Between work, kids, household chores, running errands and the hundreds of other things you have going on, it is totally understandable that fitting a workout into your daily routine is not everyone’s top priority. Getting up early or staying up late to get a workout in is not everyone’s jam but that doesn’t mean you can’t slip a workout in throughout the day. Throw in some of these workouts throughout your daily routine to get that workout in!
Shower Routine
You are about to get in the shower anyway, don’t worry about how much you are about to sweat. Make yourself a routine, a quick HIIT workout to complete while you wait for the water to warm up. Throw in some sit-ups, maybe a 45 second plank, whatever your favorite workouts are. You can focus today’s shower routine on your abs and then tomorrows routine on legs and glutes. Switch up the workouts or target areas every week. It doesn’t matter what you do as long as you are doing something and this is the perfect time to do it.
Involve the kids
These weights may be a little more squirmy than traditional dumbbells, but use the kids as a workout tool. Throw them in a wagon and take a walk around the neighborhood, you will feel that in no time. If you don’t have the wagon, or want to get a little extra energy out of the kids, just take them on a walk. If they walk slower or take a while to catch up, that is a perfect time for you to throw some lunges into the mix or to get a short sprint back to them. Or, you can even put the kids on the bikes while you job behind them. Throw in a couple squats when you pick up the kids, this is an easy way to add some weight to your squat.
Those are just a few ideas if you have younger kids. If you have older kids, join in when they go play in the backyard. Help them practice their soccer tricks or be their passing partner when they pick up the lacrosse stick. Just getting involved in a little game of 1 on 1 will increase your heart rate, get some cardio in, and improve your sports skills.
Weekly Heavy Lifting
Once or twice a week, throw a heavy weight chore into the mix. This way, you can be productive for your house and your body. Some of these chores can include gardening, mowing the lawn, washing the car, doing a full house vacuum or mopping. Odds are, the more you dread the chore, the better it is for your body.
The Obvious
Here is just a reminder of some things you have probably already heard of to burn a few more calories.
If you need to run to the grocery store, or any other errands, park as far away from the store as possible. This will work an extra walk into your day and a little more cardio on the way back to your car once you have your bags.
Throw squats into your day all the time! Squats are probably the easiest exercise to do on a whim. Whether you are washing the dishes or in front of the TV, squat. Brushing your teeth? Do it in a wall sit. Eating a bowl of cereal? Hold the bowl and squat. Try and get 20 squats in throughout your day, then work up to 25 tomorrow and so on. Just squat!
I am sure you know this hack, but instead of taking the elevator, take the stairs. This is an easy way to get a little cardio in and is time efficient. Often times walking up the steps can be even faster than the elevator. Also, you won’t be stuck in a small space with strangers (You know, COVID and all).
