12 Easy ways to incorporate mini workouts at home

No time for workouts at home? No problem! Here is a list of 12 easiest ways to sneak exercise into your daily routine without trying.

Updated on Oct 04, 2022   |  02:39 PM IST  |  304.6K
12 Easy ways to incorporate mini workouts at home
No time for workouts at home? No problem! Here is a list of 12 easiest ways to sneak exercise into your daily routine without trying.

When it comes to exercise or workouts, it is well-established that there are innumerable benefits. Right from a fit body to boosting overall health that develops immunity from big and small health problems including common cold and heart diseases, a daily workout can do it all. Not just that, a daily workout can help in the management of high blood pressure, boost your spirit and relieve anxiety, keep you energetic, and even administer better sleep. Unfortunately, despite being aware of the benefits, a daily workout is impossible to commit to for a notable number of people. If you have been struggling to incorporate daily workouts at home, whether it is because of your busy routine or your fear of commitment, you are going to love this list of 12 easy ways to incorporate mini workouts at home. 

No time for workouts at home? No problem! 

While experts recommend that a healthy adult should aim to get a minimum of 150 minutes a week or around 20 minutes a day of workout, a workout doesn't necessarily mean weight lifting or gyming. Yes, a planned workout under experts' supervision can deliver better and quicker results however, if you lack time, money, or even the energy to commit to a hardcore workout, that doesn't mean you cannot incorporate a healthy amount of physical activity into your day. There are several interesting and easy ways to boost physical activity that might negate the effects of missing your daily workout if not completely substitute it. 

After all, when it comes to living a fitter life, you can go way beyond boring workouts at home. Working out at home shouldn't have to be a chore. Just micro changes to your daily routine can get you in better shape without even trying that hard. Also, with these little changes, you could make up for the workout you missed this morning because you snoozed your alarm more than once. Read on for a list of 12 quick ways to effortlessly incorporate exercise into your life to help you make up for all the extra desk time. 

Here are twelve easy ways to ditch boring workouts at home: 

1. Take a walk with your dog

There’s nothing more rewarding than taking your little furry friend on a walk. It’s not only an excellent way to get your body moving but it gives you a little extra time with your pet. Plus, you get to go around nature and ditch the screens for a while. If you are a dog owner, you already know, your walk with your dog can deliver numerous benefits to your life. A daily walk with your dog is not only beneficial for your pet’s health but can ensure a number of health benefits for you including healthier cardiovascular wellness, better blood pressure, strong muscles, and healthy bones. As a matter of fact, research shows more time with your pet and regular walks can both work to decrease copious amounts of stress. 

Take a walk with your dog

2. Go shopping!

Another interesting way to ditch boring workouts at home is by going shopping. Not only does shopping add more steps to your day, but it also adds a heavy dose of physical activity you have been missing out on. Whether you go for apparel, groceries, or home decor, a shopping day will definitely add plenty of movement to your day and the best part you’ll get work done. Another few ways you can burn calories while shopping is by going walking, taking the longer route between shops, or by simply parking your car a few blocks away from the entrance. 

Go shopping!

3. Watch TV! (Whaaat?)

As surprising as it sounds watching TV can burn weight but if you decide to use the time while you watch TV efficiently. This leisure time activity can be turned into a mini workout. So, the next time you decide to binge, simply set up your treadmill, an elliptical machine, or perhaps a stationary bike. In case you do not have access to these types of equipment, you can simply walk, run, or jog in place. Jogging in place is as simple as jogging in one spot. Another easier way to may your TV time more efficient is to sit on the floor. Yes, just sitting on the floor like a little kid can increase your body’s physical activity. Sitting on the floor with making you squirm, stretch, or simply change positions which might keep your vitals moving. 

As surprising as it sounds watching TV can burn weight but if you decide to use the time while you watch TV efficiently.

4. Take the stairs

Another one of the easiest ways to incorporate workouts at home or at work is by ditching the elevators. The next time you go to your work or as a matter of fact go anywhere, chose to take the stairs. Research shows, a using the stairs is one of the best methods of introducing exercise into your daily routine without much planning. Just a week of no elevators will instantly deliver visible results as you shed immediate pounds.

Take the stairs

5. A mere 10-minute squat 

If you cannot make time for a long 60-minute workout routine, just find 10 minutes from your routine. In fact, if you cannot even make time for a 10-minute routine, just do a plea squat at your work desk for 10 minutes. When you squat every day, (yes even for just 10 minutes) you allow your body to be more mobile. It is one of the best ways to ensure hip and ankle mobility. Physical therapy experts recommend investing in a toilet stool that helps in positioning your body in a comfortable squat while you poop. This not only incorporates flexibility but helps you get rid of any constipation as well. 

Squat for 10 minutes a day

6. Take a romantic walk with your partner 

Not only a walk will help you spend quality time with your partner it will give you all the benefits of walking. You could take an early morning stroll or go for a walk after your dinner. It is scientifically proven that working out makes you happy, thanks to the release of endorphins. Research also proves that exercising, or even walking with your partner can help you create a better bond and stay motivated to work out. 

Take a walk

7. Simply stand up more

For the basic tasks you have been doing sitting down, try doing them standing up. When you are sitting down, especially for longer durations, it cuts down circulation. Not just that, sitting for long hours can slow down your metabolism, make restrict any muscle movement, this might tighten your connective tissues. Just standing up, can be a simple solution to this unfortunate problem. Get a standing desk, walk for your meetings, and take breaks. Who knew merely standing can cut down the risk of cardiovascular diseases?

