In a Simplyhealth Insight panel survey 29% of respondents said they’d like to be more active, however 40% of these respondents stated they were too busy to exercise. With recent studies showing that short bursts of high intensity exercise can make a difference to one’s health, we decided to compile a list of some of our favourite exercises that can be done anytime, and anywhere. So if you don’t have time to make it to the gym, give these a shot.

1. Simplyhealth are not liable for your health or wellbeing as a consequence of performing these exercises.
Please consult with a doctor before starting a new exercise regime.
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http://www.huffingtonpost.com/2013/09/01/exercise-intensity-weight-duration_n_3844038.html
http://www.fitnessmagazine.com/workout/arms/exercises/tone-your-arms-in-3-moves/?page=1
http://www.nhs.uk/Livewell/fitness/Pages/bingo-wings-blaster.aspx
http://www.livestrong.com/article/343944-which-are-better-squats-or-lunges/
http://www.acefitness.org/acefit/fitness_programs_exercise_library_details.aspx?exerciseid=49
http://www.realsimple.com/health/fitness-exercise/workouts/4-back-strengthening-exercises/bird-dog
Core
Legs
Arms
Nearly a third of those surveyed in the simplyinsights
panel said they’d like to be more active, however of those
respondents 40% stated they were too busy to exercise. With
recent studies showing that short bursts of high intensity
exercise can make a difference to one’s health1
, we decided
to compile a list of some of our favourite exercises that can
be done anytime, and anywhere. So if you don’t have time to
make it to the gym, give these a shot.
Arm Circles
Good for: shoulders, back, arms
Extend your arms out on either side and keep your shoulders
down and arms stiff. Move your arms forward in small circles
to start, and then slowly make the circles larger and larger.
Repeat in the opposite direction.
Reps: 30 in each direction
Wall Press-Ups
Good for: arms
With your feet shoulder width apart, stand approximately
two feet from the wall. Press your palms to the wall, slightly
wider than shoulder width. Slowly bend your arms, lowering
yourself toward the wall until you’re a couple inches away.
Push yourself back to the starting position.
Reps: 20
Lunges
Good for: thighs, glutes
Keep your torso straight and stand with your feet shoulder
width apart. Step forward with one foot, keeping your heel flat
to the ground. Push your back foot onto your toe, keeping
your heel raised, and lower your body so your front knee is
bent at nearly a 90 degree angle, with your front knee directly
in line with your ankle. Hold for five seconds and push back to
the starting position. Repeat on the other side.
Reps: 10 each side
To make dynamic
Add hand weights and complete a bicep curl
with each lunge.
Wall Sits
Good for: thighs
Stand about two feet from the wall and lean your back
against it. Slowly lower yourself to the sitting position with
your back flat to the wall. Your knees should be bent at 90
degrees with your thighs parallel to the floor. Hold for 10
seconds to start. Try to increase time by five seconds per day.
Reps: 3
The Bridge
Good for: abs, glutes
Lie on your back with your knees bent and arms to your
sides. With your heels flat to the ground, slowly raise your
hips off the floor until they align with your knees. Tighten
your glutes and hold for three to five seconds. Return to
the starting position and repeat.
Reps: 20
The Bird-Dog
Good for: glutes, back, thighs, abs
Get down on all fours, keeping your back flat and your
abs tight. Your knees should be hip width apart, your arms
shoulder width. Slowly extend your right leg back and your
left arm forward until they are parallel with the floor. Hold for
two to five seconds. Return to the starting position and do
the opposite sides.
Reps: 10 each side
Squats
Good for: thighs, glutes, calves
Plant your feet shoulder width apart and point them slightly
outward. Hold your arms out in front of you, parallel to the
floor. Keep your body tight and, with a straight back, lower
your backside as if to sit in a chair, not letting your knees
extend beyond your toes. Hold and stand up.
Reps: 30
To make dynamic
Turn it into a jump squat. When in the squatting position,
launch yourself upwards into a jump. When you land,
lower yourself back into the squat. Repeat.
Quick and easy exercises
to squeeze into your busy day7