Equipment Free Lazy workout routine

Today, we’re going to talk about a Lazy workout routine for those days that you can’t find the time or motivation to hit the gym. A perfect way that adapts with your busy lifestyle and gives the opportunity to stay active. This routine is ideal for those who are short on time or simply can’t motivate themselves to work out every day but still want to stay fit and healthy. So, to learn about a no gym workout routine and some easy home exercises do not miss out on this article.

Lazy workout routine Sample

Let’s take a closer look at some of the best moves for an easy home workout plan:

The Couch Potato Stretch

If you have to spend most of your day sitting, whether at work, in front of a screen (Exercises for Developers and Employees), or while commuting, this easy workout move is for you. It improves flexibility and mobility without requiring any special equipment. It’s particularly effective for those with tight hip flexors or back pain from long periods of sitting.

How to do it?

1. Sit on the edge of your couch or chair.
2. Keep your feet flat on the floor and back straight.
3. Reach your arms up toward the ceiling, then bend at your waist and try to touch your toes.
4. Hold the stretch for 20-30 seconds.
5. Repeat thus for 3 sets.

What are its benefits?

According to a study published by Medicine, regular stretching improves blood circulation, reduces pain and stiffness, and enhances range of motion [3].

Squats

Squats are a fantastic full-body exercise that engage your legs, core, and back muscles. You can easily do a set of squats during commercial breaks or while waiting for your food to heat up in the microwave.

How to do it?

1. Stand with your feet shoulder-width apart.
2. Slowly lower yourself as if you’re sitting in a chair keep your back straight and knees behind your toes.
3. Hold for a second, then stand back up.
4. Repeat 10-15 times.

What are its benefits?

Squats are a whole-body workout that increase the strength in your legs and glutes, making everyday activities like walking and standing on your feet a lot easier. Research by the Journal of Strength and Conditioning, shows that squats are one of the best exercises to improve lower-body strength, helping to maintain muscle mass over time [4].

Desk Push-Ups

Desk push-ups are an amazing way to add some excellent upper body strength training to your daily routine, especially if you work from home or in an office. All you need is your desk and that’s it! You don’t even need to leave the room!

How to do it?

1. Stand facing your desk and place your hands on the edge, shoulder-width apart.
2. Step your feet back so your body is at the right angle.
3. Lower your chest towards the desk. You should try to keep your body in a straight line.
4. Push back up to the starting position.
5. Do 10-15 reps.

What are its benefits?

When you’re doing a desk push-up, you can vividly feel it in your chest, arms and core. So, if you’re looking for a move that engages your upper-body this is a perfect choice. A study published in the International Journal of Environmental Research and public health, found that push-ups are effective for building upper-body strength, even when modified, making this an ideal lazy workout move [5].

Standing Calf Raises

Standing Calf Raises are another one if those workout moves that can be easily performed anywhere and in any situation with little to no equipment. You can do them while hitting up your food, talking on the phone or even brushing your teeth. Calf raises are an easy way to tone your lower legs and improve balance. Plus, they have astonishing results over time.

How to do it?

1. Stand with your feet hip-width apart.
2. Slowly rise up onto the balls of your feet.
3. Hold for 2-3 seconds, then lower back down.
4. Repeat for 15-20 reps.

What are its benefits?

Calf raises improve ankle strength and stability, which is especially important as you age. Research from Journal of Applied Physiology suggests that calf raises help reduce the risk of injury and increases mobility [6].

Seated Leg Lifts

Another good lazy workout moves for when you don’t have the time or energy to get out of your seat are seated leg lifts. This exercise targets your core and lower body without making you move much.

How to do it?

1. Sit comfortably in a chair.
2. Straighten one leg in front of you and lift it off the floor.
3. Hold for 5-10 seconds, then lower.
4. Repeat with the other leg.
5. Do 10-12 reps per leg.

What are its benefits?

Seated leg lifts engage your core muscles and improve balance. A study from the Journal of Applied Physiology found that even low-intensity exercises can help maintain muscle tone and prevent muscle loss, so they’re a great addition your lazy workout routine [7].

Lazy Workout Routine in Bed

Get fit without leaving your comfort zone. Lazy bed workouts are simple exercises to tone your muscles and boost your energy. They are perfect for those days when your motivation is low.

The following image shows quick, easy, and effective exercises to get your blood flowing without leaving your cozy space.

What is a lazy workout?

A lazy workout routine consists of easy yet effective exercises that don’t require a gym membership, heavy equipment, or a significant amount of time. It’s designed in a way to fit into your daily life, even if you only have a few minutes to spare. Lazy workouts focus on using your body’s natural movements and low-impact exercises to keep your muscles active, improve flexibility, and boost your metabolism.

Why a lazy workout can still be effective

First things first, let’s address a common misconception: You don’t need to spend hours working out to see actual results. According to research published by the Journal of Preventive Medicine and Hygiene, even small amounts of physical activity, like standing, stretching, or walking, can significantly improve overall health [1].

Like the old saying, it’s always quality over quantity. In fact, it’s not about the duration but the consistency of moving your body. According to Harvard Health Publishing, short bursts of exercise scattered throughout the day are just as beneficial for heart health as longer, more intense workouts [2]. That is why committing to a Lazy workout routine at your home can actually help you stay fit and elevate your health.

How to create a lazy workout routine

For creating your own Easy home workout plan, you can simply mix these moves up. This lazy workout routine takes around 10-15 minutes to complete, and you can spread it throughout the day as it suits you. You could do each move during your lunch break, after a Zoom call, while waiting for your dinner to cook or even right before bed.

Conclusion

The lazy workout routine is proof that you don’t need to hit the gym or invest hours into intense workouts to stay fit. By adding simple, low-impact movements into your daily life, you can maintain your health and build strength and flexibility. So, even if you think of yourself as a “lazy” person, there’s no excuse not to stay active after reading this guide!

FAQ

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710390/
[2] https://www.health.harvard.edu/staying-healthy/short-bursts-of-exercise-may-offer-big-health-benefits
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10222752/
[4]https://www.researchgate.net/publication/357897278_A_Brief_Review_on_the_Effects_of_the_Squat_Exercise_on_Lower-Limb_Muscle_Hypertrophy
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9658261/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5583613/
[7] https://journals.physiology.org/doi/full/10.1152/japplphysiol.00149.2012
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556592/