Life gets busy, so sometimes we need quick workouts to get us through the day. Exercise can help boost your mood, especially when you have a lot on your plate. So here are 10 quick workouts to practice when you want to move your body, but just don’t have a whole lot of time.
1. Bird Dogs
This workout is a great core exercise, start on the floor on all fours and use your balance to try and stay stable while bringing your other leg to arm in toward one another. Repeat this rep 10 times on each side for a great ab workout that’ll have you feeling the burn the next day. Practice this exercise every day and watch as you get stronger and more balanced.
2. Squat it out
Squats are a great way to get your legs and glutes in shape, and the best part? You can do this exercise anywhere! While watching T.V., making food, or even in line at the store…though you may get, some skeptic looks from those around you. Set a goal for yourself to do a certain number of squats every day and space them out throughout the day!
3. Renegade Row
If you have free weights, great, but if not, you can do this exercise without them. Start in plank position and row your arm toward your hip, lower back down and repeat on the other side. This will work out both your arms and your abs, and you’ll definitely be feeling it tomorrow.
4. Step Ups
Step-ups are a great way to get your heart rate up fast! This workout is quick, easy, and you can customize it to your strength needs by using free weights if you choose. Grab a box, and just step up and down quickly to get your blood pumping. Repeat 10 sets of these on each leg to get your cardio in when you don’t have time to go for a jog.
5. Dead Bug
Another great core exercise! Dead bug position is exactly like it sounds, start on the floor lying on your back and bend your knees, so your legs are at ninety degrees. Lower your left arm and right leg at the same time but don’t let either touch the floor and then bring both back to your starting position. Do the same on the other side, and repeat until you’re finished with your reps!
6. Reverse Lunge
This workout is a great for leg day when you don’t have time for a full gym sesh. Start standing, take a large step backward with one leg and lower your hips until your front thigh is parallel to the floor. Return to standing and alternate legs after each rep.
Planking may be difficult at first, but it’s a great core exercise that you can do quickly no matter where you are! You can practice holding your plank position in 15-second intervals until you grow your endurance and slowly increase the length each time. Practice this workout whenever you want to strength train but find your schedule a bit too packed.
Bridge ups are the perfect toning exercise to do even when you’re just watching T.V., and doing these every day can help to strengthen your core. Start by lying on your back with your hands by your side, and your knees bent, feet flat on the floor. Raise your hips so that there is a straight line from your knees to shoulders and hold for timed intervals. Lower and repeat as often as you’d like!
9. Set of Burpees
Burpees are another great exercise that works your full body to quickly get your heart rate up when you’re in the mood to sweat it out. Do a few sets of these in your house when you can’t bring yourself to go to the gym, and you’ll be tired out in no time. Start by standing, move to a deep-squatted position with your hands on the ground and kick back to a plank, return your feet to a squatted position and rise up. Repeat these reps as often as you want!
10. Sun Salutations
Yoga is not only a physical workout, but it exercises your breathing as well. And the best part about it is you don’t have to go to a class for your daily practice. When you want to get your body moving but also want to focus on your breath, try doing a few sets of sun salutations.