It’s not easy fitting exercise into an already busy life. Luckily you don’t have to work out at a gym or for a long period of time to get the benefits of being more active! When it comes to physical activity, every move counts. Even a few extra steps and moves a day can make a difference. This at-home, full body workout doesn’t use any equipment and can be done at any time.

1. Warm-up: A warm-up is any kind of physical movement that gets your heart pumping. It can be walking, jogging, or even jumping jacks. Warm up for at least 5 minutes.

2. Strength Workout: Repeat each of the below movements 8-15 times. Do this for 2-3 sets, or series of repetitions.

Upper body:

• Push ups (chest, back, triceps)
  • Wall push up- Stand facing a wall at arms length and take one small step backwards with both feet. From here, lean forward and place palms flat on wall. Your hands should be level with your shoulders. This is your starting point. Keeping your body straight, bend your elbows until your nose touches or comes close to the wall and then push yourself back up.
  • Regular- Lying flat on your stomach with your feet together, place your palms just outside of your shoulders. Using your arms, push your entire body off the floor. This is your starting point. Lower your body as close to the floor as you can and push back up again. Be sure your body is straight throughout the whole push up.
  • Modified- Push ups can be very hard. To make them easier, you can drop your knees down onto the ground and do a push up from there. Be sure your body is straight from your knees through the top of your head, and that you bend your elbows to lower yourself as close to the floor as you can.
• Water bottle curls (biceps)
  • Stand with feet shoulder-width apart and arms at your side. Hold a full water bottle in each hand; palms facing forward. This is your starting position. Slowly, bending at the elbow, bring water bottles up towards your shoulders. Then lower them back down to your sides.
• Chair dips (triceps)
  • Stand in front of a chair with your back facing the chair. Your feet should be shoulder-width apart, your arms at your sides and your palms facing toward the chair behind you. Bending at the knee, lower your body until your hands can grasp the seat of the chair. Your thighs should be level with the floor and your back straight. This is your starting position. From here, using your arms, lower your body until your elbows are bent at a 90-degree angle. Then, lift your body back up by straightening your arms.

Lower body

• Chair squats (quadriceps, hamstring, glutes)
  • Stand facing the back of a chair with feet shoulder width apart. Extend arms out in front of you and grasp the back of the chair if you need to. This is your starting position. Bending at the knees, lower your body as far as you can. Keep your back straight and your knees over your ankles. Then pushing from the soles of your feet and using the chair if you need to, bring your body back up to a standing position.
• Lunges
  • Stand with feet shoulder-width apart and arms at your sides. Take a large step forward with one leg. Bend your front knee and lower your body until your thigh is level with the floor or as close to level as you can. Do not allow your other knee to touch the ground. Then, pushing off your front foot, step back so that your feet are together and your body is in a standing position again. Repeat, stepping forward with the other leg. Lunges can be made easier by bending the front knee less.

Abdominal/stomach

• Crunches
  • Lie flat on the ground with your knees bent and feet flat on the ground. Place your hands behind your head or across your chest. This is your starting position. Look straight up at the ceiling and use your stomach muscles to lift your head, chest and torso as much as you can off the ground. Then lower yourself back to the floor. Crunches can be made easier by having someone sit on your feet or by placing your feet underneath a couc

3. Cool down: A cool down is just like a warm up, but it generally lasts longer and is meant to help your body return to a more relaxed state. Start with a fast-paced walk or jog and gradually slow to a walk at a normal pace. Cool down for at least 10 minutes.

Please consult your doctor before starting any exercise routine.