This is one of the best ways to get some exercise into your day without really doing lots of work. It is like having an exercise ‘snack’. It is called Give Me 30 – the name says it all. All you have to do is stop 3 times a day and give me 10 – as in reps.

Working out this way is fun and takes no time at all, so if you have limited time in your day, you may want to stop and give me 30.

So that is 10 reps of 3 types of exercise or 30 reps of one type – these should be varied throughout the week. So then at the end of the day you have done an extra 10 reps of say sit ups, star jumps and press-ups or whatever you may choose. So are you saying to yourself “well I could do that, but blah blah blah” Have you ever heard the saying “everything you say before “but” is bull”? So I want you to say “I can do that and I will make the time”. Good.

Now if you are at work for most of the day, this could be slightly tricky – we don’t want your co-workers to think you have some sort of compulsive disorder so be discrete. Otherwise it only takes a few minutes to do before or after work.

Examples

• Chair sits: With feet together and back straight stand and sit in to your chair without using your arms and add a butt squeeze at full standing position. Repeat 10 – 30 times
• The Crunch: Lie on the floor with you feet on a chair so that your legs are at right angles. With your arms in whatever position is most comfortable, raise your upper body into a crunch without straining the neck. Repeat 10 -30 times.
• Star jumps: everyone knows how to do these. 10 – 30 times remember
• Tummy tuck: Sitting in a chair with you feet together on the floor and your back upright, pull in your tummy until it feels tight – hold for several seconds, release.
• Stair climb: you guessed it – climb 30 steps or 3 floors of stairs.
• The store room step: if you have a step at work alternatively step up and down for 10-30 steps. Back straight and push from the butt.
• The Hula Hoop: no need to really explain this one!!!

So I am sure you get the picture and soon you will realize, the possibilities are endless. As always when you are exercising, form and control are important, so watch the way you do things and don’t let momentum do it for you. That is cheating.