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Sometimes going to the gym just doesn’t fit into your busy schedule, and other times you’ll make up any excuse in the book not to exercise. But there are ways you can fit a few minutes of exercise into your routine here and there. Here are the five best ways to burn more calories throughout your day and destroy any excuse you might have of not working out.
5 Exercise in Front of the TV
Whenever you find yourself watching your favorite show, get up and get moving. Try lunges, crunches, squats, push-ups, or any other body weight exercise that will tone you up while you’re distracted. There’s a bit of debate over this, though. Some experts say it encourages laziness by reinforcing the idea that excessive TV watching is okay. But as long as you’re not spending all day in from the TV and this isn’t your only form of exercise, it’s perfectly fine to fit in a few sets of your favorite exercise.
4 Walk the Dog/play With the Kids
Everyone gets something out of this creative cardio idea. Your dog gets to enjoy the fresh air and run around outside. Your kids get to burn off all their extra energy and spend time having fun with you. And you get 30 to 45 minutes (or more if you want) of cardio that doesn’t necessarily feel like working out. Try playing tag with the kids or chasing your dog around the park.
3 High-Intensity Interval Training
When you do get the time to work out, make the most of it. There’s no better way to do this than with high-intensity interval training, sometimes referred to as HIIT. It’s a fancy term for doing short-duration but high-intensity exercises like running sprints or moving rapidly through a series of exercises. Workouts like CrossFit and kettlebells are perfect examples of this type of exercise, because it forces you to do a lot of work in a short amount of time, making your workout much more efficient.
2 Take Advantage of Down Time
Waiting in line? Do calf raises. On a phone call? Do plie squats. Bored without anything to do for 10 minutes? Do lunges. Every chance you’ve got nothing better to do, you can squeeze in some light calisthenics. Yes, it may be odd to have your coworkers walk in on your doing push-ups in your office, but you never know. You just might start a trend. And while you’re in the office, make it a goal to never stop moving. Studies suggest that those who fidget burn more calories per day than those that don’t.
1 Take Advantage of Down Time
You can burn a few extra calories any time, any where by making a concerted effort to walk more. Park in the back of the parking lot when going shopping and walk a little farther or take the stairs instead of the elevator. Anything you can do to get moving is beneficial. Plus the increased blood flow will give you an energy boost. Try wearing a pedometer and challenge yourself to walk further each day. You can even challenge your friends and coworkers to see who walks most during the day.
It doesn’t take much, because any exercise is better than nothing. But you’ll also want to aim to get 30 minutes of dedicated exercise at least three days a week. That can be anything from talking a walk, playing a pick-up game of basketball, or hitting the gym for a quick weight-training session. That doesn’t sound too bad, does it?