Posted on Sunday 15th of January 2017 at 09:33 PM
It's actually easier than you'd think
By Sarah Finley
Most of us groan about doing exercise and can barely muster up the enthusiasm to step inside a gym, let alone workout in it. So how can you include fitness into your daily life and still burn calories? Aim for High intensity interval training (HIIT) whenever you can – it's great as it burns calories quicker, is a total body workout and most of all it saves time. We speak toLauren Davis, Personal Trainer, and Karen Austin, Fat Loss Coach who gives us sneaky tips on how to fit in those HIIT workouts, burn the calories and barely notice that you're even doing it.
Cleaning is a pretty boring task, but when you can burn off last night's wine, even better. "Get the Hoover out and while you're cleaning work in some lunges, do it from one side of the room to the other and then repeat in the different rooms. Then while you're dusting get in some squats. Lastly make sure you switch between floors on a regular basis – that way you can do some quick sprints up the stairs as you go. A 30-minute spring cleaning session will help you burn 150 calories," says Karen.
You know that leisurely bus rude you take every morning? Leave just 10 mins earlier and get this sneaky workout in your walk to work instead. "Either jump off the bus earlier or walk the whole way 3 times a week," says Lauren, "For 2 minutes ensure you walk at a moderate speed (Approx. 5.0km per hour) After 2 mins walk for 1 min at your fastest pace, then repeat for 30 mins. You'll burn around 200 – 400 calories each time."
Did you know that a 20 second sprint will tone up your abs too? It's true. "Try alternating 20 second sprints with 20 seconds of squats," says Karen, "It can be in your lunch hour, or on your way home from work. Work flat out for that 10 or 15 minutes, to the point where you're out of breath – this helps you burn calories quicker. Then you can go back to your desk feeling smug."
Half an hour waiting for your food to cook is a pretty long time. Instead of sitting down to last night's Made In Chelsea find a space in your home and follow this body weight circuit. Lauren advises you to "Jog 30 secs, press ups 30 secs, squats for 30 secs, star jumps for 30 secs, run up and down the stairs for 30 secs, and then lunges up & down a room or hallway. Rest for 1 minute and then repeat until your dinners ready. Aim to complete five rounds to burn off between 200-300 calories."
Try and work in exercises to your daily routine, says Karen, 'Do some squats when you wait for the kettle to boil or your meal to cook in the microwave. Adverts are also a perfect time for you to work out – three minutes gives you plenty of time to get in three 20 second exercises – done three times. Try the plank, sit ups and push ups – then repeat."
"If you sit at a desk set a timer to remind yourself every 30 mins to walk or move your body" says Lauren, "And you can do HIIT at your desk too, just get colleagues to join in – otherwise they may think you're a little mad. You can do triceps dips off on your desk, as well as push ups. Create a bit of room and burpees can be done too, then lastly try and fit in a few planks and sit ups. Then repeat, until you're really out of breath."
It's so easy to hop in a lift and forget that there's stairs – but they exist, honestly. "If you always take the lift then even going up one flight of stairs will work wonders for you. Start with that and every week add in a different flight," says Karen. 'Then when your body gets used to it, start running up the stairs – you could be burning up to 150 calories a day just by walking up stairs!"
This acticle first appeared in Cosmopolitan. Click here to read the original article.
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