Yes, I get it. You’ve got a ton of things to do. Exercise is the last thing on your list every day. But that’s not the way it should be. If you don’t take care of yourself, if you become incapacitated or worse, who will do all those important things you do every day? See that your work responsibilities get fulfilled? Who will care for your family? Do you honestly think that you’re doing everyone a favor by neglecting yourself? (Here’s a hint: You’re Not!)
You may not have time to get to the gym, but you can still do a workout, burn through some calories and make yourself stronger and healthier. Consider these 5 simple exercises that you can do anytime and anywhere, (almost). Not only are they picked to fit into your busy lifestyle. They will give you the most bang for your buck/time/effort and you don’t need any equipment. And remember — if it’s been a while since you got up off the couch, check with your doctor first.
Exercise 1 — Burpee
I used to love burpees when I was in elementary school. And then again as an adult in karate class. Do I still love them now? Hmmm… no. Honestly, they’re harder now. I don’t jump as high and I don’t drop into a squat or kick my feet back as quickly or as forcefully. The push up is definitely harder. If you haven’t done them in a long time, take your time. When you drop into a squat, step back instead of thrusting your feet behind you. Do the push up on your knees, or leave it out altogether. Stand up and leave out the jump. Take your time. There are many ways you can revise this exercise and still get a lot out of it. And it’s better to modify it, and do it, than not to do it at all. Here’s the classic way to perform a burpee:
- Start from a standing position. Drop into a squat and place your hands on the ground.
- Kick your feet back to get into a push up position. Your arms, legs and back should be straight, and your core muscles should be tight.
- Bend your arms and lower your torso until your chest touches the ground.
- Straighten your arms and lift your torso back up.
- Kick your feet forward returning to that squat position keeping your hands on the ground.
- Jump as high as possible while extending both arms above your head.
- When you land, repeat steps 1-6 for as many reps as you can manage in the time you have available.
Click Here For A Video Demonstration Of The Burpee
Exercise 2 — High Knees
High knees give you a great cardio workout and you can burn an impressive 510 calories per hour. (But let’s be real… WHO is going to do high knees for an hour?) They work your gluteals, hamstring and quads, so consider how amazing your legs will look and feel! Think of high knees as jogging in one spot and follow these steps:
- Start jogging in one spot allowing your feet to touch the floor for a second before switching to the other leg. Keep your chest up and your back straight.
- As you take each step, make sure to drive your legs towards your chest and lift your knees as high as possible.
- Repeat steps 1-2 for as many reps as you can in the time you have available.
Click Here For A Video Demonstration Of High Knees
Exercise 3 — Jumping Jacks
Another exercise I used to love, and still like quite a lot, actually. If you’ve ever attended, or watched, a sporting event on TV, you’ve probably seen athletes performing jumping jacks as part of their warm up routines. This exercise typically involves alternating jumps as you spread your legs apart and arc your arms overhead before bringing all your limbs back together while standing upright. The jumping jack increases your heart rate, enhances circulation and targets your calves, abductor and adductor muscles. Here’s how to do jumping jacks correctly:
- Start by standing upright with your feet together and your arms by your sides.
- Bend your knees slightly and jump. While in the air, spread your legs to about shoulder width apart. At the same time, extend your arms from your sides until they touch overhead. You should land on your feet with your legs apart and your hands touching overhead with a slight bend in your elbows.
- Bend your knees slightly and jump. While in the air, bring your feet and legs back together and lower your arms. Land with your feet together and your hands by your sides.
- Repeat steps 2-3 for as many reps as your can fit into the time you have available.
Click Here For A Video Demonstration Of The Jumping Jack
Exercise 4 — Jump Squats
Jump squats are quick and easy to perform. Done correctly, they primarily target the quadriceps in the front of your thighs. They also activate your core, gluteals and hamstrings. To do the basic jump squat, follow these steps:
- Stand with your back straight and your feet spread at about a shoulder width apart.
- Bend your knees and drop to a squatting position. As you drop down into the squat, raise your arms out in front of you.
- Straighten your knees and jump off the ground by pushing up explosively with your feet. As you jump up, raise your arms and stretch them overhead while fully engaging your core muscles.
- When you land, repeat steps 2-3 for as many reps as you can manage within the time you have available.
Click Here For A Video Demonstration Of The Jump Squat
Exercise 5 — Step Ups
Step Ups are another full body exercise that work your hamstrings, quads and gluteals while building core stability and improving your heart rate. You’ll need a raised platform, bench or step to do this exercise. Here’s how you do it:
- Stand in front of the bench, step or raised platform with your feet together and your arms on your hips.
- Lift your left foot onto the step. Then press through your left leg and raise your right foot on to the the step.
- Step back onto the ground with your left foot and then bring your right foot off the step and onto the ground next to your left foot.
- Lift your right foot onto the step, press through your right leg and raise your left leg onto the step.
- Step back onto the ground with your right foot and then bring your left foot off the step and onto the ground next to your right foot.
- Repeat steps 2-5 as many times as you can in the time you have available.
Click Here For A Video Demonstration Of Step Ups
Summary
That winds up the list of the top 5 exercises for when you’re busy. Each takes up very little time, and can be performed by itself when you have just a few minutes. Or do them in a sequence to create a time saving no equipment needed workout. Give them a try today. See which ones you like and start fitting exercise into your busy routine. No excuses.
You really don’t need any equipment to do these exercises, but just in case your floor is hard you might want a mat. Here are some very popular and highly rated mats —
<img alt=”” width=”1300″ height=”985″ src=”https://media.publit.io/file/Sivan-Health-Fitness-Mat.jpg” style=”width: 100%;” title=”Sivan Health and Fitness Comfort Foam Mat”>The Sivan Health and Fitness Comfort Foam Mat for exercise, yoga and pilates
<img alt=”” width=”1500″ height=”754″ src=”https://media.publit.io/file/BalanceFrom-GoYoga-Mat.jpg” style=”width: 100%;” title=”BalanceFrom GoYoga High Density Mat”>The BalanceFrom GoYoga High Density Non-Slip Exercise Yoga Mat with Carrying Strap
<img alt=”” width=”1500″ height=”1500″ src=”https://media.publit.io/file/Gaiam-Essentials-Thick-Yoga-Fitness-Mat.jpg” style=”width: 100%;”>The Gaiam Essentials Thick Yoga Fitness and Exercise Mat with Carrier Strap
Or maybe you need a step…
<img alt=”” width=”1500″ height=”1000″ src=”https://media.publit.io/file/The-Step-Original-Aerobic-Platform.jpg” style=”width: 100%;”>
The Step Original Aerobic Platform for Total Body Fitness Health Club size
or get one in Circuit size
Another option is the Goplus Step Platform Adjustable Fitness Aerobic Stepper which has many possible adjustments for aerobic and strength exercises
<img alt=”” width=”1200″ height=”1200″ src=”https://media.publit.io/file/Goplus-Step-Platform.jpg” style=”width: 100%;”>
