How do you swing a workout when you haven't got the time?
We'll show you how!
WHEN YOU'VE GOT 30 MINS
You can count your lucky stars if you ever get to bag 30 minutes (looking at your busy schedule!). But if you do, you might as well make hay while the sun shines.
Save screen time for the treadmill
Great tip! And we don't mean shelving your precious binge moments for a 30-minute workout. Make them the motivation to burn some calories. So the next time you get on the treadmill, pull out your phone or iPad and feast your eyes. Talk about killing two birds with one stone. Now, your favourite series on Amazon Prime won't be the perfect excuse not to work out.
WHEN YOU'VE GOT 15 TO 20 MINS
Got less than 30 minutes? No worries! Try these:
Do a combo workout
After a power nap, you can do a strength-training circuit after work. You can opt for a combination of intense activity like 15 to 30-second jump squats and active recovery like 30 to 60-second walking or jogging.
WHEN YOU'VE GOT 5 TO 10 MINS
You need to get creative when you have less than 15 minutes. Here is what you can do:
Inconveniences require more effort. And more efforts mean more physical activity like walking, which helps burn carbs or calories. A typical inconvenience is using the stairs instead of the elevator. Another can be walking instead of taking a cab for a 10-minute trip.
If your work is a client-facing job where making calls is a part of your routine, take advantage of it. Make your calls more mobile; instead of sitting at your desk to call, stroll around and do that.
Send emails while on the go in a spacy area where you can pace around. Use your phone or iPad instead of a desktop or laptop.
Before you jump into the shower, do a work out and break some sweat (you will need that shower afterwards!). Do some incline push-ups using the edge of your tub or toilet or do some bicep curls using your shower gel (full bottle) as a dumbbell.
WHEN YOU'VE GOT LESS THAN 2 MINS
Move if you are waiting it out
Marking time while your train arrives or you wait your turn in the banking hall? Try calf raises - tiptoe to raise your feet, stop for 5 to 15 seconds and put your feet back down. Do at least five reps for each leg.
Work your abs
Are you having a long stint at your desk? Perfect time to work your abs! Hold your core in (for 15 seconds) by imagining your belly button touching your backbone. Great workout if you're walking or standing as well.
WHEN YOU'VE GOT ZERO TIME
Sometimes, you don't have the time. But don't throw in the towel just yet. Here's what you can do:
Yep! Get that pack of lazy bones on it's feet! It's way better than sitting down the whole time. You can do this every hour (set the alarm on your phone to remind you). Need some motivation? Get some tunes playing on your mobile phone or laptop while you're at it. And don't forget to drink some water or use the washroom afterwards.
Carry your handbag
If you're the type who is in the habit of carrying all your possessions with you wherever you go, we have some could news for you. That handbag is a dumbbell you can use. So while you're on the go, grasp the handle with your palm facing upwards. Have your elbow bent at 90 degrees, press it to your side and do some bicep curls. Do at least ten reps, switch to your other hand and do the same.
You need to stay hydrated throughout the day. Besides, that trip to the dispenser may be the only physical activity you get to engage in if your job is very sedentary.
A 10 to 15-minute catnap on or after your lunch break can be the energy booster you need for a workout during the day. With more companies encouraging catnapping on the job (because it improves employee productivity), it shouldn't be an issue if they catch you powering down. Find out your company's policy on this before you drift off to dreamland at your desk. You may be looking for your next job (don't say we didn't warn you!).
By Nana Ama Afoa Osae I Writer I GreatWonderful Team
Leave a comment and share this post on social media.