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5 Ways to Burn Fat When You Haven’t Got Time to Exercise

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At OnTrack, we know it can be difficult to find time to exercise; dropping the kids off, working at the office and cleaning the house are a priority and fitting exercise around this busy schedule can be hard. To help you get fit without disrupting your daily routine, we’ve collected five fat burning exercises that you can do no matter your location.

1. Tackle those stairs

It’s a simple switch yet a very effective one. Opting to take the stairs in your workplace, supermarket or shopping centre will allow you to burn off calories whilst going about your day. Walking up a flight of stairs not only promotes weight loss, but also tones your thighs, tightens your glutes, reduces the risk of heart disease and increases your good cholesterol levels. There are even apps such as StepJockey which can track your stair climbs and show you just how many calories you’ve burnt!

2. Seat Squeezes

If you have a job which requires lots of sitting down, it can be hard to see an opportunity for weight loss. Seat squeezes are a great way to get your work done and exercise, requiring no gym equipment or spare time, they are really easy to learn.

By squeezing your gluteal muscles together, you will feel your buttocks tighten and your hips rotate. Hold this exercise for 30 seconds before releasing and repeat this workout routine as much as you can throughout the day. This simple exercise will not only strengthen the muscles but also burn that unwanted fat.

3. Take a lunchtime stroll

Walking is one of the best ways to boost your mental and physical health. Regular walking can help improve your body’s response to insulin which will help reduce belly fat. A 20-minute walk on your lunch break has a list of benefits that is far longer than just fat reduction. A study by the University of Leicester found that a 20 minute walk can reduce the risk of heart attack and stroke by 8%. Not to mention walking releases endorphins, meaning you’ll be super motivated to tackle the rest of the afternoon.

4. Get the kids involved

Incorporating exercise into your daily routine with the kids is a great way to get the whole family fit and active. Head to the park for playtime or put the radio on and get the whole family dancing around the living room. Incorporate lunges or jumps into the school walk or challenge the family to a star jump competition. By introducing these fun activities you’ll be working out every muscle group as well as stretching and releasing those all-important endorphins. It won’t feel like exercise if the whole family are having fun and it allows you to spend more quality time together.

5. Clean, clean, clean

Cleaning is not only productive and practical, but it also works many of the muscles in your body, burning fat without you realising. Scrubbing, sweeping and dusting will exercise your biceps and triceps, reducing the fat on your arms. Simple cleaning activities such as hoovering will also work out your lower back which include your flexor and oblique muscles, allowing you to build strength; so, don’t put off cleaning those skirting boards!

We hope you’re able to work these fat burning exercises into your daily routine. If you’d like more information on how to live a healthier and more active lifestyle the team at OnTrack are here to help. Head to our contact page to learn more about what we can do for you.

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