Cardio? Nobody has time for that, especially when you have TV shows to watch after a long day at the office or that new game to play. For those lazy guys who would rather sit around than get their butts in the gym, there is a way to stay fit and even have fun doing one of the most dreaded exercises of all—cardio. Nothing’s worse than hours clocked on the treadmill, right? Well, you really shouldn’t skip cardio, lazy or not, so let’s talk about some ways to fit cardio into your lazy life.
The Basics of Fitness
Even the laziest person needs to get in gear once in a while and do something to preserve their fitness. Laying around all the time simply is counteractive to a long and productive life. Physical activity might not be your go-to for me-time or for anything really, but it should be something that you try to do every day. Fitness and medical professionals both agree that every adult should be doing 30 minutes of moderate activity for at least 5 days a week. What does that mean for your lazy bones?
While you might sneer at those HIIT lovers who run up and down bleachers at the local track or people who take spin classes religiously, there are simple ways to ramp up your heart rate and get in cardio without even trying.
The Lazy Man’s Guide To Cardio
Here are some options you can do that are just as effective as hours on a treadmill and much more suited to lazy people:
1. Walk More
The goal for maintaining fitness is 10,000 steps a day, a little under 5 miles, and less than 2 hours of walking. Most Americans only walk about half that. Now, for lazy people, you can easily get more than 5,000 steps by walking at least 20 minutes a day and opting to do more than ride the escalator and elevator up every floor. You can add steps by parking farther from the store’s entrance when grocery shopping. You can climb the steps. You can pace around the house. Go for walks. Jog in place during a commercial break while watching Game of Thrones.
2. Do Housework and Yard Work
Tidying up throughout the day is an excellent way to stay active. Mopping the floor, raking, vacuuming, and sweeping are all core exercises because you are twisting through the trunk. Waxing the hood of your car is great for the upper body. DIYing, painting, and so on also double as exercise, depending on the project and all the stuff you are lifting and pushing, pulling, and hauling. Again, any task can be turned into an exercise. Some people enlist their dog or kids for help during walks and yard work too.
3. Do Activities You Enjoy
As we started hinting above, a workout doesn’t have to be some grueling group exercise class that makes you feel foolish. A cardio workout can easily be running through the snow with your dog or building a snowman with the kids. Cardio can be kayaking, volleyball, surfing, and hiking.
Just because you’re lazy, it shouldn’t stop you from finding a physical activity that gets you excited.
4. Game of 10s
Even if it’s not consecutive, you should try to hammer out 10 push-ups and 10 sit-ups every day. Make it a game. Try to do 10 push-ups with good form during a commercial break during the football game. Do 10 sit-ups while you wait for the microwave meal to finish cooking. Hit the floor when you roll out of bed. Soon, you’ll be able to easily do a single set of 10 push-ups and sit-ups. It’s the best way to start small and build up the habit of working out.
5. Stand Up For Your Life
There was an infographic that came out several years ago called “Sitting Is Killing You.” It’s true. Every hour you sit, hunched over a keyboard or your phone is worsening your physical condition. Sitting can cause arthritis, postural problems, muscle wasting, and more. Therefore, you need to stand up for what’s right. Stand up for at least 5 minutes every hour. Go on a bathroom break. Instead of sitting down while chatting on the phone, walk around the house. Text and walk. Studies have shown you think better while in motion, so if you’re trying to make a business deal at the office, the best thing you can do is literally stand up and start putting your foot down—like a boss.
6. Do Tabata
Tabata is like HIIT, except you don’t have to do it for 20-30 minutes. With Tabata, you can get in an amazing cardio workout in under 8 minutes. On average, any Tabata workout lasts only 5-7 minutes, so even the laziest of dudes can get the energy to work it out. There are dozens of Tabata exercise routines available in app form or as videos online to stream. Expect to do 20 seconds on and 10 seconds off on repeat, transitioning through exercises that you don’t even need to leave your room for.
The best part about Tabata is that you can fit it into your schedule. Do a round in the morning before hopping into the shower.
7. Make It A Game
For the laziest of us, one of the best ways to motivate yourself to move is to make every workout you do a game. As mentioned above, you can do small movements during commercials or using the microwave clock as a countdown for plank and sit-ups; but for some that might not be enough. You probably have seen on social media those posts like “when you hear a word, do this thing.” Make that a workout. For example, while you’re watching a sports match, if the commentator says “goal,” you do jumping jacks for 30 seconds and so on. Another way to make a game out of working out is to designate songs on your playlist for two exercises that you superset. As soon as you hear “X Gonna Give It To Ya” (or your current jam) start, you do plank jacks and burpees until the song ends.
See? Even the laziest people on the planet can get moving somehow. Remember, it doesn’t matter in the beginning how long your workout is, as long as you are moving and doing something to rev up your metabolism. The most important thing is to just start. Little random acts of exercise go a long way. By using the above tips, you can find a way to incorporate little bursts of cardio into your lazy life, and you will feel much more energized and motivated because of it.
Like these tips and want more? Sign up for updates to be delivered right to your mailbox and stay motivated.