You know those spare minutes you have while waiting for your coffee to brew or your breakfast to heat up? Our DIY contributor, Jamie King, shares some great ways to burn calories during these short downtimes with some effective exercises.
With summer here, we’re busier than ever with work, events, and daily life. But it’s still important to stay active and not let it fall by the wayside. For most of us, starting the day with a few quick exercises is much easier than finding time later when things get unpredictable.
Think you don’t have time to exercise on a busy day? Think again. You only need about 4 to 5 minutes—the average time it takes for your morning beverage to brew—to fit in a total body workout that will help you feel better and be more productive all day long.
Here are four effective exercises you can do in your kitchen while waiting for your coffee or tea:
1. High-Knees:
Start with heart-rate-boosting high-knees to wake you up. Stand tall with your legs and knees hip-width apart. Slowly bring your right knee up to your chest as high as comfortable, then switch to your left leg. Once you’re used to the movement, speed it up, alternating quickly between legs. Try this for 30 seconds, and as you get comfortable, increase to 1 or even 2 minutes.
2. Speed Squats:
Stand with your feet hip-width apart. Push your hips back and bend your knees until your thighs are just below parallel to the floor, keeping your knees behind your toes. Straighten your legs quickly powered by your thighs and glutes. Repeat as fast as possible for 10-15 reps to get your heart rate up and tone your legs. For an advanced variation, turn these into jump squats.
3. Plank:
Get down on the floor into a press-up position, but use your forearms to hold your body weight, forming a right angle with your upper and lower arms. Engage your core to keep your body parallel to the floor. Hold this position for 1 minute.
4. Countertop Push-Ups:
Stand a few feet away from the countertop and place your hands shoulder-width apart. Lift your heels so your body forms a plank. Lower your chest toward the counter, keeping your elbows in, then press back to the starting position. Do as many as you can in 30 seconds.
For a gentler start to your day or a good stretch, try these:
1. Arm Circles:
Stand straight with your arms lifted to the sides, forming a “T.” Slowly draw small circles, then larger ones in the air with your hands and arms, rotating forward for one minute and then backward for another minute.
2. Shoulder Stretch:
Reach your right arm upward and behind your neck while stretching your left hand behind your back toward your right hand. Try to get your hands as close together as possible to feel the stretch across your shoulder blades and upper back.
3. Forward Fold:
Stand tall or sit with legs straight out from your hips and lean forward, reaching for your toes and feet to stretch.
4. Downward Dog:
Start with your hands on the floor under your shoulders and toes tucked under to form a plank position. Exhale as you drive your pelvis upward towards the ceiling, forming an upside-down “V.” Push your shoulders down to the floor or bring your heels closer to the floor for a deeper stretch.
Keep these exercises handy (maybe tape them to the fridge) and you’ll never miss a workout again!
