1. Go For a Jog
A 30 minute Jog done 6 days a week, in the morning, at lunch time or in the evening could effectively help you lose up to 1 pound of unhealthy extra weight per week.
Can't get a run in before the start of your day? Try jogging in place while watching TV or during commercial breaks.
2. Take a Ride
Hop on your bike or join a bike sharing service and pump those pedals. You will get in some beneficial calorie burning cardio and leg work while you ride to your destination.
3. Jump Rope
Break out the rope and get in some calorie burning cardio work with jumping rope. It'll be a challenge to do a full minute at first but stick with it and within a few weeks you'll be able to jump rope for possibly a full 5 minutes.
4. Flex with portable light weight dumbbells or resistance bands
Flex and tone your muscles with a resistance band or a couple of lightweight (5 or 10 pounds each) dumbbells. During your break time at work, take 15-20 minutes to get in some light duty muscle work.
Resistance bands usually come with instruction pamphlets that illustrate many exercises.
At the end of your work week, you will have easily fit in 1.5 hours or more of exercise.
5. Speed-Walk
Speed-Walk to your destination instead of driving or taking public transportation.
You will get the benefits of:
• great cardio for calorie burn
• mobility
• flexibility
6. Body Weight Exercise 3X Per Day
Exercise in 3 ten minute sessions per day. In one day you can use each 10 minutes session to knock out a session of different exercises combinations such as:
• PUSHUPS
(ON THE FLOOR, AT AN ANGLE AGAINST A PARK BENCH, A WALL OR AN ITEM OF FURNITURE)
• JUMPING JACKS
• LEG SQUATS
• LUNGES
• PLANKS
• CRUNCHES
* AT THE END OF THE DAY YOU WILL HAVE EASILY ACCOMPLISHED 30 MINUTES OF EXERCISE - MEETING THE MINIMUM RECOMMENDATIONS FOR DAILY EXERCISE.
7. Climb
Take the stairs up to your destination floor instead of taking the elevator or escalator for some serious calorie burn along with leg and heart strengthening. You'll puff a bit but hang in there and after a few weeks, you will notice greater lower body strength and increased cardio endurance.
8. Workout at a Boot Camp
Boot Camps offer a variety of different exercise drills scheduled throughout the week. Depending on the day you could be kickboxing, improving your endurance with cardio drills like sprints, or building lean muscle with resistance bands and kettlebells.
Some bonus benefits are the camaraderie that's built between members and the supportive non-intimidating environment.
9. Try out an obstacle race-course
Spartan Race, Tough Mudder, Warrior Dash are challenging yet tons of fun obstacle courses. The object is to complete the course overcoming various physical challenges that will test your strength, speed and endurance.
Obstacles courses are a clever and different way to get your body into great shape without visiting the gym. Try one out with a few friends.
10. Exercise at home
Make your home your gym. That extra room or just an area in your living room could be where you store and use your exercise equipment such as a few dumbbells and resistance bands or place an all in one gym. Stream an exercise video on your television and follow along.
Bonus Workout Video
Here's a GS Fitness Full Body Workout video that you can use to get fit and healthy at home. You only need 3 pieces of equipment (a jump rope and 2 lightweight dumbbells):
1 Week Can Make a Difference!
Tone, Strengthen, Get Fit & Healthy
