Is the day running away and you feel like there is not enough time to workout? All it takes is 15-20 minutes of moderate to intense activity a day to stay fit and healthy. If you’re stuck for ideas and need inspiration, here are 15 ways to get your heart pumping…
1. Power Walk
If you can’t get to the gym at lunch time, go for a 15-minute power walk. Quick march your way into town or around the park and you’ll burn as many as 100 calories in 10 minutes. Don’t forget to use your arms.
2. Stationary Cycle
If you’ve got an exercise bike at home, use it! Someone weighing 145lbs (65kg) can burn around 115 calories in 15 minutes. Pedal at race speed and you could burn as many as 185 calories.
3. Take the Stairs
Take the stairs rather than the lift. It’s officially classed as ‘vigorous exercise’ and burns more calories per minute than jogging - roughly 1.5 calories for each one climbed. If you can’t leave the office, march up and down the floors of your building instead.
Turn up the volume and go wild to some music. In 15 minutes you could burn 94 calories
5. Jumping Jacks
Squeeze in a quick session of jumping jacks. The average person can burn as many as 100 calories in just 10-minutes with this cardio workout. If you can’t face 10 minutes in one go, do five two-minute blocks throughout the day.
6. Jog on the spot
Who really enjoys the TV ads? Get on your feet and jog on the spot. A woman weighing 150lbs (68kg) can burn 45 calories in the five minutes between shows.
7. Walk to work
If you’re lucky enough to live within walking distance of your workplace, make sure you do! Even if not, get off the bus one stop early and walk the extra distance to work.
8. Push-ups before dinner
Once dinner is in the oven, do standing push-ups against the work surface to tone your arms and shoulders. If you’re microwaving food, use the three-minute wait to do a set of jumping jacks.
9. Play with the kids
Join the kids in the garden or park after dinner for a game of tag or football. You could burn 100 calories by kicking a ball around for 10 minutes.
10. Go out of your way
Instead of grabbing lunch from the office canteen, walk to a deli or sandwich shop. Just make sure to choose something healthy!
11. Be house proud
Put some effort into the housework! You’ll get a cleaner house and burn some serious calories. Vacuuming for 15 minutes could burn as many as 100 calories.
12. Simple Squats
Squats are an easy exercise you can do while brushing your teeth or waiting for the kettle to boil. Doing 100 squats in five minutes can burn around 45 calories.
13. Walk, don’t wait
Next time you arrive early to pick up your child from school, don’t stand around waiting. Take a brisk walk around the block. Walk them to school rather than driving if you can.
14. Workout while you watch
And while you’re watching TV, why not strap on some weights and do some leg-toning exercises?
15. Move while travelling
Airports seem to get bigger and bigger, but since most suitcases have wheels these days, there’s no excuse for taking the ‘travellator’. Make use of the distance by walking the route. Skip the escalator in shopping centres and the underground, and walk up the steps instead.
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