Quick Fix Workout (Training Away from the Gym)

There are a million excuses you can use to avoid a workout. The biggest excuse is that there is never enough time. Here are a few simple exercises you can do throughout the day to keep you in shape.

Pushups

Pushups are a very effective upper body exercise. They don’t take very long and can be done anywhere. Try different variations of the pushup; normal pushups, wall-pushups, tricep pushups, angled pushups, etc. Make sure that you keep strict form and remember to breathe.

 

Abdominal Crunches

There are a multitude of abdominal exercises that can be done with very little space and time. An easy one to perform is the crunch. To add variety you can throw in a twist or even perform a reverse crunch.

Tricep Dips

Dips are a great way to target your triceps. There are also a variety of levels that can be performed. The easiest method would be to use a chair. Start out by sitting on the chair and placing your feet out in front of you. Grab the chair with both hands and move your body forward off of the chair. Next, lower yourself slowly by bending your elbows. Push yourself back up to the starting position and make sure not to lock your elbows. 

Grip Crush

You can pick up a set of grip crushers. They are inexpensive and can be done at your desk while you’re working. They are available in a variety of difficulty levels.

Stairs

Chances are you have stairs near your workspace. If you work in an office building, make a point to include a set of stairs throughout the day. Once that becomes easy, add several sets. The stairs can also be used to perform calf raises. Place your toes on the edge of the stair and raise and lower yourself. Use the handrail to keep your balance. To increase the difficulty level, perform one leg calf raises.

Walk

Use your coffee break or lunchtime to go for a walk. Bring a coworker along to make it more interesting. It is a great way to break up the day and get the blood flowing. It will also give your body a break from being hunched over the computer.

Rope

If you really want to challenge your body, try skipping rope. Very little room is needed and it is an excellent workout. Start out by doing intervals of 30 seconds to a minute and gradually increase your time and speed.

Don’t get caught up in all of your excuses. Make a conscious effort to increase your activity level. These simple exercises can keep you on track when time is tight.

Sample Quick Fix Workout

Pushups 3 sets of 15-20

Crunches 3 sets of 12

Grip Crush 10 sets of 10-20 for both hands

Dips 3 sets of 10-20

Stairs 3 sets of 30-90 stairs

Walk 15-30 minutes

Rope 5 sets of 30 seconds on 30 seconds off