We know sitting all day is bad for us [1], increasing our risk of type 2 diabetes, heart disease, and certain cancers. But you can counteract the negative effects of sitting eight hours a day by getting in an hour of exercise. And any time you can find during the day to throw in some extra movements is a bonus!
So after dinner, instead of plopping yourself on the couch while bingeing on episodes of This is Us [2], get up and do this quick 10-minute bodyweight workout.
The Workout: Do each of the exercises below for one minute.
Jumping jacks
Squat with a side leg lift [4] (30 seconds per side)
Jumping jacks
Elbow plank with a donkey kick [5] (30 seconds per side)
Jumping jacks
Forward lunges [6] (alternate between sides)
Jumping jacks
Plank with bunny hop [7] (alternate between sides)
Jumping jacks
V-Sits [8]
Feeling super motivated? Repeat this again! Or do this 10-minute couch and pillow workout [9].