1. Do it in short bursts
Choose a shorter, more intense workout over a longer one where you don’t push yourself quite as hard.
2. Get it out of the way early
Start your day with a workout so you don’t think about it all day and psyche yourself out of doing it.
3. Kill two birds with one stone
Combine your cardio and strength training. Tabatas are great for this type of thing. A Tabata is 20 seconds of (high intensity) work followed by 10 seconds of rest for 8 rounds (or 4 minutes). You can incorporate kettlebell swings, dumbbell curls, skull crushers along with bodyweight movements to kill two birds with one stone.
4. Take advantage of TV time
Use commercial breaks for mini workouts. Again, Tabatas work well here. You can do something simple like push-ups or flutter kicks.
5. Ge out there and socialize
Try joining a group fitness class. You’ll make friends who will hold you accountable for attending.
6. Workout Prep
It’s just like meal prepping. Get all your gear ready the night before so you have no excuses.
7. Multitask While Out and About
Sneak in some exercise while in line at the store. Do some calf raises, or should shrugs with your groceries.
8. Hydrate
More water helps improve your workout performance. Be sure to drink plenty of water all day long.
9. Create a good habit
It takes 21 days to build a habit. Your workouts should start to feel like second nature. Stick to your routine every week, and you’ll start feeling results.
10. Go for 10
Even 10 minutes of movement will get blood flowing to your heart. Even if it won’t magically sculpt your stomach, you’ll at least be improving your heart health. Every bit helps.
11. Stay caffeinated
Sip on coffee or green tea to prevent an afternoon slump. Plus, caffeine has been linked to better workout performance.
12. Sleep it off
Sleep is so crucial to overall health. You need seven to nine hours every night to keep you energized and allow your body to fully recover, both physically and mentally.
by Samantha Coogan, MS, RDN, LD
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