When life gets busy with work, kids, social plans, family commitments and the endless to-do lists, it can be hard to fit in a workout. But here’s some good news: you don’t need bags of time to get a good workout in. I suggest giving exercise snacking a try. As a personal trainer, I’m all about squeezing in whatever movement you can; a lack of time should never be an excuse.
Despite its name, exercise snacking doesn’t involve any food. It’s all about short periods of high-intensity movement. It's a great way to boost fitness and counteract the negative effects of too much sitting. So if you’re desk-bound for most of the day, this could be just what you need.
When I’m doing short bursts of exercise, I like to target my upper body, lower body and core. That way, I can give my full effort into each exercise, knowing the next move focuses on a different area and those muscles will be fresh for it.
Below are the three exercises I do when I only have five minutes to get my heart rate up and move. All you need is some floor space and a timer.
How to do the moves
Try these three exercises; I've outlined beginner-friendly options alongside harder versions of each move.
Aim to do each one for 30 seconds, followed by a 10 to 15-second rest, then repeat the circuit twice.
Squat
- Stand upright with your feet just wider than hip-width apart, toes pointing out.
- Bend your knees, push your hips back and drop down until your thighs are parallel to the ground or lower.
- Push up through your heels to return to standing.
Make it harder
When you’re comfortable with squats, progress to a squat-to-kneel. To do this, move into a squat then slowly place your knees on the floor, one at a time, so you're in a kneeling position. Move back into the squat then push up to standing. Try to keep your torso as still as possible.
Superman
- Start by lying face down on the floor with your arms extended in front of you.
- Raise your head, arms and legs, leaving just your pelvic area and lower torso touching the floor.
- Hold for a few seconds before lowering back down—that’s one rep.
Make it easier
Keep your legs on the floor, focusing on lifting your upper back only.
Make it harder
To progress the move, hold the raised position for six to eight seconds each time.
Hollow hold
- Lie on your back, arms up overhead and legs straight.
- Lift your legs and your torso off the floor, keeping your arms overhead.
- Maintain this position, making sure your back is in contact with the floor and your core muscles are engaged.
Make it easier
Hold your arms out in front of you instead of overhead and bend your knees slightly.
