Not being able to find time to exercise is one of the most common reasons people skip workouts. But even on your busiest day, you can squeeze in a mini-workout.
Getting your body moving, even for 15 minutes, will serve several purposes. It will benefit your heart, muscles, strength, and stamina as well as saving you from the guilt and discouragement of skipping your workout altogether.
See if you can fit in one or two of these fast workouts first thing in the morning, on your lunch break, before dinner, or whenever you can carve out the time.
Spend five minutes walking or jogging up and down a flight of stairs (increase your speed as your fitness level improves).
Then work out your major muscle groups:
Sit all the way back in your chair and lift your right leg straight out in front of you. Hold for two seconds, lower (but stop short of touching the floor), and repeat 15 times – then switch legs.
: Stand behind your chair and hold onto it for support. Extend your right leg out behind you without bending your torso forward; repeat 15 times and switch legs.
Sit in a rolling chair and grasp the edge of your desk; use your arms to pull yourself up to the desk and then push yourself back away from the desk. Repeat 15 times.
Go outside or into an open hallway. Walk at your maximum speed for one or two minutes, then slow down until you feel recovered.
Repeat for 15 minutes. You can also jog instead of speed walking if your fitness level allows. Be sure to wear supportive shoes!
You can do this workout with a jump rope – or, if you don’t have one, you can pretend (you’ll still get the same great workout).
Jump as fast as you can on the balls of your feet for one minute. Then jump side to side for one minute. Spend the next minute jumping forward and backward.
Then do double jumps on each foot (two jumps on your right foot, two jumps on your left), alternating feet for one minute. Repeat series for 15 minutes.
Remember: the “all or nothing” mentality is the archenemy of weight loss.
Do what you can, when you can – no excuses!