It’s not always easy to squeeze in a gym session, but don’t let your fitness goals fall by the wayside. There are many easy ways to exercise at work or even at school! Get up and start moving, no gym required.

Leave the Car Behind

If you live in close proximity to your school or work, leave the car at home and score a jogging or cycling session. This is a great way to release endorphins, too.

If you need to take your car, find other ways to sneak in a quick run. An idea is to park your car further away from the building so that you can walk up a sweat.

Turn Your Lunch Hour into a Gym Session

When you break for lunch, get up from your desk and move around or take a brisk walk around the block. This will also help you return to your desk with a clear head. You could evenget your co-workers involved, such as by going for a group run or coming up with some fitness challenges for your lunch hour. Channel that office competitiveness into a workout!

Get a Desk Workout

Who says you need to leave your desk to get some exercise? There are simple exercises you can do right at your desk.

  • Stand up and jog on the spot for a few minutes in-between all the tasks you have to do.
  • Lean against the wall and do a wall sit. All you need to do is stand upright with your back against the wall. Bend your knees and slowly slide your body down against the wall. When your thighs are parallel to the ground, hold the position for up to a minute.It’s a great way to build body strength.
  • Do a desk push-up. Press your hands against your desk and move your legs back so you’re leaning at a 45 degree angle. Then do a dozenpush ups.
  • Do a chair squat by sitting on the edge of your chair and extending your arms. Stand up and then move as though sitting down. Catch yourself just before you touch the chair, and move upwards again. You’ll feel the burn in your thighs.

Work out on the Go

If you’re not at the office, use any opportunity to flex your muscles. This could include doing lunges during your walk to the corner café, doing some push-ups while you wait for your bath to fill, or doing squats while you brush your teeth. The point is to sneak in exercise wherever you can.

Find a Fitness Tool

You can multitask while you get a workout if you have the right fitness tools at your disposal. For instance, carry a small pair of weights with you that you can whip out at your desk or in the car during traffic (this is also great for de-stressing while you drive).

Make the Stairs Work For You

It’s not enough to simply walk up and down stairs instead of taking the elevator. Some smart exercising tips can help you to burn more calories. When you’re running late for class or a meeting,target your glutes by increasing the number of stairs you can comfortably take in your stride, such as two at a time, while boosting your climbing speed.

Break Up Your Workouts

You don’t need to work out in one long stretch in order to reap the benefits. In fact,studies have found that smaller bursts of exercise can be more effective than a long session. Break up an hour-long workout session into smaller, more manageable amounts, such as 10 minutes. This is much more doable.You can also target different areas of your body during these bursts of exercise, which gives you an all-round workout by the end of the day. The only trick is to make sure you work harder during these shorter periods so you reap the benefits.

There are many ways in which you can work out on a daily basis, even if you have a busy schedule! Follow the above tips to stay fit and tone your body.

About the author

Gwen Lewis is a writer and makeup artist based in Southern California. Because of her passion for beauty and health, she hopes to help others not just look great but feel great, whether through makeup or her writing. In her free time, she enjoy shopping and pick-up soccer games with her friends.