination of a core workout and leg workout. Lay on your back with your legs straight out. Without bending them, raise your legs off the ground to about a foot off the ground then lower them to 6 inches. Repeat this process 15 times.
- Calf Raisers- A simple yet effective workout, calf raisers work your lower leg out. Standing near a desk or wall for support, start with your feet flat and simply stand on your tiptoes and return to normal standing position. Repeat this 20 times. You can do one leg at a time for added difficulty as well.
- Wall Sits- One of my favorite workouts. While it may seem like an easy one, wall sits can be quite trying. with your back against a wall, move your feet out about a half step. Then slide your back straight down the wall until your legs are in a 90 degree angle, and hold. Try to hold this position for 30 seconds and gradually increase the time as you get stronger.
No matter what your schedule looks like, it is imperative to take care of your personal health. You may be able to buy nice things to enjoy during your life, but if you don’t take care of your body, you won’t live long enough to enjoy the memories with your loved ones that you create. Be sure to move at least 30 minutes every day, and do not neglect your diet!