Let’s face it. It’s not always easy to fit exercise in when you are already crunching at work. Here are some quick tips to make sure you are able to get in at least 30 minutes a day because some is better than none.
1. Set Your Alarm Earlier
If you wake up earlier than usual, chances are you will head out for a quick morning workout, which can be especially great if you get up early enough to beat the emails starting to pour in or your boss’s phone call. Plus with an a.m. wake up call you will feel refreshed for the rest of the day.
2. Use Your Lunch Break for a Workout
A sweaty workout isn’t always the best when you don’t have time or access to a shower. But it can be as simple as walking around the building or trying a lower cardio workout with light weights or yoga.
3. Skip the Elevator, Take the Stairs
If you have the option to take stairs – go for it! The climb up can get your heart racing and also help get your booty in shape. It starts with the small steps after all!
4. Perform Seated Exercises While You Work
OK, this may seem strange but give this a chance. While you are sitting at work try squeezing your buns and contracting your abs to perform isometric workouts. Begin by holding your contracted muscles for 20 seconds and work up to a minute. Perform these periodically throughout the day.
5. Schedule Mini Workout Breaks
Try squeezing in mini exercise circuits without leaving your desk. This quick circuit targets most of your major muscle groups and does not require a great deal of space. These exercises can be performed relatively inconspicuously and you won’t need to change your clothes or get on the floor.
- 20 standing calf raises
- 20 chair squats (sit down in your chair then stand back up, repeat)
- 20 desk or counter push-ups (use a counter or desk surface instead of getting on the floor)
- 20 standing leg circles each side