Essential Living does not provide medical advice, diagnosis or treatment. Any information in this publication is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

Juggling work, family and social commitments can leave little room for exercise. But fitting in fitness doesn’t require hours at the gym. Even short bursts of activity can make a big difference in your overall health and well-being.

BODYWEIGHT BLAST

No equipment? No problem! Bodyweight exercises utilize your own bodyweight for resistance, making them perfect for on-the-go workouts. Here’s a quick circuit you can do anywhere.

Squats (3 sets of 12 repetitions)

Targets your quads, glutes and hamstrings.

Push-ups (3 sets of as many repetitions as possible)

Works your chest, shoulders and triceps.

Lunges (3 sets of 10 repetitions per leg)

Strengthens your legs and core.

Plank (3 sets of 30-second hold)

Fantastic for core strength.

ADD RESISTANCE

Banded Squats

Place the band just above your knees and stand with your feet shoulder-width apart. Lower into a squat while pushing your knees against the resistance of the band, engaging your glutes and thighs.

Banded Lateral Walks

Loop the band around your ankles and perform lateral steps to engage your hips and outer thighs.

Banded Rows

Fasten the band to a stable object in front of you and pull the handles towards your body, activating your back and arms.

Banded Chest Press

Secure the band behind you and push the handles forward, activating your chest and arms.

HIGH-INTENSITY INTERVAL TRAINING (HIIT)

Short on time? HIIT workouts maximize calorie burn in minimal time by alternating periods of intense exercise with short rest intervals. Here’s a sample HIIT routine you can do at home or outdoors:

Jumping Jacks (30 seconds)

A great cardio exercise that gets your heart rate up.

Rest (15 seconds)

Catch your breath, but don't stop moving completely.

Mountain Climbers (30 seconds)

Works your core, shoulders and legs.

Squat Jumps

Explosive exercise for your lower body.

Rest (15 seconds)

Catch your breath, but don't stop moving completely.

FIT IT IN THROUGHOUT YOUR DAY

Busy schedules don’t have to mean sacrificing fitness entirely. Here are some ways to sneak exercise into your day:

Park Further Away:

Add a short walk to your commute by parking further away from your destination.

Take the Stairs:

Ditch the elevator and climb the stairs whenever possible. Great for building leg strength and burning calories.

Commercial Breaks:

Turn those TV commercial breaks into mini-workouts with jumping jacks, squats or lunges.

Deskercise:

Don’t let your office chair be a fitness trap. Do calf raises, stretches or arm circles in between meetings.

ADDITIONAL TIPS

• Warm up before each workout with light cardio and dynamic stretches to prepare your body for exercise.

• Cool down after your workout with static stretches to improve flexibility and reduce muscle soreness.

• Listen to your body. If you experience pain, stop the exercise and consult a doctor.

• Stay hydrated by drinking plenty of water before, during and after your workout.

With a little creativity and planning, you can stay fit and healthy even with a busy lifestyle. So, lace up your shoes, put on your favorite workout clothes and get ready to feel the energizing effects of exercise!