Women on TV shows are always killing it at the office, they attend countless business dinners and still manage to have amazing bodies. But of course, in reality, ladies who are juggling demanding jobs and other life responsibilities often struggle to find enough time to exercise on a regular basis. However, just because it is difficult, doesn’t mean it is impossible! Here are some nifty tricks and full-body exercises which will help you stay fit and healthy without having to sacrifice your career.
New and improved squats
You really don’t have to spend hours at the gym. Instead, focus on exercises that work the whole body in a short amount of time like these modified squats. Just grab your hand weights, stand hip-width apart, and squat down by bending your knees at a 90-degree angle. Keep in mind that your torso should bend forward slightly. As you come up out of the squat, lift the hand weights up over your head to a full extension and kick one leg out to the side at a 45-degree angle at the same time. Come back to standing position, repeat, but this time kick the other leg.
If you have ever seen a lumberjack at work you will easily get the hang of it. At the beginning of the exercise, you should be standing with your feet hip-width apart with your weight on your left leg. Grab your hand weight with both hands and hold it up by your left shoulder. Make a chopping motion down toward your right hip while allowing your feet and knees to pivot.
Lunges with a twist
We all know that doing lunges is not as easy as it seems, and this exercise spices things up even more. Lunge forward on your right leg but while extending your arms straight out in front of you, hold that position for a second and then raise your extended arms above your head. Come back to standing position and do 15 reps on each leg.
A five-minute routine you will love
Who says exercising has to be boring? Since this exercise routine is only five minutes long, you can do it during a commercial break or while watching your favourite TV show. Simply do 20 squats, 15 mountain climbers, 10 push-ups and 5 burpees and you will work up a sweat in no time.
Short but intensive workouts
Instead of jogging for days focus on simple workouts that have a strong impact and don’t take much time you will be able to squeeze them into your busy schedule. For example, get on your treadmill and run uphill for 15 minutes or turn to Tabata training where you perform a high-intensity exercise for 20 seconds and then rest for 10 seconds, for 8 rounds. The point is to exercise smarter, not longer, so focus on high-intensity workouts that hit different muscle areas. You can also try resistance band exercises which allow you to get a challenging workout in no matter where you are.
Back to the childhood
Jumping rope is not just for little girls, you know? In fact, it is one of the most effective cardio exercises out there, even more than jogging. In addition, it burns more calories per minute than swimming or rowing, so definitely give it a try. At the beginning keep it simple and jump with two feet at once, then alternate your feet, jump on one foot, then graduate to double-unders and criss-cross. When you have mastered all of that, you can get creative. The best think about skipping rope is that you can do it anywhere, at a park, the back room of the office or at home.
Workout early in the morning
Exercising in the morning will help you clear your head and prepare you for the following day. This is the time of the day when you have the most energy, so you will easily do those lunges, squats or burpees. On the other hand, after a hard day at the office you probably will be easily waylaid by the prospect of your couch or a glass of wine, and working out will be the last thing on your mind. If you don’t feel motivated enough to exercise before work, try to find a morning fitness crew that will give you that boost you need to complete your goals.
Keep your gym clothes at the office
Even if you are dedicated to getting to the gym before work, there will be those days when you just hit the snooze button and roll out of the bed at the last second. For those emergencies keep your sneakers and workout clothes in a bag under your desk at work, so you will be able to jog home whenever needed.
In order to get in shape, you don’t have to spend half of your day at the gym. Instead, squeeze short but intensive full-body workouts into your busy schedule and soon you will see the results.
Claire Morgan is a marketing consultant and lecturer who, thanks to her integrated approach to business, stands behind many digital strategies of renowned brands. She enjoys travelling and passionately blogs about the latest marketing and lifestyle trends.