Everyone wants to be fit, but not everyone can find the time to get to the gym. If you’re one of those people, don’t give up on fitness.
There are plenty of great, effective exercises you can do anywhere and any time, without having to change into workout clothes.
Make up your own routine of these exercises and mix in some cardio — just taking a walk around the block will do — and you’ll see results soon.
Upper Body Exercises
Tricep Dips: A popular home or office exercise that works your triceps, shoulders, and back. All you need is a chair that won’t roll or slide.
Try 6-8 reps to start, and more if you think you can take it.
- – Grasp the arms of the chair, or the edges of the seat.
- – Slide your feet and body forward until your buns are off the seat.
- – Bend your knees and elbows slowly to lower yourself down. Do not bend your elbows too sharply.
- – Slowly reverse the sequence so you end up sitting in the chair again.
You can also use the edge of a desk or a similar piece of furniture as a support to do dips.
For an even tougher workout, do your dips on one leg, keeping the other straight out in front of you.
Wall Pushups: You can do pushups without having to get down on the floor, using a desk, a wall, the footrail of a bed, or even the back of a sturdy chair.
Try 10 reps at a time.
- Stand two feet away from your chosen piece of furniture, feet shoulder width apart and hands resting on the furniture. Keep your body straight, belly and shoulders tight.
- Slowly lean forward, supporting yourself on your hands. Lean as far as you comfortably can while remaining straight.
- Push off as hard as you can until you’re back in standing position.
Doorway Chest Press: Another good way to work your chest and shoulders.
2-3 sets of 8-12 reps is a good target to aim for.
- Stand in a doorway, grasping the jamb with your hands, feet shoulder width apart and abs tight.
- Lean forward, keeping your grip firm on the door and your body straight. You should feel your shoulder blades flex together.
- Push yourself back up with your arms and return to the original position.
Lower Body Exercises
Lunges: These classic exercises are easy to fit in anywhere.
Do two or three sets of 10 and you’ll definitely feel that you’ve been working.
- Stand with your feet together. Step forward with one foot, far enough that your knee bends at 90 degrees — don’t let your knee bend past your toes.
- Slowly lower your body as far as you can, until your back knee is almost touching the ground. Keep your upper body square over your hips — don’t lean.
- Push up with your forward leg until you can return to the original position.
Wall Sits: Work your hips, thighs, and core with this deceptively simple exercise.
Start with 10 reps and add more sets as you feel capable.
- Stand with your back to a wall, feet shoulder width apart.
- Slowly slide down, shoulders against the wall, until your knees are bent at 90 degrees. Squeeze your legs together hard.
- Hold this position for 30 seconds, then slowly return to standing position.
Russian Twists: Your abs will be feeling it after you do this exercise. Don’t do this if you have lower back trouble, however.
Try for two sets of 8-12.
- Sit on the floor with your knees slightly bent. Lean backward, keeping your back straight.
- Reach your arms out straight to your knees, hands together.
- Slowly twist your torso to your side. Make sure you’re keeping your back straight and that you’re twisting your entire torso, not just your arms and shoulders. You don’t have to twist too far. Hold for a second and then slowly rotate to the other side.
- Return to center and begin again.
Glute Kicks: If you need to work your quads and glutes, try two sets of 15 reps of this exercise.
- Stand up straight, abs in. Hold on to a piece of furniture if you need help with balance.
- Lift one leg backward, bending your knee. Try to touch your heel to your buttocks.
- Get a good flex and hold for a second or two.
- Lower your leg slowly back to the starting position.
There’s no reason that a busy life has to mean an unhealthy, out-of-shape you. Leave notes to yourself, or add alerts to your online calendar or smartphone to remind yourself to take the time to exercise.
Even half an hour of workout time a day will produce visible results!
About the Author: