Bite sized exercise sessions for busy schedules

If you struggle to fit an hour long exercise session in each day, why not try breaking your exercise up into smaller, manageable sessions throughout the day?

When we are busy or under stress, often our fitness regime is the first sacrifice. Life can be hectic, and sometimes other things seem more important than working out. You will find that staying active will actually help you combat these challenges, and it can be as simple as 15 minutes here and 10 minutes there. In a recent blog, i discussed the value of incidental fitness (this blog can be found here: and how moving more can help you weigh less. In addition to increasing your activity levels during day-to-day tasks, why not add in a couple of short workouts that will leave you feeling fresh and energised?

Below are some simple exercises that can be done in most homes and workplaces. Start your next lunchbreak with a quick 10 minute workout, set your alarm 15 minutes earlier and exercise in the morning or squeeze in a quick workout after dinner. Try a combination of these:

1) 50 step ups onto a chair or low bench

2) Run to the top of the stairs and back down 5 times

3) 60 seconds of shadow boxing holding water bottles

4) Wall squat/sit for 60 seconds – Hold squat position with your back flat against a wall. Hips and knees should be at 90 degrees.

5) Maximum push ups in 60 seconds

6) 3 set of 15-25 Tricep dips

7) 3 sets of 30 alternating lunges

8 ) 3 sets of 20 squats

9) 30 Bicycle crunches

(click here for instructions for 5, 6 and 7 : and here: for instructions for 7 and 8).

Stay active!


Felicity Daley

Felicity Daley

As a personal trainer, Felicity's philosophy is to take a balanced approach. Health is multifaceted and fitness means something different to every individual. A combination of muscular strength, physical endurance, agility and coordination, stability, nutrition, rest and mental and emotional wellbeing is essential in a well-rounded lifestyle. Felicity's aim is help you to achieve your goals in these areas by offering the support, motivation and information needed to do so!

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