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7 Simple Exercises Busy People Can Do Anywhere, Anytime

7 Simple Exercises Busy People Can Do Anywhere, Anytime

Looking for quick, easy ways to get in shape? There are simple exercises to help tone your body without having to go to the gym.  Want to know the best part? They can be done anywhere, anytime!  These exercises only take a few minutes to complete, require no outside equipment, and are easy to master. No matter if you’re at work, at home, or on the go, these easy-to-follow calisthenic exercises are sure to make you break a sweat.

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    Calf raises

    Doing calf raises will help strengthen your gastrocnemius and soleus muscles. In other words, calf raises strengthen your lower legs.  There are a lot of different ways to do calf raises, but one of the easiest—and most effective—is doing the standing raise.  This video further details how to do a stationary calf raise:

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    Chair dips

    Where there’s a chair, there’s a way!  Chair dips are great for strengthening your triceps and can be done just about anywhere.  Like other exercises, there are varying techniques that can either increase or decrease resistance. This video shows the different variations on this tried-and-true classic:

    Lunges

    Because you’re using your own body weight, lunges both strengthen your lower body and increase overall flexibility.  Lunges can be done anywhere: You can lunge when you walk to the kitchen; you can lunge to the driveway as you get the paper in the morning, and you can even lunge when you walk from your desk to the water cooler at work.  Here’s another video that shows the ins and outs of lunging:

    Squats

    The most important thing to keep in mind when doing squats is having proper form.  Squats are one of the most effective full body exercises around because they simultaneously work to build muscle and burn fat.  Try using a chair as a reference point as to how far down you should go:

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    Planks

    Looking for effective exercises to tighten your core? Planks are great at strengthening both your abs and your back–all you need is a flat surface.  Remember to time how long you can hold it, and then try to add a few more seconds every time thereafter.  Here’s a guide on how to perform a basic plank:

     

    After you’ve mastered the basics, try adding side planks to your routine.

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    Arm circles

    Worried about flabby arms?  Arm circles are great at toning while simultaneously strengthening your arms.  They can be done with varying intensity, all of which will help you feel “the burn.” Here’s a beginner’s guide to help get you started:

     

    If you’re at work, try to grab a book or a binder for some extra weight.

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    Burpees

    The most high-intensity exercise on this list, burpees are often referred to as the cornerstone to any workout because they are guaranteed to produce results.  This aerobic exercise helps strengthen your entire body by utilizing almost every muscle group. There are many different ways to perform a burpee, but the easiest one is quite possibly the best. As with every other exercise, proper form is a must.

     

    The above exercises are proven classics that require very little room and no equipment. While it may not take you long to master each exercise, the incredible array of different methods to employ is endless.  Once you feel comfortable with the basics, begin applying the advanced techniques and embrace the burn. Keep track of the amount of time or reps you do for each one and continually strive to increase it.

    In addition to the exercises above, why not make exercising a part of your everyday routine?  For example, take the stairs at work instead of the elevator, and instead of wasting the gas going to the grocery store why not walk or ride your bike instead.  Getting in shape doesn’t require the use of a Gold’s Gym membership, all it takes is a little gumption, a bit of creativity, and a lot of willpower.

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    Last Updated on November 19, 2019

    20 Time Management Tips to Super Boost Your Productivity

    20 Time Management Tips to Super Boost Your Productivity

    Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

    If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

    1. Create a Daily Plan

    Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

    2. Peg a Time Limit to Each Task

    Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

    3. Use a Calendar

    Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

    I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

    Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

    4. Use an Organizer

    An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

    These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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    5. Know Your Deadlines

    When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

    But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

    6. Learn to Say “No”

    Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

    Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

    7. Target to Be Early

    When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

    For appointments, strive to be early. For your deadlines, submit them earlier than required.

    Learn from these tips about how to prepare yourself to be early, instead of just in time.

    8. Time Box Your Activities

    This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

    You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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    9. Have a Clock Visibly Placed Before You

    Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

    10. Set Reminders 15 Minutes Before

    Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

    You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

    11. Focus

    Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

    Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

    Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

    12. Block out Distractions

    What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

    I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

    When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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    Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

    13. Track Your Time Spent

    When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

    You can find more time tracking apps here and pick one that works for you.

    14. Don’t Fuss About Unimportant Details

    You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

    Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

    15. Prioritize

    Since you can’t do everything, learn to prioritize the important and let go of the rest.

    Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

    16. Delegate

    If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

    When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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    17. Batch Similar Tasks Together

    For related work, batch them together.

    For example, my work can be categorized into these core groups:

    1. writing (articles, my upcoming book)
    2. coaching
    3. workshop development
    4. business development
    5. administrative

    I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

    18. Eliminate Your Time Wasters

    What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

    One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

    While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

    19. Cut off When You Need To

    The number one reason why things overrun is because you don’t cut off when you have to.

    Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

    20. Leave Buffer Time In-Between

    Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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    Featured photo credit: Unsplash via unsplash.com

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