Remember when you had time to hit the gym? For most of people, that time is in the past.
Careers, kids, and a busy schedule limit everyone’s time and while some people can juggle it, and celebrities, of course, make it look all too easy, most people experience time management issues.
If you find that your schedule doesn’t allow trips to a fitness center, you need to make time at home for fitness. Even a busy life can be filled with sedentary habits that, as you get older, lead to a variety of health risks.
These health risks, can be mitigated by getting up and moving. Here are a few quick exercise ideas that can get your blood pumping in your own living room.
Nothing wakes unused muscles quite like full body stretches. While this won’t have you entering decathlons by itself, it should be the foundation of any exercise regimen.
It helps you work your muscles isometrically and leaves you limber to help avoid injury.
You can take it a step further by transitioning to yoga, which incorporates set postures and mindfulness to encourage whole-body health.
Don’t worry about breaking out the leg warmers and hairspray. Today’s aerobics is far different than the early morning fare thirty years ago. There are a variety of low impact aerobic programs designed for all ages and activity levels that you can do at home.
Weights and Bands
Resistance builds muscles. Even if you don’t want to look like John Cena, muscles are still an important part of staying active and healthy.
Working with small weights or resistance bands is plenty to help you keep toned muscles, a full range of motion in your joints, and healthy circulation to your extremities.
Try Out These Workouts!
To get you started today, check out a few simple routines to get your body moving:
- Cat Cow: On your hands and knees, alternate arching and curving your back.
- Shoulder Rolls: Stand straight and roll your shoulders from front to back.
- Inchworm: Walk your hands out into pushup position and back.
- Knee Raises: Stand straight and alternate lifting your knee to hip height.
- Open Hip Squats: Stand with your feet apart. Squat and straighten with your knees open.
- Lunging Calf Stretches: Step forward, bend the front leg and keep your back leg straight.
- Toy Soldier: Alternate kicking your legs forward, keeping them straight, and touch your opposite hand to your toes.
Give yourself one minute to complete each exercise for a quick and simple warm up.
30 Minute Workout
- Jumping Jacks
- Wall Squat
- Bodyweight Squats
- High Knees
Do each exercise for 90 seconds before resting. Then complete the entire circuit two more times. This workout should take just 30 minutes of your day. If you don’t have time, just do one or two circuits.
Ab Focused Workout
- The Hundred (Lay on your back, holding your legs and shoulders inches off the floor.)
- Elbow Plank
- Leg Raises
- Russian Twist
- Pushup Plank
- Side Plank (R)
- Side Plank (L)
- Sit Ups
- Mountain Climbers
Each exercise should be done for a full minute. Rest for one minute and then complete the second set. You may feel that you need to rest between exercises, but don’t rest too long or this workout won’t get your heart pumping.
Be Your Own Motivation
Each of these workouts allows you to easily integrate exercise into your lifestyle anywhere you are, even in your own house. Get yourself motivated and get started today!
Rene D. Daniel is a former aerobics instructor and current freelance writer based in Los Angeles, CA. He loves writing about working out, fitness, and health to help motivate others to take better care of themselves. When she’s not writing, he’s attending Krav Maga classes in Los Angeles or working on his yoga inversions.