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How to Take the “Work” Out of Working Out

April 18th, 2012 by Nick Notas 4 Comments

Ben Stiller Dodgeball Movie

Years back I hit 60 pounds overweight and I’d had enough. The problem was that I hated exercise. Back then, I dreaded going all the way to the gym or having to do a 30-minute run to see results. Luckily, I had an ace up my sleeve — ADD.

One day the solution hit me. As a young kid, I stayed in shape because I couldn’t sit still for a damn second. I’d run, jump, and do spontaneous physical activity. I realized that if I could take that same concept and apply it to my adult life, I could become fit while having a ton of fun.

Now, I’ve kept my weight off for years by following that same concept. I do some more intense strength workouts as well but mostly, I just do random stuff all day long.

You have to accept that exercise is not something you try, it has to become a part of your lifestyle. The easiest and most effective way to do that is by incorporating it periodically throughout the day. It makes it more manageable and is awesome once you get started.

Below are some real-world examples of how I make daily fitness invigorating rather than draining:

Break it into chunks

  • Get an iron gym pull-up bar and every time you enter the kitchen (or whatever room you put it in), do a set. Seriously, I love it and this has been a staple in developing my core, back, and body language.
  • Make a rule before eating an indulgent snack to do a set of jumping jacks.
  • Run a few laps around your car / driveway before you enter your place.
  • Pick up random heavy stuff around the house and put it back down. You can hold them above you for an overhead press or deadlift them from the ground.
  • Every 30 minutes at home stand up and randomly do a set of bodyweight exercises such as:

Be a kid again

  • While walking somewhere sprint randomly.
  • Challenge a friend (or your best time) to a wall sit competition.
  • Run up the stairs instead of walk or take two steps at once.
  • Jump rope — get fit like Rocky Balboa for $10.
  • Go for a round of monkey bars at a playground.
  • Skip (Skip it anyone? Where are my ’90s kids?).

Challenge yourself regularly

  • Park further away from your destination.
  • Take the stairs instead of the elevator.
  • Walk to the store instead of drive — there’s a Trader Joe’s a 1/3 mile away from me that I jog to when I need to pick up a few things.
  • Get a heavy bag in your basement, garage, or spare room. It’s one of the best stress relievers and an insane upper body workout. Don’t forget to wear gloves.
  • Try to do a Tabata workout. It works with any aerobic exercise from sprinting to jumping jacks.

Make it fun

  • Bike with friends.
  • Toss a medicine ball around with someone or even by yourself.
  • Clean the dishes while listening to some tunes. It works up a sweat and you can do calf raises during it. Especially if a lady’s coming over to your place, you get the benefit of exercise and a tidy kitchen.
  • Have sex – granted you need someone to do that with, but that’s why you’re on my site in the first place!
  • Dance. Put on some music and get jiggy with it.
  • Shadow box in front of a mirror — It’s a great workout and you can train your boxing skills.

Multi-task

  • Sprint playfully with your dog instead of always walking.
  • Set a timer for 5 or 10 minutes and try to clean up as much as possible around your place.
  • Work your Kegel muscles while sitting at work — They improve your sexual performance.
  • Flex (and hold) your abs or pecs while typing a paper or walking to get a drink.
  • Do some pushups or crunches while watching TV or during commercials.
  • Do Farmer’s walks with the groceries. Take an extra bag or two on each hand and walk around the room a bit before putting them down.
  • Bodyweight squat while brushing your teeth.
  • Use your stairs as a stair master.

I want to hear some of the ways you try to exercise on the go. Share them in the comments 🙂

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  1. Kevin on April 19, 2012

    Great list…got a bunch of new ideas now! ZOMBIES, RUN! for the iPhone made running outside actually fun for me.

    https://www.zombiesrungame.com/

    • Nick Notas on April 19, 2012

      Thanks man!

      Wow, I completely forgot about that app. I saw it when it first came out and seemed like a cool concept. It looks crazy now — I think it’s time to give it a test run 😉

  2. maxie on February 18, 2013

    i totally agree about skip it! that thing is a serious work out, but its so much fun!

    i did for like 3 hours once when i was little and was so tired afterwards that i literally fainted from exhaustion.

    hula hoops are great for working your abs and hips. i was the hula hoop king at my middle school. i set a record that has yet to be broken.

    • Nick Notas on February 19, 2013

      Lol, that’s an intense skip it session. I can only imagine how tired I’d be after 3 hours.