Some days you can’t bring yourself to leave the house and hit the gym. We get it — totally been there! Luckily, you can feel fit and accomplished from the comfort of your own couch. Try these simple exercises to stretch out and sneak in a workout while watching television or lounging. With moves for your arms, legs, and abs you can get a full body workout while catching up on your favorite shows.
Workout your arms with these easy exercises:
Sit on the edge of the couch, legs extended, and feet on the ground with weight on your heels. Position your hands on either side of you with your fingertips pointed forward.
Lift your entire body off the couch, moving your feet forward as needed to keep your legs straight. Use your arms to lower yourself until you nearly touch the floor. Rise back up to a full arm extension. This is one rep. Without returning to your seat, complete 10-20 reps of tricep dips. This is one set.
Complete 3 sets of tricep dips, taking a brief break between each set.
Sit on the edge of the couch, feet planted firmly on the ground. Bend your elbows loosely on either side with your hands held up, fists balled, and knuckles pointing out away from your body.
Punch one arm straight upwards, rotating your fist 180 degrees as you go. Return to your starting position. Repeat with other arm to complete one rep. Starting slowly and speeding up as you go, complete 20-30 reps. This is one set.
Complete 3 sets of overhead punches, taking a brief break between each set.
For more difficulty: Add a light hand weight to both hands.
Couch Push Ups
Kneel on the floor facing the couch, about 2 feet away. Place your hands shoulder width apart on the edge of a cushion and cross your ankles.
Slowly bend your arms and lower your upper body until your chest touches the couch. Hold for 2 seconds then press up to return to starting position. This is one rep. Complete 10-20 reps of push ups for one set.
Complete 3 sets of couch push ups, taking a brief break between each set.
For more difficulty: If you are looking for a more challenging push up, try starting with your feet on the couch, your body fully outstretched, and your arms planted on the floor, shoulder width apart in a push up stance.
Slowly bend your arms and lower your upper body until your chest nears the floor. Hold for 2 seconds then press up to return to starting position. This is one rep.
Give your legs a workout with these simple moves:
Lay flat on your back on the couch, keeping your head level with your body. Place your arms alongside your hips, palms down.
Keeping your legs straight, raise them into a vertical position and then slowly lower them back again to the couch. This is one rep. Complete 10-15 reps for one set.
Complete 3 sets of leg raises, taking a brief break between each set.
Lay flat on your back on the couch, keeping your head level with your body. Place your arms alongside your hips, palms down. Lift your legs 4 to 6 inches off the couch, pressing your lower back into the couch.
Keep your legs straight as you raise one leg several inches higher and then return it to starting position. Alternating between legs, lift one then the other, never touching your feet to the couch. Flutter kick for 30 seconds to complete 1 set.
Complete 3 sets of flutter kicks, taking a brief break between each set.
Calf + Toe Raises
Sit on the edge of the couch, knees bent, and feet flat on the ground.
Calf Raises: Lift your heels up off the floor, keeping only your toes planted. Slowly lower your heels back down to the floor. Repeat for 30-60 seconds to complete one set.
Toe Raises: Lift your toes up off the floor, keeping only your heels planted. Slowly lower your toes back down to the floor. Repeat for 30-60 seconds to complete one set.
Complete 3 sets of calf + toe raises, taking a brief break between each set.
For more difficulty: Stand next to the couch instead of sitting.
These tummy exercises will help you get toned without leaving the couch:
Leg Pull Ins
Sit on the edge of the couch, hands resting on the couch on either side of you. Raise your knees off the ground until they are level with your chest.
Extend your legs straight forward fully and lean back to a 45 degree angle. Return to the starting position to complete one rep. Do 10-15 reps to finish a set.
Complete 3 sets of leg pull ins, taking a brief break between each set.
Air Bike Crunches
Sit on the edge of the couch, hands resting on the couch on either side of you. Raise your knees off the ground until they are level with your chest and lean back to a 45 degree angle.
Pedal your legs in the air as if you were riding a bike. Pedal for 30-60 seconds to complete one set.
Complete 3 sets of air bike crunches, taking a brief break between each set.
Extended Ball Crunches
Lay flat on your back on the couch, keeping your head level with your body. Extend your arms overhead. Lift your arms and legs roughly 2-3 inches off the ground, hovering.
Tuck your knees into your chest and wrap your arms around your shins to form a ball. Slowly return to extended hovering position to complete one rep. Execute 10-20 reps for one set.
Complete 3 sets of extended ball crunches, taking a brief break between each set.
Try a few or power through them all! These workouts are a great way to feel a little less lazy on an inactive day. Need some pre/post workout fuel? Grab a Svelte® organic protein shake! Packed with 11g of protein, 20% of your daily-recommended fiber and just 6g of sugar, Svelte is the perfect *convenient* partner for idle days.
