Packing lunch, scheduling pick-ups and appointments, shopping for groceries, getting to work on time and managing your office tasks–it seems like there’s hardly any time for a workout. There’s either too much to do in one day or you’re too exhausted by the end of the day to even roll out your yoga mat, much less drive to the gym. Staying physically active doesn’t need to be as staggering of a task as you might think. You don’t need to attend all sorts of classes or jump right on the latest fitness trend. You don’t even need to leave the comfort of your own home (or leave behind your kids who suddenly have a school project due the next morning).
The exercises listed here can be done in as little as 10 minutes. That’s right, that’s all the time you need in a day to stay on track towards your fitness goals. When pressed for time, what you want to focus on is quality, not quantity. For equipment, you can even use simple household items, like a towel or water bottles. You can also easily modify these workouts to fit your own needs, like if you’ve just had a baby. Even if your space is cramped and covered in toys, you could still manage to do these exercises. Just make sure you don’t accidentally step on some marbles.
Hamstring Curls
Get into starting position by lying on your back with your knees bent. Place your heels on a towel (on a slippery surface). Go into a bridge by lifting your hips up while squeezing your glutes. When you’ve fully extended your hips, extend your legs by pushing your heels as far out as you can. Avoid touching your glutes to the ground. Once your legs are fully extended, engage your hamstrings and drive your heels into the ground. Pull your heels back in towards your body as you lift up your hips up again. Do 15 reps.
Jump Lunge
Begin by standing tall and arms hanging by your sides. Take a step forward with your right leg and bend your knees so both legs are at 90 degrees. Be sure your right knee is aligned with your foot and your left knee is hovering slightly above the ground. Now that you’re in a lunge position, dynamically move up and jump into the air. As you are in the air, move your front leg back and back leg forward, before landing back down. Do 20 reps or 10 per leg. Alternatively, you can perform the lunge in place, i.e. without the jump.
Chair Squats
Take a stable chair and stand in front of it. Your feet should be hip-distance apart with toes pointing forward. Lean your chest slightly forward. Bend your knees and lower yourself to the chair, tapping your bottom on the chair, then standing up. Keep your weight evenly spread in your feet and knees in line with your feet. Do 10 to 12 reps.
Modified Push-Ups
Get on the ground on all fours and tuck your knees together. Walk your hands out and lift your feet. Place your hands slightly wider than shoulder-width. Make sure your head, back and hips are aligned. While keeping your core engaged, bend your elbows and lower your chest toward the floor, then press back up. Do 10 to 12 reps.
Sources:
