Do you dread the idea of going to the gym? Run in fear at the thought of a treadmill? Fear not, working out doesn’t have to be an arduous activity. If you are someone who doesn’t want to spend your days at a workout class, or you simply don’t have the time or energy to schedule a full workout, we have a solution for you. Below, we’re sharing foolproof exercises that can be done even on your laziest of days. Don’t stress, just sweat.
As you open your eyes in the morning, be mindful when moving your body to wake yourself up. Stretch while you’re in bed to wake up each cell by extending your arms first then moving them from side to side. Next up: torso. While lying on your back, keeping the bottom half of your body pressed against the mattress, lift your torso upward. Hold it there for a few seconds and release. We promise you, waking up will be that much easier.
An exercise where you’re still lying down on your back? Count us in. After stretching, do some leg lift repetitions. And one, and two … lift those legs up in the air, one at a time, and do these reps 50x on each leg.
Our Chief Content Officer, Sarah Howard, uses her Pilates circle while she’s still in bed (or watching TV). We were fascinated, so we had her give us her secrets to using this multifunctional Pilates circle to work out more than one part of our body while in the comfort of our own bed. Here are her lazy workout hacks: “Putting the Pilates circle between your ankles, press into it as you do V-ups in bed. Note: this is when you lift your arms and feet up into a V at the same time. You can also press into the circle, working your inner thighs. By doing V-ups, you will be working your core. You can also put it on the outer ankles and press out while doing V-ups, and that works out your outer thighs.” For more inspiration, she breaks down her full do-it-while-you-watch-TV routine here.
A perfect way to start your morning, a downward dog allows a full-body stretch, while activating the muscles in your abdomen and shoulders. For this popular stretch, start in a plank position, arms shoulder-width apart, creating a straight line from the top of your head to your heels. Using your abs, lift your hips to the sky. Enjoy this relaxing stretch throughout your body, pedaling your heels to activate your calf muscles and stretch your whole body. Do what feels good here, letting your breathing guide your movements.
Get your blood flowing and your heart racing with four sets of 40 jumping jacks. Repeat the sequence later in the afternoon if you’re up for it.
Planks are a great, low-intensity workout that activates the full body. Start on either your forearms or hands, raise your body off the ground, creating a strong line from the top of your head to your feet. Make sure to keep your navel pulled tightly toward your ribs, allowing greater core activation. Planks can also be done on one side, using your abdomen to balance and focusing the work on your obliques and center abdomen. Hold for one minute.
Squats are a workout staple, strengthening your quads and glutes and engaging the abdomen all in one, simple move. Simply start with your legs hip-width apart, placing your weight in your heels, and slowly lower your glutes down as if you’re sitting in a chair. Make sure you maintain a straight line down your back to protect your lower back and knees. Repeat this movement 20 times and feel the burn.
The go-to move for strong, sexy abs. Begin lying on your back, either on a yoga mat or carpeted floor, or simply place a blanket or towel under your back for comfort. Ground your feet flat on the floor, with your heels drawn close to your glutes. With your hands behind your head, elbows wide, lift your head neck, and shoulders up. For a challenge, place your feet under a secure surface, like a couch or armchair, and lift your head, neck, and shoulders all the way up to touch your thighs. Repeat this move 20-30 times.
Plie reps are another great way of using body weight to stretch and condition your muscles. Unlike squats, in this move you want to position your legs slightly wider than hip-width, toes pointed out. Slowly and with control, lower down as if you are sitting in a chair. Keep the weight in your heels to properly protect your lower back and knees. Repeat this move 10-20 times for a low-impact way to strengthen both the legs and abdomen.
Jumping in Place/Jogging in Place
Going on runs can be pretty daunting. Ge your cardio kick by simply running or jumping in place. The move is pretty self-explanatory and doesn’t take much coordination, but can get your heart rate racing and sweat flowing. Turn on some pump-up music and head out on your stationary run before your workout to kickstart the caloric burn. Start off with two to three minutes of jogging or jumping in place, then build on time as you go.
Blast Your Favorite Song and Choreograph a Dance Routine
Workouts don’t have to be structured and strenuous. If you’re looking for a quick burn and a serotonin boost, turn up your favorite song, clear the dance floor, and give it all you got. Simply dancing your heart out can be a great way to move your body, get your juices flowing, and feel the burn. Start or end your day with a killer dance party—this will kickstart a serotonin boost while also burning off some of those stubborn calories.