Looking for further guidance? Check out our infographic below!
Turning to the Internet to be active may seem counterintuitive, but there are actually a ton of great ways to optimize your fitness online! Whether your current routine is nonexistent or just needs a boost, online fitness options have proven to be affordable, flexible and a great aid to those constantly on-the-go. Wondering if you might benefit from online fitness? Learn about three ways you can get active over the Internet:
While it is not hard to find a trainer at the gym for one-on-one coaching, many are choosing to workout at home with the guide of a virtual trainer. The main benefits being the flexibility and affordability of trainers online.
Who should consider hiring a virtual trainer?
Someone who already has experience with exercise and proper form. Those without prior experience are more at risk for injury. It can be difficult for a trainer to spot and correct errors in form over the Internet.
Someone with a busy schedule. If you don’t have time to make it to the gym regularly, working with a virtual trainer can be a great way to customize a fitness plan that works for you.
Someone with geographic limitations. You may live in an area with limited fitness options. A virtual trainer can be a great way to start working towards your specific fitness goals and stay on track.
Someone with specific needs. With the aid of the Internet you can find trainers all over the world with a wide variety of qualifications to suit your special needs. Whether you have health issues, are pregnant or looking to focus on a particular practice, there is likely to be a qualified guide online.
Someone on a budget. Convenience aside, working with a virtual trainer vs. in person coaching can be a big money saver! Many coaches charge a premium for one-on-one live sessions, but may offer discounts for virtual training or online programs.
Think a virtual trainer might be right for you? Don’t forget to check out a trainer’s education, qualifications, certifications and reviews before hiring them — don’t just rely on follower count or popularity.
Online Fitness Classes
Rising in popularity, online fitness classes are a great way to get active from the comfort of your own home! Many workouts are limited in equipment and meant to be performed in small spaces (i.e. your apartment or room). Best of all, the classes tend to cost a fraction of the price compared to an in-person sweat session or monthly gym membership!
Typically online fitness sites require a monthly fee that provide access to all of their fitness videos. Costs range from free to $40+ depending on the site and subscription you choose. You can find specialized virtual classes like yoga, dancing, kickboxing, etc. or opt for a site that provides a wide variety of fitness practices to choose from. Many sites have a free trial so you can get a feel for their classes before signing up — definitely take advantage!
Online classes work out great for someone who is pressed for time, self motivated and interested in switching up their fitness routine. Not sure where to start? Here are some options to check out!
Popular Fitness Apps
There seems to be an app for just about everything nowadays. It is no surprise that there is a wide variety of fitness apps available to support your efforts via smartphone or tablet!
Trying to get discounts on fitness classes near you? There’s an app for that. Looking to track your fitness efforts and find new workouts? A ton of app options are at your fingertips. Need to improve your flexibility and ease stress? Invest in a yoga app!
Whether looking to find new workouts, track existing ones or improve your general health, apps can be a great affordable way to assist your efforts. Typically apps cost $10 or less, with many being free.
As you look to live a more active life, don’t forget about your diet! In addition to using the Internet for fitness support, online shopping can be a great way to order specialty health and fitness products. You can find Svelte organic protein shakes for purchase online through a number of retailers. With 11g protein, 20% of your daily-recommended fiber and just 6g of sugar, our plant-based shakes are the perfect addition to your busy day. Subscribe now and save on recurring orders!
Get ready to soak up the sun and defeat boredom with these fun outdoor exercise ideas. We’ve already given you tips for beating the heat during your regular summer workouts and now we’re supplementing those with a bunch of unconventional and extremely fun fitness ideas! Make sure you’re hydrated first, an outdoor adventure awaits!
Jump in the water
What better way to embrace summer fitness than through water sports? Make a splash with these aquatic workouts!
- Stand-up paddleboard. Paddleboarding doesn’t take a ton practice to master, making it a fun activity for beginners. It’s also a killer arm and core workout due to the balance required.
- Snorkeling. You can always swim in a pool, so branch out and try getting in touch with nature by snorkeling in the ocean or a lake. You’ll get an inspiring look into the underwater world while working out!
- Kayaking or rowing. Try renting a kayak or canoe for the day and give your arms a rowing workout! While this is a wonderful fitness option, it’s also a time to connect with nature. Everything can feel so peaceful out on the water.
- Surfing. While much more difficult than paddleboarding, surfing is the ultimate ocean adventure. Just learning to paddle out can give your arms a killer workout too!
Head to the mountain
If heading down to the water isn’t your thing, then lace up the boots and start a trail trek.
- Climbing. Push your fitness goals and try climbing this summer. You’ll extend yourself to the extreme when it comes to courage with this full body workout. Be sure to hire a guide or go with a team as this sport takes skill and knowledge a beginner may not possess.
