Cat-Cows
Katy Neville, fitness trainer and head of programming at Onyx, calls the cat-cow a perfect morning snack. "It releases the tension in your back and warms up your hip flexors and glutes to prepare for some sitting," she explains.
Start in cat pose (on all fours with your back arched and chin tucked) and then move into cow pose (sitting with your bones and chest pulled up and neck elongated). Complete each move for 30 to 45 seconds and repeat two to three times.
"Focus on stabilizing your core," notes Neville. "Because you are just waking up, it's a good reminder to engage your powerhouse from the beginning of the day so that you sit up taller and feel stronger for the day ahead."
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Squats and Hold Squats
Squats are another one of those exercises you can do anywhere. They're a great way to pass the time and multitask. Like while you're waiting for your coffee to percolate, while brushing your teeth or while waiting for your lunch to heat up.
"Plant your feet firmly into the ground and keep your chest pressed outward," advises Mazzucco. "Squat until your quads are parallel to the ground and then return to the starting position."
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Jumping Jacks
To get your heart rate up quickly and blood moving through your body, take a quick break and do some jumping jacks for a few minutes. You could even challenge yourself to see how many you can do in 120 seconds and try to improve your time every day.
"Stand upright with your legs together, a slight bend in the knees, and arms at your sides," says Conroyd. "Jump up while spreading your arms and legs out to the side. Lift your arms as high as you can and your legs should spread shoulder-width apart. Jump back to the starting position."
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Planks
Planks are another fun way to challenge yourself. They also work your entire body, including your arms, legs, chest, back and core. This is a good one to do during commercial breaks.
Make sure to keep your back straight and don't allow your hips to droop or butt to point upward. Your shoulders should be directly over your wrists, neck straight with your face looking down and elbows slightly bent (not locked).
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Skaters aka Lateral Bounds
For some more heart-pumping movement, try a set of lateral bounds otherwise known as skaters. This works your lower back, glutes and calves. Plus, it helps elevate your heart rate.
"Make sure your knee does not go beyond your toes in the lateral movements and side lunges," notes Neville. "Proper form is better than churning out a lot of repetitions."
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