10 Ways to Sneak In a Workout (Even When You’re Crazy-Busy)
Turn Your Commute into a Workout Running is a great workout, but it's also great transportation. Ways to find time to work out on the go: Bike to work, get off your bus or train a few stops earlier, or park the car farther away to extend your walk.
Set Your Alarm Early Becoming an A.M. exerciser means you get to cross your workout off your to-do list ASAP. Do not get less sleep, but go to bed earlier to allow you enough sleep. Can't quite get yourself out of bed that early? Wear your athletic attire t bed so it’s a cinch to get your sweat on as soon as you wake up.
Sneak In a Lunch Break Workout Make use of your precious 60 minutes by hitting the gym or going for a walk. Not only will it keep your waistline in check, but also you're proven to be more productive during the day by logging off for an hour than you would be by eating lunch at your desk.
Work Out at Work Get your daily dose of exercise even if you're working all day long. If you are too busy to leave your office, bring a stability ball and weights to work to use in your office. Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses, and ab crunches; aim for two or three sets of each.
Take the Kids with You Sometimes we think that with kids we have no time to exercise. Not true, put your child in a stroller to get your miles in without paying big bucks for a sitter. Or strap your bundle of joy into a carrier and do squats for extra resistance and a fun distraction.
Multitask on the Treadmill Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals, and standing triceps kickbacks one after another as you walk. It's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.
Make It a Date Go with your spouse, boyfriend/girlfriend, or friend to the gym.
Don't Just Wait Around All the time we spend waiting for the subway, for the microwave to ding, or in line adds up, so why not sneak in a workout while you're standing there? Crank our lunges, toe raises, and squats at the checkout line, People might look at you like you're silly, but who cares?
No More "Couch Potato" Just because you're catching up on America’s Got Talent doesn't mean you can't do push-ups, crunches, jumping jacks, and squats too. Clear up some space between the couch and the TV so you don't miss anything while breaking a sweat. Need an extra nudge? Move your dumbbells, jump rope, and other fitness tools near the tube to give yourself visible reminders.
Power Up Your Stair Climbs Instead of walking leisurely up a flight of stairs, gradually increase your speed and the number of stairs you take in one minute. Take two steps at once—if you're able to do it safely—and you'll target your glutes even more.