11 Ways to Exercise and Burn Calories on a Busy Schedule from 11 Ways to Exercise and Burn Calories on a Busy Schedule

11 Ways to Exercise and Burn Calories on a Busy Schedule

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11 Ways to Exercise and Burn Calories on a Busy Schedule

Leave your excuses behind; there are ways to exercise on a busy schedule. I know, you’re thinking it’s not possible… you have kids to take care of, you work too many hours, and the gym is just too far away. Well, think about the down time you have after work or the time you have while the kids are at school. It is possible to take an hour out of your day to devote it to your fitness.

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Make a phone call

Instead of sending a text or email, make a phone call. Get up and walk around the block or pace around your office while talking on the phone.

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Take the stairs

Skip the elevator; walk up the stairs. Taking the stairs is one of the best exercises you can do. It will help you build muscle mass while also burning extra calories. Not to mention, taking the stairs is a huge time saver. By the time the elevator door opens, you will already be reaching your floor.

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Take a fitness class

Okay, you don’t have much time. Instead of wasting it at the gym roaming around looking for a machine, then walking from one machine to the next, just take a fitness class. Show up on time, workout and leave right when the class is over. Most classes are usually only around 45 minutes long.

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Clean

Yes, you can turn your household chores into a workout session. Just sweep faster, scrub your dishes harder and even add in some jumping jacks in between.

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Chew gum

According to Fit Day, “chewing gum burns roughly 11 calories an hour.” This may seem small, but think about it… if you chew gum every day for 4 hours you will have burned approximately 300 calories by the end of the week. Just make sure you are chewing sugarless gum to avoid unnecessary calories and painful cavities.

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Wake up earlier

In some cases, the reason why you have no time is because you are not making any time. Wake up 30 minutes earlier and go for a quick run. This will give your metabolism a boost and have you feeling great for the day ahead.

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Fidgeting

Tap your pen on your desk, wiggle your leg in your seat, and burn extra calories. “According to an Iowa State University study, researchers found that those who frequently fidgeted, stood up, and walked around could burn an additional 300 calories per day, compared to those who remain stationary.”

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Get off the bus, subway or train one stop earlier

Getting off one stop earlier will give you some extra walking time. Walking even a short distance will help lower your chances of weight gain, burn extra calories, and help you burn off some steam.

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Stand up

Believe it or not, the simple act of standing instead of sitting will help you burn extra calories. According to LiveStrong, “making the standing adjustment for four hours each day can burn an extra 80 to 200 calories -- helping you lose 8 to 20 pounds over the course of a year.”

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Workout on your lunch break

Instead of eating your lunch at your desk, get up and get out. Walk to a local park and eat your lunch there, then take a walk back. The weather is bad outside? That’s okay; bring a set of dumbbells to work and burn some calories right at your desk.

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Get off the couch

Catch up on your favorite television programs and workout at the same time! Add in some jumping jacks on commercials and maybe even do some squats and planks during the show.

11 Ways to Exercise and Burn Calories on a Busy Schedule