Everyone has times when there's more work than there is in the day. It's hard to find the time to exercise. If there's no other way to exercise, you can do these easy workouts on your lunch break. It's not as good as going to the gym and pushing yourself to the limit, but you won't have to shower after doing these. Doing something is better than doing nothing. These workouts won't replace a traditional exercise program but fill in well in a pinch.
Walk to lunch and make it a HIIT workout.
HIIT stands for high intensity interval training. HIIT isn't a specific exercise but a way of doing any exercise. It alternates between a high intensity and a recovery pace. You can walk to lunch, pushing yourself sometimes, then slowing down to recover. If traffic is busy, you may even beat those who drove. You also can use HIIT in the building. Use some of your breaks to run up and down the stairs. Just call it your office step workout.
Workout at your office.
You can do several exercises in the privacy of your office or cubicle. Create a list of exercises that don't require equipment or can use office furniture instead. When you have a minute or two, do a few sets of one of those until you complete your list. Tricep dips using a stable chair without rollers, calf raises, squats, desk push-ups, and lunges are easy to do at the office. You can do jumping jacks while standing and seated leg lifts, leg extensions, side twists, and flutter kicks when seated.
Break your workout into sections.
You don't have to do your entire exercise session at once. If you have five to ten minutes in the morning before you shower or while waiting for coffee, use that five minutes to do part of your session. You can do another session whenever you have five minutes or more of uninterrupted time. Keep a list with the entire workout and a place to check when you complete it. Keep it close so you're ready when there's room in your schedule.
- Get two sets of resistance bands, one for home and one for your office if you work outside the home. Many exercises allow you to sit and do other things while using them. Sidekicks, leg pulses, and twists are a few.
- If time is short, you can do a regular session, increase the intensity. You'll get as much benefit from a shorter but more intense workout. You can also cut the time by using the HIIT format.
- Work on flexibility on those days when your schedule is busy. Desk stretches improve flexibility and help relieve tension. Stretch your entire body. Clasp your hands together and raise your arms above your head. Bend from side to side.
- Put extra vigor into every movement to supplement your workout. If you're going up the stairs, push yourself to run up them. If you're picking up clothes, do deep knee bends to do it.
For more information, contact us today at Habitat Health & Fitness
