One of, if not the most common, excuse people have for not exercising is not having enough time. I’m sure you’ve heard this a lot among many of your peers. “I really want to lose weight, but I just don’t have the time.” “I want to be healthy, but I just never have the time.” “I want to get rid of my belly fat, but whenever I get home after work, I just don’t have the motivation or the energy to work out.” Sound familiar?
Chances are, you’ve probably made some of these excuses yourself! Unfortunately, we’ve all made the excuse of time. Time, however, should never be used as an excuse. Everyone has 24 hours in a day. Some of us waste that time and don’t work out. Some of us use that time and get into the best shape of our lives.
The beautiful thing about exercising is that it doesn’t really require that much time. That’s one of the biggest myths of exercise. You don’t need to spend hours at the gym in order to exercise and get into shape. In fact, it might be hard to believe, but you don’t even need to take any extra time out of your day to exercise. Below are 5 creative ways to exercise without taking any extra time out of your day!
1.Don’t drive to work
This might seem ridiculously obvious, but it’s something that a lot of people do not take advantage of. Whether we work full-time or go to school full-time, a lot of us have developed a bad habit of driving every single day. Not only does driving consume gas, which is bad for the environment and can be quite expensive over time, but it also encourages sedentary behavior. Don’t expect to lose that belly fat if you’re sitting in a car all day!
Challenge yourself to utilize your body to transport yourself to work. It could be as simple as choosing to walk to work. It might take a bit more time, especially if you live further away, but if you walk to work every single day for 6 months, you’re going to be get into incredible shape! Walking may not be feasible for everyone, due to distance, weather conditions, schedule, and other viable reasons. If that’s the case, feel free to think of alternatives such as biking, rollerblading, or walking to and from a busstop.
2.Walk the stairs during lunch
This is one of the most incredible methods to burning calories. Exercises which involve going up and down a flight of stairs are employed by a variety of fitness experts and athletic coaches. Walking or running up a flight of stairs takes a lot more energy and is a great way to increase your heart rate, work up a sweat, and burn some fat. The beautiful thing about stair exercises is that you don’t need to have a gym membership to do them.
Many of us work or attend school in large buildings with multiple floors. Many of us are guilty of wasting time during lunch, whether we’re gossiping about our coworkers, playing on our phones, or taking naps. A lot can certainly be accomplished during our breaks and lunch breaks at work. Even 10-15 minutes can make a big difference. Challenge yourself to take 10 minutes of break time each day, whether it’s during lunch or during one of your other breaks, to walk up and down the stairs for 10 minutes straight. It’ll amaze you how much of an effective workout you can create for yourself in such a short period of time, while at work.
If you don’t have the luxury of working in an office with multiple floors and a large flight of stairs, you can still utilize your breaks to go on walks. Perhaps you can go on a power-walk for 15 minutes straight, or even find a hill outside that you can use to walk up and down on. The main point is to make use of your break time to squeeze in consistent workouts.
3.Do exercises at your desk
This one really only applies for those of you who work a desk-job (which happens to be a lot of us). Many people who work a job that requires sitting at a desk for hours on end, attribute a lot of their weight-gain to the fact that their job is so sedentary. Many experts say that getting up and walking away from your desk every hour or so can have many health benefits.
We can take this concept one step further by actually doing physical exercises at our desk. Even though we work desk-jobs, few places of employment actually require you to sit your entire shift. Most places give you plenty of autonomy to sit, stand, and move around in your cubicle as long as your work gets done.
Feel free to be creative and learn to exercise while doing your work or every hour while taking a slight break from your work. One growing trend among office workers is bringing in exercise balls to sit on. Instead of sitting in a chair all day, some say that sitting on an exercise ball can be a great way to work your core and empower body movement more so than a chair would. Also, as weird as it may be to a lot of people, seldom will anyone try to stop you from doing traditional exercises at your desk. Have you ever thought about doing push-ups at your desk every 2 hours? Have you considered doing a set of burpees every hour? What about performing a set of 20 jumping jacks intemittently? None of those exercises take very long to perform, and I highly doubt your boss will reprimand you for using a few minutes of your time to strive for physical fitness.
Sure, you might look a bit weird if you’re doing push-ups at your desk every day. As weird as it may seem, success and being physically fit are, by their very nature, weird. The majority of the people in the world are not healthy. The majority of people in the world are not fit. If you do what the masses do, you’ll have what the masses have. Be a bit adventurous and give cubicle work-outs a shot!
4.Do physical activities on your dates
We all love going out on dates at scenic restaurants with great food and seductive drinks. Unfortunately, when a lot of us go out to eat, we end up overeating. Unfortunately, to make the situation worse, we usually end up overeating foods that are bad for us! There’s definitely nothing wrong with enjoying fine food with the love of your life, but see if you can incorporate some more physical activities on your dates.
By incorporating fitness into your dates, you’re killing two birds with one stone: you’re spending time with your significant other and you’re getting a workout in. You don’t have to go to the gym and lift weights or walk on the treadmill for hours on end, if you don’t want to. Exercising with your partner can be fun, creative, and incorporate unique experiences. Try different fitness-related activites like hot yoga, Zumba, martial arts classes, swimming at a waterpark, or even going on a hike. Who would have thought that exercising and burning fat could be so romantic, right?
5.Drink ice-cold water
Before you start doing push-ups at your desk or going on hikes every weekend with your lover, there’s one final tip for you: drink ice-cold water. This might come across as one of the weirdest pieces of fitness advice to you, but it can be one of the easiest ways for you burn tons of calories without taking any extra time. Believe it or not, whether we’re sitting, walking, running, lifting, or laying, our body’s metabolism is constantly functioning. We’re constantly burning calories with the various internal processes that go on within our body. Our bodies are technically exercising on their own even when we’re not actively working out.
Even though sitting down at a desk for 8 hours a day doesn’t burn many calories, we’re still burning some calories. Drinking water, in general, is a great way to burn calories. Drinking water forces our bodies to work in order to properly metabolize and transport the water. By drinking ice-cold water, we’re making our bodies work even harder. Whenever we drink ice-cold water, our internal temperature decreases. This forces our bodies to exert energy in order to increase our bodies back to normal body temperature, which in turn, causes us to more calories.
Feel free to freeze a gallon of water overnight. Bring it with you to school or work in the morning and let it gradually defrost throughout the first few hours of the day. Once most of the ice has melted away, start chugging away at the gallon and take in large gulps of cold water. This will certainly help prime your body into a calorie-burning machine!
There are so many creative ways to squeeze in workouts throughout your week without sacrificing your spare time. Working out and getting into the shape you desire doesn’t have to take up your life. Getting in your necessary exercises on a weekly basis can require little to no extra time if you’re efficient and creative with your exercises.
Pick one of the above recommendations and commit to it for a week. After another week or two, incorporate one of the other strategies from above. As the weeks go by, gradually start to incorporate some of the other strategies. Soon enough, you’ll start to realize how big of a difference walking to work and drinking cold water can truly make.
Author bio –
Salutations! My name is David Hoang. I’m the owner of SupplementSuperhero.com, where we talk about a variety of health topics mainly centered around weight loss, supplement reviews, and concepts to help you get the kind of health and body you desire!