Back to School Shape-up

Summer's winding to a close, and with it, most of us are either returning back to school or jobs. This usually further entails more time sitting at a desk, behind a computer, or before a mounting pile of books and assignments. When our schedules get crammed, the first thing to go is generally our workout time, which coupled with a more sedentary routine, can lead to weigh-gain and a general lack of fitness.

This doesn't have to be your fate, and you don't need to fall victim to an underarm that waddles, thighs that jiggle, or a stomach pooch! There are easy (well, relatively!) steps you can take to squeeze in that exercise despite all those meetings and a filled agenda. The key is to be time-efficient, and even a bit sneaky, maximizing those few precious minutes you have available.

There are a variety of exercises that can be done pretty much anywhere and without any gym equipment that can still offer great benefits. Of course, the best way to get your heart pumping and blood moving (and calories burning!) is with some cardio activity. This can come in the way of hoofing it to work instead of driving, riding a bike, or at least parking farther away from your office as usual and then taking the stairs. The little things do add up if you are absolutely unable to dedicate at least 15 to 30 minutes of activity that gets you to breath heavy. Ideally you could sneak out for a speed-walk, run, or ride during a lunch break, but if that is impossible, do a 5 minute warm-up of jumping jacks, running in place, or running up stairs.

After your warm-up, you will do a circuit of resistance exercises that will target your major muscle groups. The beautiful thing about resistance training is that not only will it help build muscle (which burns significantly more calories during your everyday life than fat does), it will lean you out, get you sculpted, and also spike your metabolism for hours after you're finished. Here are the exercises you will do:

1. Prisoner Squats: Keeping your back as straight as possible, and your feet shoulder width apart, lower yourself down until your thighs are just about parallel to the floor. Work to keep your knees from going in front of your feet, and you want to feel like you're balancing on your heels and keeping your butt pushed back. Do this 10-15 times.
2. Triceps Dip: Find a bench or sturdy chair to support yourself on, placing your hands on the edge of the chair, your feet are planted on the floor in front you, your body straight, angling away from the chair and you facing outward. Slowly lower your body down toward the ground by bending your elbows until your arms are at a 90 degree angle and then raise yourself up to your starting position. Do this 10-15 times.
3. Forward Lunge: Standing tall, feet together and hands on hips, step forward with your right leg, and lower down into a lunge until your right thigh is parallel to the ground and your left knee if just about to touch the ground. Push with your right leg back into the starting position. Do this 10 times with your right leg and then another 10 with your left.
4. Push-up: Put your palms down, and balance on your toes (or your knees if that is too hard), and keep your back straight. Lower yourself down until your chest is just above the ground and then raise yourself up, mindful to keep your butt from poking up into the air. Do this 10-15 times.
5. Plank: Similar to the push-up position, you will face the ground, balancing on your forearms and the tops of your toes. You will hold your body straight, focusing on contracting your abs tight and keeping your back straight. Hold this position of 30 seconds.

After you have run through the circuit once, build up to doing three sets. Try to do them with as little rest between exercises as possible, as this will keep your heart-rate up, building your strength, and also torching the most calories. When you have finished with the resistance part, do a short cool-down of slow jogging in place, or walking up stairs.

Yes, it is hard to sometimes get to the gym and do a workout, but by finding exercises that can be done pretty much anywhere, you don't have to throw in the towel all together!