Get Fit by the Minute

Ready for a truth bomb? You’re likely getting about the same amount of exercise as your grandparents. Yup, research shows that teens are as physically active as 60-year-olds, with fewer than 3 out of 10 kids getting the recommended minimum of 60 minutes of daily exercise. Yikes—big yikes! 

The good news is, being active for an hour a day is easier than you think. You don’t need to sweat for 60 minutes straight: Break your workouts into smaller bursts of activity, like the ones on these pages, throughout the day. Mix and match these fun exercise ideas (or create your own workouts) to find a routine that’s right for you.

Anything that gets your body moving, like the 10 activities below, contributes toward your new goal of an hour of exercise a day. How many can you do this week?

You don’t need weights and machines to get stronger—your own body weight can do the trick. We asked Oliver London,17, a junior in New York City, how he stays in shape for his hockey season while staying safe at home. Use his go-to moves to improve your own strength. 

What to do: Run through the routine, counting how many repetitions you can do for each move. Take a short break, then go through the routine once more, challenging yourself to do one or two more repetitions than the last time.

Lunge 

A. Stand with feet shoulder-width apart, hands on hips. Take a big step forward with right leg and then lower body down until right thigh is parallel to the floor and left knee hovers just above the floor.

B.  Press into right heel to push back up to starting position. Then repeat on the other side, stepping forward with left leg. Repeat for 30 seconds, alternating legs.

Squat

A. Stand with feet shoulder-width apart or a little bit wider. Extend arms out in front of you with palms facing the floor (this will help your balance). Keeping your chest lifted, bend at knees and sink rear back as if you’re sitting on an imaginary chair. 

B. Squat as low as you can, then press through your heels to return to standing. Repeat for 30 seconds.

Side lunge

A. Start with feet shoulder-width apart, hands clasped in front of your chest. Take a large step out to the side with right leg, then bend right knee and lower back and down while keeping left leg straight.

B. Push through your right foot to return to standing and then step foot back to start position. Repeat for 15 seconds, then switch sides (so that left leg steps out the side).

Pushup

A. Start on hands and knees with hands directly under shoulders. Walk legs back so that body is in a straight line from head to toe. Contract your abs (imagine that someone is about to sock you in the stomach) and then inhale as you bend at elbows to lower toward the floor until elbows form a 90-degree angle.

B. Exhale as you push back up to start position (keep contracting your abs!). Repeat for 30 seconds. TIP: If this feels too difficult, lower knees to the ground or position your hands on a table or countertop to perform the move at an incline. 

Research shows that a couple of minutes of highintensity interval training (HIIT)— bursts of exercise where you go all out followed by short breaks—could have similar benefits to 30 minutes of less intense exercise. These moves are perfect for when you have a few minutes of downtime.

What to do: Set a timer and follow along, pushing yourself to the max. You have a break right around the corner!

2:00 Jumping jacks—go!

1:40 Rest.

1:30 Squat jumps. Stand with feet shoulder-width apart, squat low, and then push through your heels to jump back up to the start position.

1:10 Rest.

1:00 High knees. Run in place, lifting your knees up toward your chest as high as you can.

0:40 Rest.

0:30 Jump rope. No rope? Swing your arms and jump as if you had an imaginary rope.

0:10 Rest.

0:00 Done—nice work!

endorphins

pedometer