While we’d all like to have time for a full workout every day, life has an annoying habit of getting in the way. On those busier days, it helps to have a few simple exercises you can fall back on to get your body moving and boost your energy.
And it really can take just a few minutes. Research suggests that every little bit of movement counts. One recent study, published in the British Journal of Sports Medicine, found that ‘exercise snacks’ – very short bouts of exercise lasting five minutes or less – performed a few times throughout the day improved fitness and cardiometabolic health in people who weren’t physically active.
Experts we speak to here at Women’s Health often highlight the power of habit stacking – adding movement to activities you already do regularly, such as brushing your teeth or boiling the kettle – as a simple way to build long-term habits and improve your overall health.
TV and radio presenter Gabby Logan is also a fan.
The former Women’s Health cover star recently shared the five-move routine she turns to when there’s not enough time for a full workout, revealing that she’s started habit stacking it alongside another daily routine – taking her supplements.
Gabby’s easy 5-move routine
Gabby’s form tip: ‘Lower your hips until both knees form 90º angles, keeping your front heel planted and your back heel raised.’
2. Side-step squat
Gabby’s form tip: ‘Small, soft squats side to side, no heavy depth.’
3. Arm circles
Forward and back.
4. Standing twist
‘Gentle core mobility, torso rotations with hands at chest level.’
5. Overhead stretch
‘Overhead reach, side stretch, chest opener, deep breaths.’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.