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Finding time to work out when you’re really super busy can sometimes feel impossible. If you spend half your day at work, eight hours (ideally) sleeping, and a couple hours commuting, you’ll probably end up using any remaining free time you might have to actually, you know, unwind. Because as much as you’d like to be hitting the gym after you leave the office, it can be hard to convince yourself that it’s worth it when you’re totally exhausted.
These workouts are specifically designed to fit into your busy schedule, without getting in the way of your free time. They blend seamlessly into all the brief moments of downtime during your day—you can do them from bed as you wake up in the morning, at your desk while skimming your Twitter feed, and even during your nightly Netflix-binge. And at the end of the day, you’ll still have time to do everything else you love, too.
1. An energizing routine you can do before you get out of bed.
We’re not kidding – this is a workout you can do entirely from your bed. Easy stretches will wake up your muscles. Then you’ll do a few strength moves including push-ups and lunges that will leave you feeling energized and ready to take on the day. Consider this your new alarm clock.
2. Easy stretches you can do at your desk.
Say goodbye to that 3 P.M. stiffness with these moves. The entire routine is a great workout, if you don’t mind getting a little cozy with your colleagues. But if you do, the simple stretches at the end of this video are pretty inconspicuous and will feel great after a long day of sitting.
3. Sneak away to the gym on your lunch break for a speedy 20-minute routine.
If you have a moment to get out of the office, head to the gym and try out this workout bench routine from NYSC personal trainer, Sylvia Borowska. (Or even swing by the park and try it out on a nearby bench.)
How to do it: You’ll do each of the strength moves below for 60 seconds. Aim to complete as many reps as you can in that timeframe. There are also two cardio moves that you’ll do for two minutes each, but you so got this! The routine is 10 minutes, so complete the total-body circuit two times.
Squats: Start standing with the bench behind you. Bend at your knees to lower into a squat keeping the weight in your heels. Get low enough where your butt taps the bench, but don’t fully sit down. Press through your heels and stand up. Continue for 1 minute.
Single-leg squats: Start seated on the bench and lift one leg so that it’s extended in front of you. Now stand up by driving through the heel of the foot that’s on the floor. Then slowly lower back to a seated position. Continue for 1 minute (keeping the leg lifted the entire time), then switch sides and continue for another minute.
Tricep dips: Start standing in front of the bench and place your palms on the chair seat with your fingertips facing forward. Keep your back flat and walk legs out in front of body. Bend your arms and lower butt toward ground while keeping your elbows pointing directly behind body. Straighten your arms to return to start. Continue for 1 minute.
Push-ups: Place your hands on top of the workout bench to perform an elevated push-up. The key here is to engage your abs and keep you elbows close to your torso as lower. Continue for 1 minute.
Mountain climbers: Keep the same position as the push-up above—your hands with be resting on top of the bench with your wrists directly below your shoulders. Then drive your right knee under your chest. As you return your right foot back to an elevated high plank position, drive your left knee under your chest. Continue alternating sides for 2 minutes.
Seated bicycle crunches: Sit tall at the edge of your workout bench. Lean back slightly and bring your fingertips behind your ears. This is your starting position. Bring your left knee up and right elbow to meet. Continue alternating sides for 1 minute. (You can always do this move on the floor, too.)
Seated skaters: If you don’t know how to do a regular skater, follow the instructions here. This version is modified for a workout bench. Sit at the edge of your workout bench and bring your arms straight out to the side. Lean your torso forward and reach your right arm to your left foot while extending the right leg out to the side. Continue alternating sides for 2 minutes.
4. Catch up on your favorite TV shows while breaking a sweat.
This super quick five-minute routine is great to do during commercial breaks or while you’re waiting for the next episode on Netflix to start. You could even call it your Netflix & Sweat workout.
15 mountain climbers
If you’re up for a challenge, reverse the ladder and do an additional 5 squats, 10 mountain climbers, 15 push-ups, and 20 burpees. YES…20 burpees.
5. Or release extra energy after work with these bodyweight cardio moves.
Plyometrics are your new BFF. These ultra-effective cardio exercises can be done at home and without any equipment. So you can do some high knees while waiting for your oven to pre-heat or jumping jacks while looking at Snapchat stories.