We know you're tired, bored and don't have time — but we also know those are just the excuses that keep you from hitting the gym.
So while New Year's resolutions are long gone, those striving for better health in their lives could start by making a schedule and putting those excuses away — for good.
In this week's How To, fitness expert John Basedow shows us how to beat the top exercise excuses that are make us lazy and unmotivated to work out. Starting with the four most common excuses, Basedow explains how each excuse is often contradictory. For example, you may complain about how tired you are after a long day of work, but Basedow says exercising can give you more energy for the rest of the night.
"It’s a ridiculous excuse. Exercise gives you energy and energy gives you more time and motivation to accomplish things in your life," he says.
And if you're still trying to come up with reasons to escape the treadmill, just think about the benefits. Exercising helps fight diseases and can boost our sex lives, according to the Mayo Clinic. Exercising also helps us control weight, lose it and keep our bodies toned.
Depending on your age and fitness goals, you may not even need to hit the gym for an hour every day. According to the Centres for Disease Control and Prevention, an average-sized adult between the ages of 18 and 64 should get at least 2 hours and 30 minutes of moderate to intense activity every week and build on muscle strength at least two days a week. Ten minutes of exercise a day should also be enough to maintain weight, adds the CDC.
The video above also pinpoints the best times to work out and why exercising in the morning, for example, benefits people who are sitting for long periods of time throughout the day.
Don't want to go it alone? Grab a pal and try these 10 exercises to get started:
Partner Squat And Row With Resistance Bands
<strong>HOW TO:</strong> Stand about 10 to 15 feet apart and face each other. Take two resistance bands and loop them together in the middle, so each person has their own set of handles, says Cheryl Pattyn, personal trainer and owner of <a href="http://positiveimagepersonaltraining.com/about-us/">Positive Image Personal Training</a>, based in London, Ont. Squat down and up together with your arms out in front (as seen in the photo) and do a back row at the top. If you need more tension, step farther apart. For the back row action, you can do either a wide row with the palms facing the floor and elbows up, or a narrow row with the palms facing in, keeping the elbows tight. <strong>REPS:</strong> 15
Front Lunge With Ball Chest Pass
<strong>HOW TO:</strong> Stand about 10 to 15 feet apart and face each other. Partner one should start with the medicine ball (or stability ball) in their hands and lunge forward. As you pass the ball, take a step back into a standing position. <strong>REPS:</strong> 20
<strong>HOW TO:</strong> Facing each other with your arms over your heads, jump up in the air and land in a push-up position. As partner one does 10 burpees, partner two should rest. See if you can get to 100 burpees! <strong>REPS:</strong> Set of 10 and switch
Medicine Ball Slams
<strong>HOW TO:</strong> Standing about 10 to 12 feet apart, partner one should carry a medicine ball (with a weight of five to 10 lbs) overhead. Next, partner one should slam the ball against the floor for partner two to catch it. Here, you work your core, legs and arms. <strong>REPS:</strong> Slam the ball 12 to 15 times
Rear Lunge And Twist With Resistance Bands
<strong>HOW TO:</strong> Again, have each partner hold on to one end of a resistance band and stand side-by-side, about 10 feet apart (or however much the length of your band allows). Go into a rear lunge together, hold the position, twist away from each other, and come back to your starting position. <strong>REPS:</strong> 15 and switch legs
Plank Hip Bridges
<strong>HOW TO:</strong> Partner one should hold a plank position on their elbows from either the knees or toes, depending on comfort level. Next, partner two should place the calf of one leg onto the back of partner one, with the other leg up in the air (into a hip bridge position). This creates resistance for the person doing the plank, and a challenge for the person doing the bridge. Partner two should attempt 10 to 15 one-legged hip bridges on one leg, then switch. <strong>REPS:</strong> 15
Single Leg Deadlift With Medicine Ball Pass
<strong>HOW TO:</strong> Facing each other and standing about 10 to 15 feet apart, partner one starts with the medicine ball in their hands. Both partners do a one-legged deadlift, holding the bottom position as partner one rolls the ball to partner two. Switch legs. <strong>REPS:</strong> 15
<strong>HOW TO:</strong> What's an exercise session without push-ups? Facing your partner at about arm's-length apart or side-by-side, go into push-ups either on your knees or toes. To add a challenge, try clapping every time you come up. <strong>REPS:</strong> 10 to 15
Partner Leg Press
<strong>HOW TO:</strong> Partner one lies on their back on the floor with legs up in the air (as seen in this picture). Next, partner two should place their hands on the feet of partner one and lean against them at a 45 degree angle. Partner one presses against partner two, both adding resistance. Remember, partner one should have bent knees as they press their legs up. <strong>REPS:</strong> 15 to 20
Plank Jump Over
<strong>HOW TO:</strong> Partner one should get into a plank position from the elbows on either the knees or toes. Next, partner two should jump over partner one for about 30 seconds before switching places. For a great challenge, do a burpee before jumping over your partner. <strong>REPS:</strong> 15