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When life gets hectic, it can be tough to squeeze in a workout — Jenna Wolfe, former Today show correspondent and fitness expert knows that all too well. But it wasn’t until she became a mom (of two!) that Wolfe realized how hard it would be to get back into shape. “I literally came out of the womb doing push-ups against my moms thighs and I had an inclination to be athletic as a kid,” Wolfe says. “Then, this thing called childbirth happened.”
After the birth of her second child, “All I saw was this uphill, endless journey to get my body back,” Wolfe says. “In my head I thought I would ‘bounce back’ and do one workout and have my body back [but] in my heart, I knew I would have to be patient and it was a process.”
Wolfe’s new book, Thinner in 30: Small Changes That Add Up to Big Weight Loss in Just 30 Days, aims to help make that process simpler. “Believe it or not starting is the easy part,” Wolfe says. “ On day one of Wolfe’s plan, you’ll challenge yourself to take 20 sips of water before you get out of bed each morning. Then, you’ll add one new healthy habit every day, building on what you’ve learned in previous days. With these new habits, it’ll become easier to build up to longer workouts — and thirty days later, you’ll be feeling better than ever, Wolfe says.
But what about those days when you just can’t find time to sweat? “The best workout you can do is whatever workout will get you to work out,” Wolfe says. And if that means doing squats in your kitchen while your coffee brews, so be it. “Don’t do a thousand things, do the few things that are good for you,” Wolfe notes.
Wolfe joined us on Daily Burn 365 to share five ways she likes to get in a mini-burn on-the-go.
5 Ways to Burn More Calories at Home
1. Wall-sits while brushing your teeth.
The challenge: Do a two-minute wall sit while brushing your teeth. Place your back flat against the wall, then lower your butt like you’re sitting in a chair, knees at a 90-degree angle, core engaged. Hold the wall sit while you brush your teeth for two minutes. Want to make it harder? Lift your feet one at a time, or alternate tapping toes on the ground.
2. Counter push-ups while making coffee.
The challenge: Four minutes of counter push-ups (or as many as you can manage!). Place your hands on the counter a little wider than your shoulders, then go down into a push-up, bringing your chest as close to the counter as you can. Then, gently push off the counter, allowing your hands to float away from the surface, before coming back down into another push-up. Repeat for four to five minutes. “Eventually, when that’s pretty doable, you can get down on the ground and do some push-ups,” Wolfe says.
3. Single leg squats while waiting in line.
The challenge: Work your balance while standing in line. Balance on one leg for 30 seconds, then the opposite leg for 30 seconds. Build up to a minute on each leg. For an extra burn, pulse up and down on your standing leg. “Even though it’s a subtle move you’re working your whole midsection,” Wolfe says.
4. Bicep presses at your desk.
The challenge: Strengthen your arms while sitting. Take your hands and press your palms against the underside of your desk, pointing away from your body. Push up as hard as you can for 30 seconds. Rest for five seconds. Repeat two more times. Do this three times over the course of the day. “Even though it’s such a simple move you will feel the burn all throughout your arms,” Wolfe says.
5. Hip thrusts before bedtime.
The challenge: Work your glutes while watching TV. Lie on the floor, planting your feet hip-distance apart. Squeeze your glutes to lift your hips off the ground. Repeat 50 times. Lift your left leg straight up into the air, then repeat 50 more times; lift your right leg up, repeat 50 more times. (Too tough? Start with sets of 10 or 20 and work your way up.) “You should be able to burn calories on those days when you do not have time to work out, and frankly, when you don’t want to,” Wolfe says.
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