Even if you have barely any free time during your day, you can find ways to tone muscle, burn fat and build endurance. Here are four easy exercises that require no special equipment and can pay off when consistently done just one minute per day.
Planks
The humble plank is one of the simplest exercises there is. To perform a plank, get down into a pushup position, but rest your weight on your elbows. Keep your back as straight as possible; imagine a level line running from the back of your heels to the back of your head. Your shoulders should be positioned over your elbows.
If you’re using the correct form, you should eventually begin to feel a burn in your abdominal region, since those are the muscles you’re engaging to maintain your position. Hold that position for 30 seconds to a minute — or longer if you’ve got the time and the core strength.
Wall Sits
Like planks, wall sits help you build strength by holding a static position. While planks work the core, wall sits work the lower body.
For wall sits, you’ll need a flat wall with about 3 feet of space in front of it. Lean your upper back against the wall with your feet placed at approximately the width of your shoulders. Slide down the wall until your back is fully against it. Your upper legs should be at a 90-degree angle from the wall and your feet should be flat on the ground.
When you’re in the correct position, it’ll look as if you’re seated in an invisible chair, and you’ll feel a burn in your thighs. Hold the position for 30 seconds to a minute.
Step-Ups
This easy exercise focuses on the legs and glutes. You’ll want a stable chair, bench, stool or other surface that can support your weight. Your stepping surface should be slightly below knee height.
Face the surface and step up onto it, one foot at a time, while keeping your back straight. Make sure each of your feet makes full contact with the surface as you step up. Immediately step back down while continuing to face in the same direction.
Continue this sequence for 30 seconds to a minute. Form is more important than speed.
Forward Lunges
This one combines some of the benefits of the step-up and the wall sit while adding a cardio element.
Start by standing upright with your hands clasped in front of your chest. Take a single step as far forward as you can, plant that foot firmly, and then bend both of your knees so they’re both at 90-degree angles. Keep your back straight. Step backward with the same foot to return to your starting position. Repeat for 30 seconds to a minute.
The power for this exercise comes from your core and glutes. Be sure to perform the full sequence with both legs to retain muscle balance.
