Most of us struggle with motivation at some point during our lives, especially when it comes to exercise— but simply becoming a couch potato is not the answer.
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For those lethargic times when you just can’t get moving, give these lazy-person fitness hacks a go.
Addicted to Netflix? Too busy watching the latest episode of Westworld to go to the gym? Swap out your favourite TV-watching drinking game for a fitness game instead. Take note of how often a character says his or her trademark catchphrase or catchphrases. Each time a particular phrase is uttered, do 10 jumping jacks, push-ups, crunches or whatever other moves you like. You’ll be squeezing in a workout while catching up on your all-important screen time.
Get fit in public, on the sly, without anyone even noticing! No need for equipment or workout gear with these secret workouts. Next time you’re at a diner, movie theater, or driving in your car (basically any time that you are sitting for an extended period), do some butt squeezes or stomach crunchers (big exhale and squeeze your abs). You can also do heel raises and floor presses in elevators, during meetings or while out with friends.
Daily 100 Workout
For the lazy gal or guy who can’t be bothered to follow a strict program all the time, this easy exercise hack will keep you motivated and moving. It’s simple: Each day, choose one exercise, and do 100 reps of it. They can be crunches, squats, push-ups, burpees — you name it — just make sure you get in your 100, and you’re good. This workout requires little thought, and can be done anywhere, any time. Get it done first thing in the morning to check one more thing off your to-do list before heading out the door.
10-Minute Bed Workout
You don’t even have to get up for this one. No matter your motives or your preferences, working out in bed is a great way to start your day off right (or end it). While a bed workout is certainly no substitute for a rigorous fitness program, doing 10 minutes of exercises before getting out of bed each morning can invigorate you for the day ahead, and maybe even motivate you to get in a proper workout later in the day. Plus, what’s better than sculpting your muscles surrounded by a cozy comforter and fluffy pillows?
Commercial Break Workout
Want to relax and veg out? Go ahead! When your show hits a commercial break, stand up and jog in place, do some jumping jacks or do some speed bags until the show comes back on. Sorry Netflix enthusiasts, but this one won’t work for y’all.
You can talk the talk, but … well you know the rest. If you typically sit and yack away when you’re on the phone, next time stand up and start pacing. Even standing burns more calories than sitting, and if you really want to get in some fitness, use your ear buds or Bluetooth and go for a power walk around the block while you chat.
When in doubt, stand it out. Stand while eating at the counter, stand while watching TV, stand whenever you get the chance. A 150-pound person burns about 114 calories per hour just standing, or 912 calories in eight hours while standing.
The Long Way Workout
When we walk from point A to point B, we tend to create shortcuts. Instead of taking the shortest way, go a few blocks out of your way, so you build up more strength and endurance while cutting calories instead of corners.
Easy Stairs Workout
You’ve likely heard this one before, but that’s because it’s oh-so easy and effective. Whenever you can, take the stairs instead of using the elevator or escalator. If you work on, say, the 20th floor, walk up the first five floors and take the elevator the rest of the way.
Swap Out Your Chair Workout
Replace your comfy desk chair with an exercise ball. As you work to keep your balance, your core will brace and tighten to ensure you don’t fall off the ball, giving you a mindless ab workout without you even realizing it. Best of all, you can do this sitting down while getting your work done. What could be easier than that?