1. When you first wake up commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, Monday you can perform modified push-ups, followed by crunches for your abs followed by stationary lunges. On Tuesday you can perform free-standing squats with hands on hips, double crunch for abs, and close grip modified push-ups (hands 3" apart) for your triceps. Just 10 minutes! Just take a quick breather when you need it.
2. Perform timed interval walking in your neighbourhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighbourhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.
3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you’ll take the stairs six or eight times (no matter what).
4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You’ll feel your muscles get tighter in just three weeks if you perform this a few times per week.
5. For about £17.00 (OR buy for £6.99 http://www.rosemaryconley.com/shop/fitness-accessories/calorie-pedometer.htm (price correct as of 22/3/10) you can invest in a pedometer. It’s a small device you can carry that records the distance you walk per day, either as a number of steps or in miles. Aim for 10,000 steps every day – to reach your target, get off the bus a stop earlier, take a post-dinner dander or leave the car at home and walk shorter journeys. If you and a friend both take part, make a contest of it and reward the weekly winner.
6. Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle stimulating and calorie burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won’t seem daunting because it’s only five minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you’ll take exercise breaks. You don’t really need to watch that new commercial do you?
7. How about performing one exercise movement per day for seven to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It’s quick, simple and teaches consistency.
8. Want things even simpler? Take the longest route every time you have to walk somewhere - even if it’s to a co-workers office.
9. Double-up the stairs. Everytime you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt!
10. Enlist your partner or a friend. I’m sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.
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