Category Archives: Workouts on the move

Exercises you can do when driving a car, when out shopping, workout on a bus or train. In short a ton of exercises for when you are out and about.

vacuum lunges exercise

Vacuum lunges – quads, glutes and core workout while cleaning

Vacuuming burns about 250 calories per hour but you can make this task even more effective by changing the way you move around when you vacuum.

Lunges are a great exercise for your glutes (butt), quads (thighs) and core (abs). Plus they fit really well together with vacuuming.

vacuum lunges exercise-

Nel is doing lunges to exercise his butt and legs while vacuuming. How metro of him!

A lunge is a position where one leg is positioned forward, with the knee bent and the foot placed flat on the ground, while the other leg is positioned behind.

It’s quite easy to do lunges but a couple of things to pay attention to are:

  • Keep your abs engaged during the entire exercise.
  • Keep your back straight.
  • Form a straight line from your bent knee to your shoulders.

To return to a standing position push yourself back up again using your front leg.

  • It is ok to allow for your front knee to go past your front toes.
  • Try not to touch the ground with your back knee.

Take long deep steps as you vacuum and slowly move forward and feel the burn in your thighs and butt.

I also have to add that I deliberately chose Nel (a man) for this illustration. In our house I also do most of the vacuuming.
Joakim

Here’s a video about how to do proper lunges.

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8 ways to climb stairs

8 ways to climb stairs – The ultimate collection of stair climbing exercises

In celebration of the new Nano Workouts tagline – Always the stairs, I assembled a collection of some more spicy ways to climb stairs. There are plenty of ways to climb stairs and if I left any out then please share them in the comments section at the end of the post.

8 ways to climb stairs

The ultimate guide to climbing stairs

Sprint
Maybe the most cardio intense way you can climb a stair is to run it. Try to keep your legs high and maintain a high pace. An alternative way of you have long legs is to take several steps at a time.

Jump
This is a rather time consuming way to climb stairs but quite a pulse raiser. Keep your feet parallel feet and jump one or several steps at a time. There are several ways to jump up stairs but one thing they have in common is that you need to be careful so you don’t fall and get hurt.

Calf raises
A you are walking up the stairs, place your feet on the edge of each step and push yourself up with your calves.

Crouched walk
Try to maintain a continuous low center of gravity and crouch down as you are climbing the stairs. This on work well both when for up and down.

Long steps
Try to take as long steps as you possibly can. It’s quite straining on your thighs when you have to lift yourself up from a low position.

Traverse
Move up and down stairs sideways by crossing one leg in front of the other and altering which leg is in front. This method also targets the muscles on the outside of your legs.

Monkey crawl
We’ve all been kids once and then we loved running up and down stairs on all four. Now that we are a bit older it just seem stupid, but if you are in the privacy of your home and have a stair available then why not give it a go. The really advanced version is to also climb down the stairs on all four, but be careful you don’t get hurt.

Walk to toes
This is one of my favourites because it comes very natural and is also discreet, so you can do it in public. Tense your calves and make sure you are only moving up and down stairs without letting your heel touch the ground.

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Walking meetings – walk 30miles a week while still at the office.

obama exercise

Obama and Hamid Karzai on a walking chat outside the white house on Jan.11 2013

Walking meetings – walk 30miles a week while still at the office.

People spend an average of 9.3 hours every day on their butt. It’s actually possible to trace 6% of all heart disease and 7% of all type 2 diabetes to inactivity. Now if you work in an office and attend lots of meetings, Nilofer Merchant have a simple solution for you.

In this thee minute TED talk Nilofer Merchant explains about the benefits of doing walking meetings.

The idea is simple; If you have a one-on-one meeting your should make it into a walking meeting. Drop that boring conference room and get out there and move your ass.

For Nilofer this was a real lifechanger and she now does walking meetings for about 20-30 miles a week.
Check out the video below


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