Honestly, now that it's Summer your ready to hang out with friends, go to the beach, relax, etc. and don't put working out at the top of your "To Do List"...am I right? "Did you know that short bouts of exercise can add up to the same benefit as if you had done it continuously?" Instead of having to free up your fun schedule to find a time to workout, take 5 minutes throughout your day, to do these short workouts and be fit, energized, and ready to continue on with your rockin' summer body!
Note: Doing every single one of these is not absolutely necessary, but try to fit in as many as you can! Also note, that depending on your age, etc. adjust - For example, if you don't have a job, then the exercise "after meeting" can be done after anything else you are doing during your day. Adjust for what you are doing each day!
START YOUR DAY:
Get out of bed, roll out your mat, and use this to release accumulated back tension and work your abs. Sit with your knees bent and soles of feet touching. Holding ankles, roll onto your back, then roll back up to sitting. Keep chin tucked into chest. Repeat.
- BEFORE YOU GET IN THE SHOWER
Before you get in the shower, work up a quick sweat by jogging in place. You'll rev your heart rate and increase circulation. A simple jog will do the trick, but to boost intensity, try bending your elbows and pumping your arms, or bring your heels to your buttocks.
- WHILE YOUR COFFEE IS BREWING/BREAKFAST IS COOKING
Waiting for your coffee to brew? Breakfast to cook? Grab some cans or light dumb-bells and take a few laps around the inside of your house, doing bicep curls as you walk. You'll work several major muscle groups as you get your circulation pumping.
To build and circulate energy, stand in one place with knees soft and bounce for a minute. As you build your momentum, gently shake your wrists, arms, and head, keeping your knees and elbows soft. After a few minutes, slowly come back to a bounce and, eventually, a full stop.
MIDMORNING:
You've heard this before, but now it's the time to do it: Park several blocks away from where you are going and speed walk there. Or run an errand on foot. Either way, bend your elbows and swing your arms straight back and fourth to boost cardio benefits.
- WHILE YOU'RE ON THE PHONE
Tone legs and buttocks while you are on the phone. Stand with feet wide, toes turned out, hands on hips. Inhale and bend knees, lowering as far as possible; exhale and squeeze inner thighs and glutes as you come back to standing.
Get energized before a meeting with a jump-rope simulation. Stand with your weight on the balls of your feet, heels slightly lifted, knees softly bent. Take small hops, rotating your clenched hands by your hips as if jumping rope.
Stand against a wall. Keeping your back on the wall, bend knees to a 19-degree angle (walk out a few steps). Raise arms against the wall until elbows are shoulder height; arms form a 90-degree angle, fingertips pointing up. Hold 1 minute, rest 10 seconds, and repeat.
NOON:
- ON THE WAY TO PICK UP LUNCH
On your way to pick up lunch, hit the nearest staircase and climb to flights, taking the stairs two at a time to maximize the cardio workout while also building leg strength. Head back down the stairs with quick, light steps, then repeat until five minutes are up.
Boost energy while working your legs, obliques, and back with side crunches. Stand with arms straight above your head. Lift your right knee out to your right side as you bring the elbow to meet it. Return to the starting position, then repeat on the left. Keep alternating.
Before you dig into lunch, take some time to tone the lower body and raise your heart rate. With hands on hips, step your right foot out 2 feet and bend both knees into a squat. Return to start, then step and squat to the left. Repeat.
Don't settle in for the afternoon just yet. Stand a foot away from a wall, arms outstretched and palms on the wall a bit wider than your shoulders. Inhale and bend your elbows, lowering yourself to the wall; exhale, draw your navel in, and push the wall away. Repeat.
- WHILE SHOPPING AT THE MALL
Turn your mall shopping into an exercise stint by taking a full lap around the mall before starting to shop. You will not only add another five-minute interval to your day, but also get a preview of all the stores-so you'll know where to go and shop more efficiently!
Make good use of your time you spend waiting in long shopping lines by working your butt. Squeeze your glutes for a count of five, then release. Keep repeating. This action tightens and strengthens your backside.
MIDAFTERNOON:
- BEFORE EXCITING MIDAFTERNOON ACTIVITIES
Focus and energize before what ever your afternoon holds. Hope feet out and raise arms to shoulder height; pause. Jump feet together and lift arms above head; pause. Hope feet out and lower arms to shoulder height; pause. Bring feet together, and arms down to sides. Repeat.
When that afternoon slump hits, boost your circulation and release shoulder stress. Standing or sitting tall, extend your arms out to your sides and start making large circles, working down to small circles. Reverse direction. Repeat with arms to the front and above the head.
Refresh your mind and body with a fast walk around the office, outside, or up and down hallways. Walk quickly, pump your arms, and resist temptation to stop and chat until your five minutes are up.
EVENING:
- WAITING FOR DINNER TO BE READY
While waiting for dinner to be done (or while it's cooking if you're the one making it), work your major muscle groups. Stand with feet hip-width apart. Lift arms forward to shoulder heights and lower into a squat. Reach up with arms as you jump straight up, landing in a standing position with knees soft. Repeat.
To help digest your evening meal and leave the day's stresses behind, close your eyes and imagine yourself in a beautiful, snowy landscape. Keeping your stomach drawn in, bring your knees up one by one at a time and swing your arms as if walking through deep snow.
Release tension as you bump up your heart rate by putting on a favorite five minute song and dancing however the mood strikes!
~Exercises and quotes from
Body + Soul Magazine. Original article written by Kate Hanley~
