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Most of the general population claims they don’t have the time to workout. The only reason they don’t have time to workout is because they don’t make time to workout. You have to make time to have time. That is if you want to workout. Motivation is also a huge factor to get up and get moving.

What if I told you there are ways to sneak small workouts throughout your day without even noticing you are working out? Well, that is exactly what I am saying. There are so many ways to incorporate activity into your daily routine that will become habit forming and ultimately improve your health and fitness.

Here is a list I compiled of ways for you to sneak in a sweat.

Motivation won’t be a problem when it becomes part of your daily habit.



  1. Stretch first thing when you wake up and before you go to bed.
  2. Start off your morning with some jumping jacks, push ups or maybe just a walk around the block.
  3. Crank out a couple squats while in the shower or brushing your teeth.
  4. Park farther than you need to. This will force you to walk more and burn more calories.
  5. Take the stairs.
  6. If your destination is under 1 mile, walk or bike instead of driving. This will burn more calories and save you more of gas and car maintenance costs.
  7. Take a break to clean your work area and desk. This will improve cleanliness, reduce stress and burn calories.
  8. Swap out the desk chair for a stability ball. This will burn calories by improving your balance and working your core, all day long.
  9. Try to work while standing up part of the day. This will burn more calories and be easier on your neck and back.
  10. Take a daily walk in the middle of your work day. It will decrease stress, improve mindfulness and boost daily calorie burn.
  11. Reorganize your space.
  12. Hand wash your dishes.
  13. Keep a hand weight or resistance band in a drawer near your work space.
  14. Keep a treadmill, yoga mat, weights and/or resistance bands near your TV. This will motivate you to a couple exercises while watching TV.
  15. Do sit ups, planks and push ups during commercials. All are great full body exercises.
  16. When on the phone, walk around or do squats.
  17. Wake up 20 minutes early or go to bed 20 minutes later and use that time for a small workout. All you need is a couple minutes a day to make a world of a difference.
  18. When grocery shopping, opt out of the cart and use the basket instead. You will be forced to engage your upper body muscles and turn your shopping trip into a weight lifting workout.
  19. Take up a new hobby like gardening or renovation for more activity.
  20. Ditch your car for work days. Instead take your bike on public transportation and only walk or bike throughout your work days. This may take longer but saves more money and forces you to engage in more activity. Trust me, you will feel 100% more alive.

34 Replies to “How To Sneak A Workout Into Your Daily Routine”

  1. Really great tips! I think a lot of people struggle with the word “workout”. it doesn’t have t be a penciled in session. Instead, focusing on increasing your overall activity (like taking the stairs) makes a huge difference 🙂

  2. Taking the stairs is huge. I have a physical job but I always try to take the stairs and park far away to add to my FitBit steps. I am glad the weather is getting warmer so I can garden and be more active outside, too.

  3. All great tips, especially walking.. I walk everywhere as long as it’s not raining. If google maps says somewhere takes 30 mins – it usually takes much less and you discover more, see more things than driving or on public transport 🙂 it’s better for mental health too!

  4. Thank you for sharing these ideas! Definitely helps get the wheels turning in my mind… To echo Shelby’s comment, I think many of the words themselves (“workout” / “fitness” / “exercise”) carry a lot of emotional baggage for many of us. I know things really shifted for me once I reframed exercise as “movement” or “activity”. Asking myself “how do you feel like moving today?” or “what kind of activity sounds fun right now?” suddenly switched exercise from obligation to opportunity for me. A small mindset shift, but a powerful one!

  5. These are some great ideas! I’ve been getting up 30 minutes earlier to start my day with a devotional and a light work out. I also started walking everyday, even in the rain, and it’s making a huge difference with how I feel!

  6. I like all of these. I try to sneak in exercise all day by walking, doing squats, I even keep a set of dumbbells at my work desk.

  7. So this basically means wearing my gym clothes all day is alright cause I am constantly getting in a workout! Sign me up. I love that you included our daily tasks and that we don’t have to change much of our routine.
    Awesome and helpful read!

  8. I love this! I just started working out a couple months ago (at the gym) and am surprisingly still with it! I love the idea of doing squats when brushing teeth, or on the phone! My kids are happy because on weekends (when I can’t get to the gym) I ask them to go for walks with me!

  9. Great tips! Lack of time is always my excuse… but, you’re right – it’s definitely a lack of motivation. I’m going to try to work some of these into my day.

  10. STAIRS!!! Always take the stairs!!! 😉 I work out every day – and I find time to do it because I wake up before the day gets busy and GET TO IT !!

  11. Great list! I need to incorporate more exercise into my routine. I have to admit, I’m not a fan, but I do want to be healthier. I hope washing the dishes burns lots of calories because I do that about 7 times a day. Love the idea of parking further away and doing squats before the shower.

  12. These are such terrific ideas. I am guilty of having an “all or nothing” mentality when it comes to exercise. Usually if I don’t have at least an entire hour to dedicate to working out, I just skip it. I’m definitely going to try to change that!

  13. Hello there! This article could not be written any better!
    Going through this post reminds me of my previous roommate!
    He continually kept preaching about this. I most certainly will send this article to him.

    Pretty sure he will have a very good read. Thanks for sharing!

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