Hi, workout warrior! It’s you, the multitasker: the 9-to-5er, the sidestepper, the hustler, the one who probably feels like she has a million things going on at the same time. It’s the day of a million tasks, and you know what: your fitness has to take the back seat, this last task doesn’t fit into the day, time doesn’t allow. But have no fear: today is your lucky day, because I am going to give you the secrets to hacking your fitness into your packed schedule.
No Time? No Excuse.
You’ve heard all the excuses – why exercise drops off your ‘to do’ list. ‘No time.’ ‘Too far away.’ ‘Can’t afford the gym.’ – ring any bells? But keep that noise aside. There’s no need for hours or a gym membership. To get fit all you need is 10 movements, some space, and your own body weight.
Step-by-Step to Peak Fitness
This is not about training to run a marathon or bench twice your body weight. It is about sensible, targeted exercises that hone muscle strength, boost your energy and can be done at home or in the office – any time, anywhere. So get your trainers on. We’re hitting the ground running.
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- The Morning Booster: Jump Squats As soon as you’re done with your caffeine, jump squats will wake up your muscles with a heart-racing series of 10. It turns out that getting your arteries pumping at the beginning of your day is a great way to raise your resting metabolism.
- Desk Duty: Incline Push-Ups Too tired to get up from your desk? No excuses. Lean away from your keyboard and use your hardy desk for incline push-ups.
- The Lunchtime Challenger: Chair Dips Work your thighs and triceps while your lunch heats up, and give yourself a helpful energy boost through the afternoon.
- The Conference Call Core: Planks When waiting through these lengthy calls, mute yourself, fall on the floor and do a plank. Shoot for 30 to 60 seconds of core-grinding work.
- The Stair Master: Step-Ups Take the stairs instead of the elevator. Find a set of stairs and do some step-ups for a few minutes, it will strengthen your legs and put you in an uplifting mood.
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- The Coffee Break Booster: Standing Calf Raises Catching your coffee-maker? Do some calf raises for toned calves. Your files taking forever to upload? Work in some heel raises to fire up your glutes.
- The Home Office Hustle: Bulgarian Split Squats Remote employee? Check. Slide right back into that chair for Bulgarian split squats to tone your thighs and butt.
- The Errand Runner: Park Bench Push-Ups On your way to run errands? Swerve ever so slightly, find a bench, and do some push-ups.
- The Dinner Prep Pump: Kitchen Counter Pull-Ups While you make up your mind what to make for dinner, use the counter edge to do some incline pull-ups.
- The Netflix Neutralizer: Couch Tricep Dips Then, during a commercial break, try tricep dips using your sofa.
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Consistency is Key
But I promise you they do. And don’t forget: little things add up to big things. So fitness consistency is on your side. Do them every day, and before you know it they’ll become habit – exactly the way it is with scrolling your phone (OK, I admit it: so much I have done!
No More Excuses
I can hear you, though; what I’ve offered isn’t all that realistic. What if it goes too nuts? Well, what I’ve described here are all things that you can do within one minute; I promise you, you can find a minute.
And there you have it: one no-fuss, do-it-anywhere, excuses-not-welcome fitness day that turns your on-the-move life into the green-eyed monster of your treadmill-obsessed peers. You’re not a busy person. You are that elusive commodity: the busy person who gets fit.
Keep on buzzing and keep moving! And it is up to you to make sure that you get fit. Yes, bee! Hack your own fitness.