It can be a challenge to manage your time when you keep to an exercise routine, sometimes it feels like there’s just not enough hours in the day. We’ve rounded up some effective home workouts and flexible exercises you can do anytime, anywhere. These core strengthening exercises and balance training routines will get your heart-rate up and those muscles working, and require nothing but your own body!
You don’t have to be an athlete to workout daily, these simple standing exercises can help shake up your routine of sitting for long periods of time.
Like a flamingo you can stand on one leg to strengthen your core and lower spinal muscles, improve balance, and to help create symmetry throughout the hips. This is a simple exercise you can do whilst brushing your teeth which should round up to 10 minutes when brushing twice a day. For an extra push go on your tiptoes and try a standing calf raise to really stretch those calf muscles.
You can burn more calories if you stand up while taking your business calls! Standing will also help to improve your mood and boost your energy levels as the day drags on. Today, offices are installing standing desks which are a great opportunity to stretch your back and get moving during those work hours.
Now on to some slightly more hard-core bodyweight exercises… This high-knees exercise combines strength training and cardio, targeting the quads, glutes, hamstrings and abdominals. Stand with your feet hip-distance apart, and lift one leg at a time right up to your chest as if you are running on the spot, but slowly. You can do this in the morning in your office or bedroom, or get some fresh air on your lunch break in the park or garden.
To slow your heart rate back down why not try bodyweight squats as a cool down exercise. Stand with your feet apart and chest up and slowly sit down as if you are sitting on a chair.
Lunges are a great exercise for strengthening your leg muscles and glutes and can be performed at home or at the office in a quick time frame. Start with a stationary lunge, take a big step with your hands behind your head, and lower your hips until both knees are bent at a 90 degree angle. Make sure your back remains straight upwards, and lift your hips back up to bring yourself back into standing position. Repeat.
To mix up your routine you can try side lunges or jumping lunges once you have built up your strength and stamina.
You don’t need expensive gym weights to workout your arms as push ups are a very accessible and effective workout. Place both hands on the floor and stretch out with your toes pushing off the ground and your arms and legs straight. For a beginner, modify this move by keeping your knees on the floor. Squeeze your thighs and your glutes, take a deep breath and bend your arms, bringing your nose close to the ground. Then, exhale while pushing your body back up so that your arms are straight again. The main focus of this body weight exercise is strength, particularly involving your triceps. Make sure to keep your back flat when doing push-ups.
Now we have worked the arms and legs, let’s move onto the stomach. It’s never been easier to do a ab workout at home as there are a range of sitting and standing ab exercises you can do to strengthen your core.
For a sit up, lie on your back with your legs bent and feet firmly on the ground. Place your hands behind your head and curl your upper body towards your knees using your core strength only. Make sure you do not place pressure on your neck. For crunches, only lift your shoulder blades off the ground to isolate your abdominal muscles.
To really work your obliques stand with your legs apart and arms spread wide, tap your right foot with your left hand and vice versa. After any exercise remember to stretch! Breathe in slowly and bend forward to touch your toes, to finish your full body workout.
Once you establish a good routine at home or in your breaks at the office, you can really begin to reap the benefits of the exercises! TREK always keeps you going – check out the TREK Protein Flapjack and TREK Protein Energy Bar range which both contain between 9-10g of protein!