Quit saying you don’t have time to work out! The reality is, in order to be fit, lean and healthy, you need to incorporate exercise into your daily routine. But it doesn’t have to be grueling, time-consuming or difficult. Exercise can be fun, invigorating and quick enough to incorporate into a super-busy day! You can complete the following exercises without dumbbells or special equipment; however, adding weights and other gear can add an extra challenge. Squeeze them into your day to help you stay lean and healthy.
Before you start, do a few stretches to warm up all your muscle groups. Complete the exercises with the intent to burn calories; the more slowly you do them, the more of a burn you’ll feel.
Find a pair of stairs, or a step. Start with your feet flat on the floor, facing the step. With your left foot on the step, push through your left heel to lift your right leg. Return to start position. Repeat 12 times. Switch to your right foot.
Begin on the floor in the standard pushup position, hands on the floor, legs straight. Keep your head in line with your body. Bracing your abs, keep your body rigid while bending at the elbows to lower your body to the floor. Push back up until your arms are straight. Repeat 12 times.
Begin on the floor in a standard pushup position. Bring your left knee to your chest (or as far as you can), then return to starting position. Repeat 12 times. Switch to your right knee.
Start on the floor, lying on your back. Lift your legs into a table position. Spread your arms to both sides. Rotate your hips so your left knee touches the floor to your left. Repeat with your right knee to complete one repetition. Do a total of 12 reps.
Standing straight with your feet shoulder-width apart, stack your hips over your knees,you’re your knees over your ankles. Extend both arms parallel to the floor, palms facing down. Move downward, unlocking your hips and bending your knees. Squat as deep as you can, engaging your core and holding your bodyweight in your heels. Drive through your heels and return to the starting position. Repeat 12 times.
This basic exercise will tighten your ab muscles. Begin flat on the floor in a sitting position with your knees bent and feet flat on the ground. Keep your back and neck in a relaxed position. Don’t strain your back or neck. Place your arms behind your head, or crossed over your chest. Sit up from the floor, touching your elbows to your knees. Slowly return to the floor. Repeat 12 times.
Remember that diet and exercise go hand-in-hand. Eat healthy and know that a little exercise can go a long way – if you can’t squeeze in a 30-minute workout, exercise for 10 minutes, three times a day. Get moving.