5 Ways to sneak in a workout when you’re short on time

It’s easy to think that you have no time to get in a workout, especially if you have an 8-5 job. Fortunately, there are plenty of ways to sneak in a workout even when you don’t have much time to spare. These 5 ways will help you get fit even when you don’t have time to hit the gym.

1) Go for a walk

Taking a brisk walk is a great way to get your heart rate up and your blood flowing. And, depending on how long and how fast you walk, it can be a great workout. Plus, it’s easy to do and doesn’t require any equipment. So, if you’re short on time, go for a walk. It’s quick, easy and great for your health! Another option is to take the stairs instead of the elevator or escalator. Climbing stairs can burn between 80-120 calories per hour (depending on weight). Research has shown that taking the stairs instead of an escalator or elevator also helps reduce stress levels by 20%. If you want to break out into a sweat but don’t have access to a gym, try some intense cardio at home with some of these awesome at-home workouts:
High Intensity Interval Training Workout – this high intensity interval training routine will leave you feeling sore the next day.
Kettlebell Workout – this kettlebell workout incorporates both aerobic and anaerobic exercises which results in increased calorie burning as well as strengthening muscles. Tabata Blast – Tabata blasts are brutal, but effective. They’re made up of four minutes of work followed by four minutes of rest. Perform one exercise for 30 seconds then move on to the next exercise until you’ve done all eight exercises three times each before moving onto the next four minute round.

2) Ride your bike

Riding your bike is a great way to get some exercise when you’re short on time. It’s easy to fit into your daily routine and it doesn’t require any extra time or effort. Plus, it’s a great way to explore your city or town. Here are a few tips to get you started:
1. Ride your bike to work or school. If you live close enough, riding your bike is a great way to get some exercise while also getting to where you need to go.
2. Go for a leisurely ride. Sometimes all you need is a slow, leisurely ride to clear your head and relax. Make sure to bring a map so you don’t get lost! Or have an app like Cyclemeter installed on your phone. And don’t forget that a bike helmet should be part of your safety gear at all times. Finally, if possible, try to make friends with other bikers in the area who can give you good routes to take that will both motivate and entertain you. These routes will be full of beauty and activity but still give you the exercise benefits that biking has to offer!

3) Use the Stairmaster

The Stairmaster is a great way to sneak in a workout when you’re short on time. It’s a quick and easy way to get your heart rate up and burn some calories. Plus, it’s low impact so it’s easy on your joints. Here are five ways to use the Stairmaster to get a quick workout
A) Do 20 minutes of intense cardio
B) Do 10 minutes of intense cardio followed by 10 minutes of stretching or walking
C) Repeat three times if you have 30 minutes: followed by 2-3 minutes of low intensity after 30 seconds at high intensity, Do this four times
D) If you have only 15 minutes: a high intensity interval of 30 seconds followed by a low intensity interval of one minute
E) Get on for 5-10 mins. Stand next to the machine as if using it but hold onto the rails as well. Go up one step each second or every few seconds and then go back down again. That way you’ll be targeting different muscles without having to stop and start too often. And since you’re not actually standing on the machine, you’ll save more energy and extend your workout even further.

4) The treadmill

If you have access to a treadmill, use it! You can walk, jog, or run depending on your fitness level and how much time you have. Treadmills are great because they’re low impact, so they’re easy on your joints. You can also increase the incline to make it more challenging. When running, keep your upper body upright and look ahead of you to avoid leaning forward too far. The weight bench: Fill the back part of a weight bench with pillows, then lay down on top of them with only your head resting on the bench. Doing push-ups while laying down is an excellent full-body exercise that targets chest, shoulders, triceps, biceps, abs, hips and glutes all at once. All you need is a floor for this one. Put your hands shoulder width apart, palms flat on the ground. Your feet should be together with toes touching the ground. Slowly bend at the elbows, lowering yourself as close to the ground as possible before pressing back up again.

5) Yoga

Yoga is a great way to get in a workout when you’re short on time. You can do it anywhere, and it doesn’t require any equipment. Plus, there are tons of different yoga poses that can target different areas of your body. To get started, all you need is a mat and some comfortable clothing. You can even do it while watching TV! Some other creative ways to sneak in a workout include taking the stairs instead of the elevator, parking at the far end of the parking lot, or getting off the bus one stop early. Just make sure to check with your doctor before starting any new exercise routine! One more idea for sneaking in a workout: Replace walking meetings with walking meetings! A walking meeting is exactly what it sounds like – meeting up with someone face-to-face (instead of over Skype) while walking around the block. It’s easier than trying to find a space big enough for both people to stand, and usually ends up being more productive than sitting through an hour-long conference call.