Invest in a standing desk

8. Plan an active date night 

Whether it's a date night with your beau or a get-together with your friends, try an inculcate the habit of planning meet-ups that involve physical activity. You can go for a jog together, go dancing at a club, or even join a dance class, there are endless options. The next time you think of a Netflix date, switch it up with a bowling date or fun dates like laser tag or paintball, or even minigolf.

Go bowling

9. Get to cleaning 

Another efficient way to incorporate physical activity into your routine is by weekly deep cleaning days. Not only will these sessions give you a tidy house, but they will also help you move. Whether it's cleaning your kitchen, your yard, or even your bathroom, you have to go to move and it will definitely be one of the most productive workouts at home ever. 

Get to cleaning

10. Walk while you are on the phone 

Another way to incorporate workouts into your routine is to walk while you talk. Whether it's a long-lost friend or work call, walking while talking can definitely be done without trying that hard. Imagine, the number of calls you attend sitting on your couch, all of them can be transformed into walks and hence workouts. The next time you get that work meeting notification, decide to burn while you earn.

Walk and talk

11. Go biking

Whether it's a quick grocery run or a trip to a friend’s house, you could always ditch the car and pick up your bike. Not only does biking help you introduce workout into your routine, but it’s also better for the environment. Plus, it definitely works to boost your mood. 

Go biking

12. Spend some time with your kids 

If you find it difficult to incorporate workouts at home and you are constantly guilty of not spending enough time with your kids, take them out for a fun day where you play outdoor games, teach your kid how to ride a bike, or simply jump on the bed. Not only it will help you work out and keep your spirits high but will give you a chance to create some amazing memories with your child. 

Spend time with your kids

When it comes to living an active life, you have to start looking at opportunities to get moving and when you do, you’ll find multiple possibilities to be more active and energetic every day. While planned workouts might help you achieve your goals in the intended period of time, these sneaky workouts at home may help you as well. With a little bit of consistency and movement every day, you can not only beat the daily lethargy but get more steps and actually shed a few pounds. After all, why would you want to let your TV time be sedentary? It’s important to remember when it comes to workouts at home, every effort counts! No workout is too small to start. 

 

Also read: 4 At home no equipment full-body workouts

Offbeat workouts you must try to make exercise exciting

4 Low impact exercises to help you stay fit

5 tips for stay-at-home Moms on finding time for workout

 

FAQs

Which workout burns the most calories?
Running or jogging burns the most calories. Even at a slow pace running burns a lot of calories in just 30 minutes. If you do not have time to go running every day, transform your leisure time into a mini workout. So, the next time you decide to binge a TV show or watch TV, simply set up your treadmill, an elliptical machine, or perhaps a stationary bike. In case you do not have access to these types of equipment, you can simply walk, run, or jog in place for maximum benefits in the least amount of time.

Is there a quick workout for busy moms?
When it comes to living an active life, you have to start looking at opportunities to get moving and when you do, you’ll find multiple possibilities to be more active and energetic every day. If as a mom you find it difficult to incorporate workouts at home and you are constantly guilty for not spending enough time with your kids, take them out for a fun day where you play outdoor games or simply teach your kid how to ride a bike. Not only it will help you workout and keep your spirits high but will give you a chance to create some amazing memories with your child. Moreover, you can transform your leisure time into a mini workout. So, the next time you decide to binge a TV show or watch TV, simply set up your treadmill, an elliptical machine, or perhaps a stationary bike. In case you do not have access to these types of equipment, you can simply walk, run, or jog in place for maximum benefits in the least amount of time.

How to workout with a busy schedule?
If you can’t find time to work out, for the basic tasks you have been doing sitting down, try doing them standing up. When you are sitting down, especially for longer durations, it cuts down circulation. Not just that, sitting for long hours can slow down your metabolism, make restrict any muscle movement, this might tighten your connective tissues. Just standing up, can be a simple solution to this unfortunate problem. Get a standing desk, walk for your meetings, and take breaks. Who knew merely standing can cut down the risk of cardiovascular diseases?

How is daily walking as workout?
There’s nothing more rewarding than a daily walk. It’s not only an excellent way to get your body moving but it gives you a little extra time away from the chaos. Plus, you get to go around nature and ditch the screens for a while. A daily walk is not only beneficial for your mood but can ensure a number of health benefits for you including healthier cardiovascular wellness, better blood pressure, strong muscles, and healthy bones. As a matter of fact, research shows regular walks can work to decrease copious amounts of stress.

Can I workout anytime of the day?
While experts claim workouts early in the day are the best way to start the day, there’s really no bad time to work out. A morning workout potentially leads to quicker and better results. However, with innumerable benefits of exercise in mind, you must squeeze a workout into your schedule whenever you can.

Which is an easy workout for beginners at home?
If you have never worked out before, the most important thing is to start slow. There are a million professional workouts available online. If you do not want to spend immediately you can even access free youtube workout sessions and get yourself moving. A sample beginner cardio workout might include, 20 jumping jacks followed by 10 bodyweight squats followed by 20-30 second plank and walking lunges — at least 10 per side. This can be followed by 10 push-ups, 30 seconds of running in place preferably with high knees, and 15 glute bridges followed by 30 seconds of Russian twist. Reduce the intensity when you exercise for the first day to avoid stiffness or body aches.

About The Author

‘A postgraduate in Mass Communication, Ayushi enjoys writing about fashion, skincare, and lifestyle. She's ...

Read more

Advertisement
Credits: pexels.com

For the latest Bollywood news, Telugu news, entertainment exclusives, gossip, movie reviews, and more, follow the Pinkvilla website and YouTube channel, or head to our social media platforms like Twitter, Facebook, Instagram!

Top Comments
There are no comments in this article yet. Be first to post one!