- Backpacking. While hiking is a great workout, backpacking leaves it in the dust! Load up your pack — you’re basically lifting while hiking with all that weight on your back — and connect with the great outdoors.
- Trail running. Take your hikes to the next level by trail running! Much more engaging than running on a track, trail running is the perfect excuse for a brief reprieve from your busy life. Take a break in the dappled light of the forest and get a good run in.
Hit the park
Sometimes the best outdoor workouts are right under your nose. Or rather, right down the road at your local park!
- HIIT workouts or circuit training. High-intensity interval training is a great way to burn calories, as is circuit training. Doing your workout in the park means you have more space to jump, lunge, or do pull ups.
- Join a rec sports league. With so many options to choose from, summer is definitely the time for sports! If joining a full league isn’t your thing, try finding pickup games in your local park.
- Yoga in the park. While a completely instagrammable moment, yoga in the park is also an amazing workout. Break out of your typical yoga studio routine and find a new flow in the grassy outdoors!
Stay close to home
When it comes to outdoor workouts, the water and the mountain are both great. But sometimes you need look no further than your own backyard.
- Yard work. Fact: Pulling weeds burns calories. Make your garden presentable by pruning, pulling, trimming, and landscaping! Not only will your home look great, your body will get a killer workout.
- Cycling. Feel the wind in your hair (under a helmet, of course) and go for a bike ride in the sun. Whether you ride in the city or on a trail, you’ll improve the fitness of your legs and lungs.
- Rollerblade or skateboard. Strapping on your skates or hopping on a skateboard never goes out of style. Say hello to cardio with some rousing rollerblading or head to the skate park and polish your skills on a board. If you’re a beginner, that’s totally ok! Just roll around town for a bit and get your workout in.
Your outdoor summer to-do list just got longer! Enjoy the sun and build your fitness with us. Like our tips? Discover more fitness inspiration on our Pinterest page!
Summer is a glorious time of year! With barbecues, beach trips, and beautiful weather, it’s definitely a season to celebrate. While its benefits are nearly endless, there is one downside; it can be hard to work out in the extreme summer temperatures. Follow our beat the heat tips and stay on track with your fitness goals all sunny season!
Summer workout life hacks
- Carefully choose the time for your workout. If you’re battling high temps in the middle of the afternoon, that’s not an ideal time to get a killer run in. Instead, try working out earlier in the day, either before or just after the sun comes up. After the sun goes down in the evening is another great option. With the cooler morning temps, you’ll be able to get a better workout in and still have the rest of the day to enjoy the sun!
- Drink up! A great way to ensure a stellar workout is to drink plenty of water. Hydration is important all year round, but with the amount you can sweat during a summer workout, it’s extra essential. Apart from drinking water, precede your workout with a diet of hydrating foods.
- Freeze some ice packs. Be sure to have some ice packs ready during and after your workout. If you feel overheated or need to cool down from a workout quickly, apply ice packs to your neck, wrists, elbows, ankles, and behind your knees. It’ll help lower your body temperature quickly, providing instant relief.
- Avoid exposure to direct sunlight. If you can’t work out in the morning or evening, try to find a shaded workout area. The air temperature in the shade versus direct sunlight can vary drastically, so try going for a run in a wooded park instead of on the blistering hot track. Remember, if you feel any signs of dehydration, heat exhaustion, or heat stroke, get out of the sun immediately.
- Try a swimming workout. Not only is swimming a killer way to build strength and tone your muscles, it’s an inherently cooler exercise. On a hot summer day, try taking a trip to your local pool and cool off with a few laps.
- Plan your workout outfit. What you wear can make or break your summer workout. Be sure to wear clothes made of light, breathable fabrics that are light-colored to reflect sunlight.
With these tips, you’ll be able to work out all summer long, without feeling the heat too harshly! If you want more tips and fitness inspiration, check out our Pinterest page!
Summer workouts are hard enough without adding dehydration to the mix. But it takes more to stay hydrated than just drinking your eight glasses of water a day. When you’re planning a big workout or an active day of fun in the sun, water isn’t always enough.
Staying hydrated can give your workout a boost. Remember, if you’re thirsty, you’re already dehydrated. Set a goal for your daily water intake, and stick to a routine so you don’t forget. Try drinking two glasses before each meal, and carry a water bottle everywhere. If you have water with you, you’ll remember to stay hydrated.
But for the times when it’s not conveniently at hand, keep these tips in mind to stay hydrated and make the most of your summer activities.
1. Drink fluids other than water.
Water isn’t the only way to stay hydrated, especially when working out. Research shows that milk is actually a better hydrator than water alone. Milk replaces the sodium you lose while sweating and helps your body retain fluid in the hot summer weather — plus it has the added benefit of protein.
