Kids, jobs, book clubs, they all get in the way when it comes time to pump the muscles and raise the heart rate. Dedicating 15 minutes to your body is still better than nothing and can give you that extra push of healthy energy that a triple shot espresso can’t. Here are a few ways to get in a quick sweat when the day is stretching you out.
Workout the butt and legs. It doesn’t seem like much, but sitting up from a chair utilizes the muscles in your legs and glutes. This simple motion of standing up and sitting down can easily give you a burn in your muscles the same way a leg press or squat machine would. If you want to increase the intensity, try stacking up a couple phone books and repeating the motion on something lower to the ground. The closer to the carpet you are, the more difficult your exercise will be.
Stair step-ups or jump ups are also a good way to raise your heart rate and metabolism.
Workout the arms. Fill up an empty one-gallon milk jug with water and you just created a makeshift set of eight pound dumbbells. Place a hand on the seat of a chair and pull the jug up like you would if you were starting a lawnmower.
Resting your hand on the same chair, put your arm at a 90 degree angle and extend the jug so your entire arm is parallel to the ground for a tricep extension exercise. If the weight is too heavy, you can always pour some of the water out.
Using a solid piece of furniture that does not move, perform a push up off of the furniture. To make it harder go to the floor and rest your knees on the ground.
Workout the abs. If you don’t feel like counting out 40 crunches, lie on your back and do crunches for an entire commercial or until you are tired. This is when being at home has its advantages — you can watch that episode of Orange is the New Black without worrying about the guy on the treadmill next to you eaves-watching your TV show.
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