It’s safe to say that most people’s schedules were thrown for a loop last year, especially in the world of fitness. I know mine was! Whether you’re an avid gymgoer, a fitness newbie or a personal trainer like me, not having that sacred space and time set aside for yourself can definitely affect your ability to stay motivated and on track. But it doesn’t have to!

 

You can easily do a quick workout in the comfort of your own home, saving you time and creating peace of mind that you’ve kept yourself accountable for that day. You can even make yourself a fun workout calendar to track your progress. If you take away one thing from reading this it should be: get your body moving and grooving for at least a few minutes every day.

 

Here are 5 moves to keep you moving this week:

 

1. Squats

Start standing with your feet a little wider than hip width apart, and toes facing front. Brace your core and drive hips back-bending at the knees and ankles like you are sitting into a chair. Press the knees open and lower yourself down into the squat position while keeping your heels and toes on the ground and your chest up and shoulders back. Go as deep as you can comfortably then continue to push your knees out while rising your hips back up to the starting position.

 

Perform 8–12 reps for 3 rounds and rest for 15–30 seconds between each set.

 

To make this exercise more challenging, grab a heavy book, laundry detergent or household item and hold at chest level to make it a weighted squat

 

2. Mountain climbers

Start in a plank position with both hands stacked under the shoulders. To get into a plank position, start in a tabletop position, hands in line with shoulders and hips in line with knees. Then extend your feet out together on your toes and extend your arms straight, placing your hands underneath you. From there, brace your core and bring one knee up to your chest in a bent position then quickly bring it back and switch knees. Keep your arms fully extended — pretend you’re climbing a tree!

 

Perform 40–60 alternating reps, or time yourself for 30–60 seconds and complete 3 rounds.

 

3. Push ups

Start on all fours, in a tabletop position. If you’re more advanced, lift yourself into a plank or, if you’re a beginner, stay on your knees. Place your hands on the ground stacked under shoulders. With your elbows pressing towards the back and your core braced, lower your chest down as far as you can while maintaining a straight lumbar spine. Then immediately push yourself back up.

 

Perform 8–12 reps for 3 rounds and rest for 15–30 seconds between each set.

 

4. Glute bridge

Lie face up on the floor, with your knees bent and your feet flat on the ground. Keep your arms by your side or behind your head. Press your spine toward the ground and brace your core while lifting your hips off the ground until your knees, hips and shoulders are in a straight line. Squeeze your glutes as tight as you can while pushing your knees out. Hold this bridge position for a second and then slowly come down.

 

Perform 8–12 reps for 3 rounds and rest for 15–30 seconds between each set.

 

To make this exercise more challenging, grab a heavy book, laundry detergent or household item and hold it on your pelvis or core to make it a weighted glute bridge

 

5. Alternating lunges

Start by standing tall and step forward with one leg until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and only go down as far as you are comfortable. Lift the front lunging leg to the return position and repeat on the other leg. This completes one rep. Perform 8–12 reps for 3 rounds and rest for 15–30 seconds between each set. To make this exercise more challenging, grab a heavy book, laundry detergent or household item and hold it overhead with both hands to make it an overhead weighted lunge.

 

Whether you’re a beginner who’s made a goal to start exercising or you’ve decided to finally commit to making it a priority, everyone can set up themselves for success by starting small. Begin with ten minutes of exercise, just 2–3 days a week. There’s nowhere to go but forward from there. And remember, you’ve got this!

 

Visit one of these Staples stores to shop our selection of at home workout equipment including mats and weights.