Also try adding fresh fruit juices and coconut water to give yourself a boost of electrolytes. Even if you’re just lying out in the sun, you lose fluids quickly, so give yourself a break from plain water and add some diversity to your summer drinks.
2. Eat hydrating foods.
The food we eat also helps us stay hydrated. Fruits like watermelon and strawberries and vegetables like zucchini and celery are great for adding more water to your body. Not only will you get hydrated through food, you’ll also get the vitamins and nutrients you need when out enjoying the sun. Add more water-filled foods to your diet during the summer, and start feeling the hydrating effects.
3. Pay attention to your body.
Your body knows what it needs, and if you’re paying attention to the signals it gives, you can get a step ahead of dehydration. If you’re experiencing headaches, dry lips, or dark yellow urine, you’re seeing the telltale signs that you need to hydrate. While no one likes to talk about bodily fluids, it’s important to stay in tune with your body and be aware of the warning signs. Being dehydrated can lead to dizziness and heat stroke if you’re not careful. Protect your body, and listen to what it tells you!
4. Weigh yourself before and after a workout.
By weighing yourself you can determine how much fluid you’ve lost through the course of a workout. Sweating is great for your body, but in the summer you’re inclined to lose much more significant amounts of fluid. If you’re not sure how much water you need to drink, start weighing yourself to get an idea. You should drink a pint of water for every pound of sweat you lose in order to truly replenish.
5. Prepare for your workout.
One of the best things you can do for your body is to hydrate before your workout, not just during. Hydration is something that takes time and when you spend time in the sun while dehydrated, you put yourself at risk for heatstroke. Prepare to sweat and lose fluids by drinking up in advance.
Now that you have the keys to hydration success, you can enjoy your summer to the fullest! Like these tips? Discover more fitness inspiration on our Pinterest page!
Your body is a temple, and you should treat it as such. Leading up to a big workout, there are a whole host of ways to prep your body in a healthy way, but we’ve got some favorites. Before heading out on your long run, or jumping into a killer muscle-building workout, check out these tips and tricks!
The day before
Success is all about preparation. The day before your big workout, practice the following techniques. You’ll be glad you did. …
- Hydrate with lots of water. If your body isn’t hydrated, you won’t be setting any personal records. Hydration is next to godliness!
- Sleep and rest. Getting plenty of rest before an intensive day is vital. Allowing your body to rest (and your mind to relax) will help you push harder during the upcoming workout.
- Eat your protein, fruit, and complex carbohydrates. Try adding a Svelte shake to your pre-workout schedule. The extra protein boost will work wonders.
- Avoid meals that are high in fat, like fried foods and sugar. Fats and sugars are your enemy before the big day.
- Avoid drinking alcohol in excess. Don’t plan any big parties the day before your workout. Alcohol will dehydrate you, ruining your preparation in one fell swoop.
The day of your workout (beforehand)
On the day of a big workout or race, it’s always tempting to jump right in and get started. But beware! There’s still plenty of work to do before you can start sweating.
- Wake up early and hydrate with water. Keep pushing those fluids up until workout time.
- Be sure to eat fruit and complex carbohydrates. Give yourself a strong breakfast with fuel that will stick with you.
- Always start your workout with a warm-up session, and start your warm-up session with some dynamic stretching. Dynamic stretching will help prevent injuries like pulled muscles.
Now’s your moment of truth; get out there and knock it out of the park!
The day of your workout (afterwards)
When you’ve finished your workout, it’s time cool down and let your body rest. That doesn’t mean go take a nap, though.
- After your workout, practice some static stretching, holding each stretch for 30-60 seconds. These static stretches will help elongate and tone your muscles. That’s what we’re all looking for!
- Studies have found that hydrating after a workout with chocolate milk is ideal. The balance of fat, protein, and sugar is perfect for giving you an extra boost. Be sure to keep drinking water and try adding sports drinks to the mix to continue the hydration process.
- Replenish your carbohydrate and protein stores after your workout. Treat yourself to a Svelte shake for a delicious take on plant-based protein. Refueling will help your body build up strength.
The day after
The day after a workout can be just as important as the day leading up to it. Help your body recover more quickly with these tips.
- Once again, keep hydrating! (Don’t worry, this is the last time we’ll say it.)
- Continue your static stretching. Elongate those muscles, and help relieve stiffness.
- Continue some aerobic exercise, even if it’s just going for a light walk. Have some lingering soreness from your workout? Try a few yoga poses.
- Some soreness is to be expected in the 24-48 hours following your workout; if it lasts beyond that or is sharp in nature, be sure to consult a medical professional.
With these workout tips in your pocket, you can make the most out of every run, weight lifting session, or WOD. Like these tips? Discover more fitness inspiration on our Pinterest page!