I don’t know about you, but each day is so busy that it is often a challenge to fit everything in.

For me, moving my body and looking after the gift that I have been given is a priority, but I also want to maximise the time I have to get the most out of my exercise efforts.

Furthermore, like most other human beings on the planet, we are just a little bit lazy and therefore find it difficult to motivate ourselves to take the path of ‘seemingly’ more resistance!


“Research shows that people who are physically active during the day can burn an extra 300 calories per day” – Pete McCall, MS, an exercise physiologist with the American Council on Exercise.

So with that in mind I have listed my top ten ways to keep fit that don’t require much effort:


My favourite way to keep fit that doesn’t require much effort! Yep annoy everyone around you by NOT sitting still. If you have ever observed a naturally slim person they are ALWAYS moving.

This impacts our NEAT (non-exercise activity thermogenesis) which in turn maximizes the body’s fat burning metabolism and can burn up to 25% more energy than sitting still!

2.Put some dance music on while you are getting ready for work.

Jive around the house every morning, twisting, stretching and getting the blood flow going. You will feel energised for the rest of the day, giving your cardiovascular system a real boost!

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3.Wear a pedometer and measure your steps.

For general health it is recommended to aim for a minimum of 10,000 steps a day. For super fitness and health we recommend aiming for above 12500! When on the phone, pace up and down. Walk around while on the phone.

Take a walk at lunch time. Park a block away from where you are heading. Get off the bus a stop or two early. Take the car only when you absolutely have to.

Walking is the most underrated form of exercise. Find every opportunity to walk. One of the easiest ways to keep fit!

4.Pick a bodyweight exercise and perform it for 1 minute every hour of your waking day!

Set your phone to remind you. Pick anything from squats, lunges, sprints up stairs, press-ups, chair dips, burpees, planks, yoga sun salutations. Pick any exercise and before you know it you have added an extra 10 minutes a day of exercise.


Yes! Another underrated form of exercise. Not only will you get fitter but so will your partner. Be creative and inventive in the bedroom. Take the lead if necessary.

Not only will the extra activity keep you fit, you will experience increased feel good chemistry and bonding with your partner!

6.Every time you find yourself standing in a queue or waiting for the kettle to boil for example, try standing on one leg to challenge your balance.

Perform butt clenches or calf raises. I like to do tricep dips on my kitchen counter while I am waiting for my eggs to boil!

Basically anytime you find yourself with time on your hands…. think how can I maximise this time efficiently to keep myself fit.

7.Climb stairs at EVERY opportunity.

NEVER take the escalator or elevator. Choose to mindfully use your butt muscles to drive you up each stair, take two steps at a time or sprint up them. If no one is looking walk up sideways slowly. Be inventive on how you climb the stairs each time.

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8.Commercial Circuits!

Whilst you are watching your favourite TV or movie, use the advert breaks to get up and perform an exercise. Jumping jacks, jabs and punches, crunches, planks, burpees, down dog. Do your ironing or foam rolling during the programs. Using every available opportunity will soon add up.

9.Walk the dog!

Do it more than you usually do or if you don’t have time, add in some exercise moves while he/she stops to explore etc. Pick from the ones mentioned above.

Use steps or a park bench to improvise. If you don’t have a dog, join a friend who has!

10.If you can, invest in a stand up desk!

Or at least use an exercise ball as a desk chair. One of the worst things for human health is to sit all day long!

Big love, small tummies

Jill Gardner – The Fat Controller

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans