Short on time? Instead of trying to create extra time to fit exercise into your schedule, try allowing your current schedule to dictate your cardiovascular and strength training exercise. Use the time you already have! Exercise is cumulative; it all adds up to a healthier heart, leaner waistline, strong muscles, improved agility and a peaceful mind. Consult a physician before beginning or performing any exercise.
If you have 2 minutes: Change your position! If you’re sitting, stand up. If you’re standing, walk. If you’re walking, climb a flight of stairs. Move differently often to improve circulation, decrease soreness and improve energy and mood.
If you have 5 minutes: Stand up. Perform 20 posture squats: Stand with your feet hip-width apart. Extend both arms straight out in front of you with your arms straight and hold them parallel to the floor. Sit back, bend from your knees and hips and lower your body until your thighs are about parallel to the floor. Return to your starting position. Next do 10 Pushups. Follow Pushups with a 30 second Plank interval on your forearms and toes: Place your forearms on the floor, with your elbows directly below your shoulders. Place your toes on the floor and hold the center of your body up parallel to the floor, and count to 30. Repeat 2-3 times through. Move from one exercise to the next without a rest interval.
If you have 10 minutes: Walk down the street 4 minutes. At the end of the block, do 20 Heel Raises: Stand with your feet hip-width apart, place your arms across your chest using your core muscles to balance and stabilize your body. Lift up your heels, and then lower your heels half way down the floor. Walk back to your starting point. Do a Wall Squat Hold for 30 seconds: Lean with your back against a wall and your feet about 12 inches away from the wall. Lower your body down about six inches. Hold for a count of 30. Return to your standing upright position.
If you have 15 minutes: Perform a walking warm-up for 5 minutes. Begin body-weight exercises with 20 Squats: Place your arms across your chest. Stand with your feet hip-width apart. Bend your knees and hips and sit back, lowering your body about twelve inches. Return to your starting position. Move on to 10 Wall Pushups: Place your hands shoulder width and shoulder level on the wall. Bending from your elbows, lower your chest toward the wall, then straighten your arms again to return to your starting position. Immediately from Wall Pushups, perform 10 Jump Squats: Squat down, then upon standing, jump up lifting both feet off the floor and raising both arms overhead. Land gently and lower your body down into a squat. Repeat Squats, Wall Pushups, and Jump Squats three times through with no rest in between.
*Disclaimer: Result may vary from person to person.