Step It Up! | Little Wins & Easy Workouts To Boost Your Fitness

 Boost Your Fitness

A total fitness overhaul can seem like a very daunting undertaking. All too often, even if we build the motivation to start a dramatic new plan, it isn’t sustainable long-term. For many people, building up small, easily manageable changes creates a more active lifestyle in the long-term. Need inspiration? Here are our top suggestions for giving your fitness levels a boost.

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Take The Stairs


If you can, you should always ditch the escalator or lift in favour of the stairs. This boost in activity benefits your core, glutes and hamstrings. Five minutes a day of taking the stairs can burn an extra 310 calories a week, without you even feeling like you’ve tried.

Use Your Teeth Brushing Time


While you’re doing your 3 minutes of brushing in the morning and night to keep your teeth looking good, get some exercise in. Pick an activity like squats or lunges, and do continuous reps until your time runs out. This is especially good in the morning, as it gets the blood flowing around your body.


Reward Yourself with an Activity, Not Food


All too often people work hard on their fitness goals, just to undo it with a “reward”. Going for a run is great, but you won’t lose weight if you follow it up with fried chicken and chips. Of course, a balanced diet is a key to long term fitness success. But the more you associate activities like going for a swim with a reward rather than a large portion of dessert, the quicker you’ll see results.

Use the adverts for an Abs Workout


If you’ve got an evening on the couch you can still do bursts of exercises to lift your heart rate and work your muscles. Hold a plank position for one advert, do continuous crunches for the second and Russian twists for the third. Any further adverts are for continuous jumping jacks.


Swap Your Drinks


Drinks are a common way we take in calories without even realising. Swap any high-calorie drinks for healthier alternatives. Get your morning caffeine kick from a black coffee instead of a caramel latte, or trade your coca cola for fizzy water. Stick to it for a few weeks, and make a mental note of any differences you feel.

Cooking Timer Workout


When you’re making your lunch or dinner, that dead time while the microwave or oven counts down makes a great little workout space. For five minutes or less, jumping jacks or sprinting on the spot will get your heart racing. For a longer cooking time in the oven, do circuits. 1 minute of squats, 1 minute sprint on the spot, 1 minute jumping jacks and 1 minute burpees, with 1 minute rest. Repeat this until the timer pings!

10,000 Steps


Get a pedometer or a step counter app on your phone. Walking 10,000 steps a day will be easy for people with jobs that involve a lot of standing up, like nurses or shop assistants. But many people will be surprised how little they get about during the day. Making a conscious effort to reach 10,000 steps will be highly beneficial to your overall health.

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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