Don’t have time for the gym to burn those extra calories?

You don’t need it. Multitasking fitness is an excellent alternative for busy bodies, smartly burning calories throughout daily routines.

Say you’re stuck in a long line at the mall or grocery store. Don’t just stand there – do toe raises to work those foot and calf muscles. They’re simple, too; just lift both heels off the ground and roll up on your tiptoes. Hold the position for five seconds, then roll back down. Alternate between slow and fast rolls so you’re exercising all muscle fibers.

Isometrics is another method, and people won’t even know you’re doing it. Go through all your muscle groups, contacting one area at a time. Start with the calves, and work up to your thighs, then your glutes. From there, work on your abs, pecs, biceps, and triceps. To contract, tighten and hold each muscle group for 30 seconds before moving on to the next area. These contractions can practically be done anywhere – standing on the bus or train, or even on the elevator up to the office.

Related: This is the time of day you burn the most calories

Even if you’ve been too busy all day, you can squeeze in a workout before bed, like doing squats while you brush your teeth.

Finally, when it’s time to laze on the couch and watch Netflix, you can sit on a stability ball instead and work your core muscles, as well as improve your posture. Keep small hand weights nearby for a few upper body sets during commercials breaks.

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