The most commonly used excuse for not working out is not having enough time. Sadly, this is often just that … an excuse. A simple issue of not wanting to do something so not prioritizing it! To help you, we will describe seven exercises that you can do, even if you don’t have any time to spare.
Cardio Machines
Getting an exercise bike, treadmill, or elliptical machine for your home may seem almost a cliché, but it’s actually a really effective way to increase your activity while staying at home. You can use a cardio machine while it’s raining, you can use a cardio machine while watching your favorite TV show, you can jump on it for 10 minutes while your dinner is cooking.
Box Squats
A box squat is a regular squat where instead of hovering with your thighs parallel to the ground, you instead squat down until you are sitting on a chair/box/bench. This exercise is great for people who are starting out and haven’t got much lower body strength, it’s also a perfectly good exercise in its own right. You can do 10-20 box squats onto a chair first thing in the morning, or just before hopping in the shower.
Mountain Climbers
A great high-intensity exercise that can be performed at home with no equipment. All you need is a stable surface to hold onto while you perform them. Hold onto a stable surface and stand at a 45-degree angle. Alternate between each knee, pushing one forward towards your chest then the other, keep your abs braced and your back flat throughout.
Kettlebell Swings
We can’t remember which fitness expert first mentioned the kettlebell swing at-home routine, but they were a genius. The idea is that you purchase a kettlebell and leave it in the room that you spend the most time walking in and out of (bathroom, kitchen etc). Every time you walk past the kettlebell you perform 5-10 kettlebell swings.
Step Ups
The step-up is a fantastic exercise that will improve any training program, however in this case we are literally talking about walking up and down steps. In life, whenever possible take the stairs. Don’t take the lifts or the escalator, just use the stairs.
Push-Ups
Depending on your current level of strength you may need to make these push-ups very easy, starting with wall push-ups, then progressing to box push-ups, push-ups on your knees, regular push-ups, and then more difficult versions.
Walking
Easily the least exciting of all the exercises mentioned, but probably the most important. Hitting your 10,000 steps per day target is an amazing way to lose weight and improve fitness. But if 10,000 steps are a bit much, even just adding 500 steps to your usual step count can make a big difference.
The important thing to keep in mind, is that you need to establish a routine. Even the busiest person on earth could still find 5-10 minutes out of their day to exercise, but people don’t prioritize fitness. If you scheduled a time to exercise each day (just like you schedule a time to brush your teeth, have a shower, eat breakfast etc) you would easily be able to fit it in.
Source: https://www.futurefit.co.uk/blog/7-exercises-for-people-that-dont-have-time-to-work-out/
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