People often tell me that the reason they aren’t working out is because they don’t have the time. A lot of them say, “I would love to work out, but I just can’t find the time.” Nobody has time and that’s exactly the reason why you basically have to make the time for working out.

As a personal fitness trainer, I understand how hard it is for people to make time for working out, but today I want to share six ways that you can easily incorporate “sneaky workouts” so that time will no longer serve as an excuse for working out no matter how busy you are. I’ll show you how you can work the entire body – the upper body, the core, and the lower body.

1 – Upper Body Workout

Busy people are more likely to microwave their meals, right? Most microwavable meals take two to three minutes. Instead of just standing there, waiting for your meal to be ready, you can easily work out your arms and chest by doing push-ups against the counter.

2 – Core Workout

If you happen to be waiting on a microwavable meal and don’t feel like doing the upper body workout, you can focus on your abs instead. A lot of people talk about “love handles” and the “muffin top” that nobody likes, and the best way to work on that area is just to do side bends – oblique side bends.

You can literally go side to side, making sure to activate the core so that it’s nice and tight, and squeeze. When you’re doing side bends, your hand should run up and down the outside of your thighs until you touch the area on the outer side of your knee.

3 – Butt Workout

Everyone wants a tighter butt, and one easy way to sneak in an effective workout for your glutes is to do air squats. Challenge yourself to do at least ten air squats every time you need to go to the restroom. Squat down until you’re just about touching the seat then stand right back up again. Make sure to push through with your hips and keep your feet hip-width apart.

4 – Triceps Workout While Watching TV

The next tip is one that you can easily do at home, especially while you’re sitting in front of the TV. The next time you find yourself sitting on the coach, watching your favorite show, lean to the front of the couch and do some tricep dips. Place your hands securely on the edge of the coach and dip down as low as you can then push yourself back up again.

5 – Abs Workout While Watching TV

While you’re at it, why not squeeze in some ab exercises during commercial breaks? You can do leg drops which involve you lying down on your back with your feet in the air. All you have to do is bring your legs down nice and slow until you’re about six inches off the ground. Make sure the movement is controlled and keep your legs straight. Keep doing this until the commercial break is over.

6 – Calves Workout

Calf muscles are one of the most neglected muscle groups in the body. Nobody really pays attention to their calves, but they’re really flattering when they’re given the right amount of exercise, and calf raises are an excellent way to make sure that your calves pop. Calf raises are so easy that you can literally do them while you’re washing your hands.

That brings us to the end of the six ways that you can sneak in workouts throughout your busy day. Whether you are busy taking care of your family, or whether you’re working hard on your career, I am sure that you’ll be able to find the time to do these sneaky workouts no matter where you are.

Here is a quick recap:

1. Do push-ups off a counter while you’re waiting for your food in the microwave.
2. Do side bends to work your core while you’re waiting for your food in the microwave.
3. Do at least air squats whenever you’re about to use the restroom.
4. Do tricep dips while watching TV.
5. Do leg drops every time a commercial break comes on.
6. Do calf raises every time you’re washing your hands.

I’ll see you soon!