Due to the typical sedentary job and modern conveniences, 80% of our typical daily routine is considered resting. Because of this, we have to make a conscience effort to up our calorie burning potential every chance we get.
We got some great ideas from Jerod Langness with Fitness Origin.
He says that along with making choices like taking the stairs and parking further away at work, there are other tricks you can add for calorie burn. "We are going to look at sneaking in an outdoor workout on your break or at lunch," says Jerod. "If we can up our daily calorie burn by 100 to 200 calories, that could be the difference of maintaining a healthy body weight."
Here are some basic movements that utilize the body's largest muscle groups that don't take a lot of time to set up or do.
1. Prisoner Squats - this exercise can be done anywhere with just your body weight. Keep your feet shoulder-width apart. Place your hands behind your head, but be sure not to force your head forward. Keep your chest facing up while you bend at the knees and hips. Keep your body weight shifted as much behind you as you can to avoid having your knees go beyond your toes. Go as low as you can while keeping your chest as high as you can. Be cautious of your knees falling inward. Once you are as low as you can go, return to standing straight. Repeat for 15 to 20 reps.
2. Push Ups With Rotation - depending on your fitness level, you can perform this exercise with your hands on a raised surface for an easier exercise or on the ground for a more challenging one. Have your body in a plank position with your hands slightly beyond shoulder with apart and lined up center with your chest. Have your feet slightly closer than shoulder width apart with your toes touching the floor. Lower your body by bending at the elbows. Maintain a straight body by keeping your shoulder blades together and down, and by drawing in your abs and flexing your glutes. Once you have lowered your body low enough to have your elbows and shoulders making a straight line parallel with the floor, raise yourself back up by straightening your elbows. Once your arms are perpendicular with the floor, raise one hand and keep your arms straight at the elbows. Rotate the raised arm until both arms make a straight line, perpendicular with the floor. Return the arm back to the floor, and then do the same motion with the other arm. Once both arms have made this movement, repeat the entire process from the push up to arm rotations. Repeat for 20 to 30 reps.
3. High Plank Knees to Chest - you can either do this exercise on the floor or on an elevated surface, depending on your fitness level. Very similar to the starting position of the push up, have your body face-down with your hands about shoulder width apart and your arms straight. Keep your hands center of chest versus up centering at your head. Pick up one leg, and raise your knee up towards the opposite elbow. Return to the starting position, and repeat using the other leg. Try for 20 to 40 reps.
These exercises are some examples of things to do when you only have a little time and not much options for equipment. This workout is not intended to replace a total body workout, but more to add some opportunity to get moving. You can repeat this circuit 2 to 5 times, depending on your time and fitness limits.
For more ideas on exercise and health, visit Jerod at Fitness Origin, 6056 Hollow Brook Ct. Colorado Springs Colorado, 80918. You can also like Fitness Origin on Facebook to keep up on the latest things we are doing in the world of fitness.