No gym? No problem! Fitness hacks for busy people

Written by: Deepa Reviewed by: Dr. Swati Mishra 28 August 2025

[{"selector":"#anim-33a3b241-d474-43e5-bc4f-89b3fb6326c1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1704d4f2-2e5d-4da0-b7c1-8a87e5d42308","keyframes":{"transform":["translate3d(0px, 152.8919%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] No time to go to the gym? Don't fret — your everyday habits can help you stay fit, burn calories, and increase energy levels. Photo Credit: Freepik

[{"selector":"#anim-31fdb984-12fb-480a-b5e2-7f5ac374c132","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1c039892-a2b3-457f-8247-c6f614d35492","keyframes":{"transform":["translate3d(0px, 188.88893%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Here are some fitness hacks that can be done without a formal workout! Photo Credit: Freepik

Take the Stairs

[{"selector":"#anim-f969e6e0-f4f3-4feb-8982-2f1506b0100a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e90edab2-7796-454c-9391-44c528d394a4","keyframes":{"transform":["translate3d(0px, 151.42332%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bbc36430-03fa-4ca9-b3c6-2362505e028f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-46895927-4fe5-47c4-9772-57a232601b61","keyframes":{"transform":["translate3d(0px, 589.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Skip the lift! Climb the stairs to burn calories, strengthen your legs and improve your heart health. Photo Credit: Freepik

Walk More

[{"selector":"#anim-42620234-78e7-44af-a032-d6fdbd45f016","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8d31af38-4a34-485b-be26-16e6b35a335e","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-474e8c0c-720c-45c3-9d7a-101d380ea25d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-77ad4fb5-7521-46a3-b8f5-8b489cc0f5bd","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Some short walks after meals are great for digestion and keeping your metabolism active. Aim for 7k-10k steps every day. Photo Credit: Freepik

Exercise

[{"selector":"#anim-b61c14c1-ad60-4d0f-b9ce-641d2683745c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-813d8387-6adc-4dde-92ac-63ad744b116d","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-992dc2b0-038c-441d-a25f-a95153ed007f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9baafe5d-9977-445c-8abb-579a9f754e0a","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Do quick 2-5 minute bursts of squats, lunges, or push-ups in your break times, and it will only help improve strength and mobility. Photo Credit: Freepik

Desk Stretching

[{"selector":"#anim-6c3c8da8-73b5-4b23-b565-b4756c5cd8bb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8c6db62-01f9-486d-b428-61c7e4a2f1f4","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3997839f-1640-414d-adee-de62d16032cf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19f5af04-9e2b-4fb2-9da4-3a647b0797b4","keyframes":{"transform":["translate3d(0px, 645.06201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Have you been working long hours? Stretching at your desk can help relieve stiffness and improve posture. Photo Credit: Freepik

Housework

[{"selector":"#anim-bb1001c1-33cd-41ce-ac15-77b043f8af64","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc2f9d7a-9d0d-4fd0-9851-dd804c201b97","keyframes":{"transform":["translate3d(0px, 119.54251%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-df4c2dc6-d1e6-4664-8bd3-36c50f8e5ec3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f1f3f3ce-0031-4bba-9459-68c54bdecad7","keyframes":{"transform":["translate3d(0px, 636.72879%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Cleaning, gardening, and cooking are often overlooked, yet these three household activities can keep you active and burn calories. Photo Credit: Freepik

Drink Water

[{"selector":"#anim-e668142b-4630-43cb-828f-7c03a264ca45","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fea98333-9cbb-42e5-822e-1ab199c98c54","keyframes":{"transform":["translate3d(0px, 167.95226%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d545a535-2907-45c4-8261-ea073c7a5ff3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1e14d5c2-c8be-47d7-a5d7-25755a2fa71c","keyframes":{"transform":["translate3d(0px, 636.72879%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Drinking good old water keeps energy levels high and helps you avoid unnecessary snacks between meals. Photo Credit: Freepik

Final Takeaway

[{"selector":"#anim-544fd5ef-7aff-4af8-b774-8b7e1531f302","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b561c16a-d1fd-40fa-bc08-6e996d65b143","keyframes":{"transform":["translate3d(0px, 137.18953%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-884ab511-f042-4d73-9920-9fcbb04c712f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb48f1f1-0567-4196-98a5-551f08500e42","keyframes":{"transform":["translate3d(0px, 728.3954%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Consistency is the most important factor! Small habits you do daily, along with exercise snacks, can keep you fit and active even without using the gym. Photo Credit: Freepik

If you found this helpful,

[{"selector":"#anim-08db5e2a-8c4b-437a-836b-7afc5985ea0b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10d9bbe7-fc8c-4f83-9dcf-772dd3c5d521","keyframes":{"transform":["translate3d(0px, 179.61058%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ac46b1a-1f3b-4448-8534-8fadf4088b0e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f76b1c66-830e-422f-90d2-7513efd438af","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -2448.9724%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tap on that love ❤️ button. Stay tuned for what’s coming next! Video Credit: Tata 1mg Arrow