SqueezeItIn.com exercises work because they are designed to fit into your regular daily routine and work best when performed in three 10-minute bursts of physical activity throughout your day.

The American College of Sports Medicine does a great job of explaining this life-changing principal it in its Physical Activity Guidelines.  Here are our favorite tips from the ACSM for getting enough physical activity:

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

• Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
• The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
• Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

Read the ACSM’s full guidelines at:

ACSM | Physical Activity Guidelines

What are you waiting for?!  Life’s a gym–work it out!

Our earliest fans may have noticed some significant changes to the SqueezeItIn.com site in the last few days.  We’re moving this puppy closer to the pad and preparing for launch!  Any day now, we’ll be asking you to help us spread the word about our fabulous new fitness initiative.  Stay tuned!

Click PLAY above to view a video of this exercise.

Click PLAY above to view a video of this exercise.

Start with legs wider than shoulder width apart, turn toes and knees outward as if in a plie.  Keeping back straight, squat straight down squeezing buttocks and inner thighs as you come back up.   Engage core and hold sink with free hand for balance. Repeat for 2 sets of 12.

Variation: Squat halfway down and perform short pulses for a count of 12.  Follow with a set of full squats.

Click PLAY above to view a video of this exercise.

Hold a bottle of shampoo in your hands.  Raise your arms above your head, arms alongside your head, and lower the bottle behind your head so your elbows point to the ceiling. Slowly extend your arms straight up above your head and slowly bring them back down.  Repeat this exercise for at least 2 sets of 12 reps. Focus your attention on your tricep muscle (back of your upper arm) and create your own resistance.  Keep the movements slow and controlled.  Keep your core engaged throughout this exercise.

Variation: Perform exercise using one arm at a time.

Click PLAY above to view a video of this exercise.

Face sink with legs shoulder width apart.  Slowly bring one leg straight back. (To work more of the gluteal muscles, move leg back and out to the side at a slight angle.)  Focus on the muscles you are working  and keep your core engaged. Hold each repetition for a 3-count of “SQUEEZE-IT-IN.”   Continue for 2 sets of 12 or until your dishes are done, whichever comes first.

Variation: While extending leg behind you, pulse leg up and down for a count of 12.

Click PLAY above to view a video of this exercise.

While putting dishes away rise up onto toes.  Hold for a 3-count of “SQUEEZE-IT-IN.”  Come down slowly onto heels.  Repeat until all dishes are back in cupboards or for at least 2 sets of 12.

Click PLAY above to view a video of this exercise.

While doing this exercise, keep your abs squeezed in tight and continue to breathe. From a standing position extend vacuum out in front. Start on your right side and lunge your leg out in front of you. Make sure your front knee does not go past your toes while lunging. The knee of the back leg should go straight down toward the floor, but not touch the floor. Return to a standing position, switch legs, and repeat. Continue for 2 sets of 12 – or until carpets are clean!

Click PLAY above to view a video of this exercise.

Start with laundry basket in front of washing machine. Legs are shoulder width apart. Watch your posture when you squat. Put all of your weight into your heels, as if you were sitting in a chair. Make sure your knees do not go past your ankles as you squat down to pick up a piece of laundry. As you come up squeeze your glutes tightly as you drop your item into the washing machine. Do not lock your knees when you come up. Continue until you have run out of clothes or have done at least 2 sets of 12.

Variation: The pulse. While down in the squatting position, stop and do short pulses in this position at least 12 times. Stand right back up and continue with another set of 12 full laundry leg squats.

Variation: The pause. Hold the squatting position for 30 seconds before coming back up for another set of 12 full laundry leg squats.

Click PLAY above to view a video of this exercise.

1) While standing, extend your arm in front of you with remote in hand. Making small concentrated circular motions move your arm clockwise for 30 seconds. Then reverse motion for an additional 30 seconds. Switch arms. Continue until commercial break is over or you have worked each arm for at least 1 minute.

2) Sit up straight with back against sofa or chair. Put hand on belly and pull in so your belly button feels as if it is touching the back of your chair. Keep your abs squeezed in tight and hold for 10 seconds and then release. Remember to breathe while doing this exercise. Repeat 10-12 times.