It can be a challenge to manage your time when you keep to an exercise routine, sometimes it feels like there's just not enough hours in the day. We've rounded up some effective exercises you can do anytime, anywhere so you can squeeze in your health fix alongside your day-to-day routine. These workouts will get your heart-rate up and those muscles working without any specialist equipment. They each take less than a minute, require nothing but your own body, and are great for core strength and balance, too.
Flamingos stand on one leg to conserve energy and regulate heat, but we can employ the same tactic to strengthen our core and lower spinal muscles, improve balance, and to help create symmetry throughout our hips. It’s a great, simple exercise to do at home without interrupting a busy schedule; you can do this whilst brushing your teeth everyday which should round up to 10 minutes daily when brushing twice a day.
Stand up for your health
This exercise is perfect for getting into an easy but beneficial routine at work or home. Do you tend to sit down whilst on the phone? Most people remain sitting in their desk chair when speaking on the phone at work. But did you know that you can burn more calories if you stand up while taking your calls? The modern working environment has made sitting a regular occurrence in our day-to-day routine but this stance is bad for the human body. The cue of a phone call will allow you to shake up your routine of sitting for long periods. Try sitting for your calls in the morning and then switching to standing position for all afternoon calls – this will also help to boost your energy levels as the day drags on!
Read more on how to improve posture in the office here.
Now on to some slightly more hard-core bodyweight exercises... This high-knees exercise combines strength training and cardio, targeting the quads, glutes, hamstrings and abdominals. Stand with your feet hip-distance apart, and lift one leg at a time right up to your chest as if you are running on the spot, but slowly. You might find time to do this in the morning, evening or on a lunch break either in the office or at a local park.
Take the Lunge
Lunges are a great exercise for strengthening your leg muscles and glutes and can be performed at home or at the office in a quick time frame. Start with a stationary lunge, take a big step with your hands behind your head, and lower your hips until both knees are bent at a 90 degree angle. Make sure your back remains straight upwards, and lift your hips back up to bring yourself back into standing position. Repeat.
Keep pushing on
There are plenty of bodyweight exercises to explore. Once you establish a good routine at home or in your breaks at the office, you can really begin to reap the benefits of the exercises! Push ups are a very accessible and effective workout. Place both hands on the floor and stretch out with your toes pushing off the ground and your arms and legs straight. Squeeze your thighs and your glutes, take a deep breath and bend your arms, bringing your nose close to the ground. Then, exhale while pushing your body back up so that your arms are straight again. The main focus of this body weight exercise is strength, particularly involving your triceps. Make sure to keep your back flat when doing push-ups.
Explore some more bodyweight exercises here.
Now you’re equipped with several exercises you can practice anytime, anywhere! TREK always keeps you going – check out the TREK Protein Flapjack and TREK Protein Energy Bar range which both contain between 9-10g of protein!