It's not always easy to get out and do a full workout, especially when you know it'll leave you drenched. Don't fret! There are a number of quick and easy exercises you can do — even at your desk in the comfort of air conditioning — and all you'll need for most of them are your own muscles or an exercise band.
Mike Beatrice, owner of the Oakland Fitness Company in Oakland, California, offered his training expertise on these eight exercises that will give you the most strength for the least stickiness.
"Any exercise can be sweatless if you don't do too many reps, but these can be more effective than a lot of exercises that do make you sweat," Beatrice says. Oakland Fitness Company patron Mika Franceschi demonstrates the exercises below.
1. The Knee Twist
If you spend the majority of your day working in an office, Beatrice suggests a quick session of squats with a resistance band to help improve posture and relieve tension in your back. To do this, stand with your legs a little more than hip-width apart so there's tension in the band, then rotate your right knee 10 to 15 times. Repeat on the left side.
2. The Plank
A plank can help strengthen your core muscles and can also become the basis of strength training for other exercises. To do a plank, place your feet shoulder-width apart and put your body weight on your toes and elbows. With your legs straight and torso elevated, keep your abdominal muscles sucked in and make sure your back is as straight as possible. Hold this position for 30 to 60 seconds, then repeat a second time if you're able.
3. The Bridge
This move can engage your glutes and loosen your quads. Lie on your back with your feet planted shoulder width apart on the floor, knees bent and arms straight at your sides. Then push your abdomen upward, using your thighs and keeping your shoulders and head pressed to the floor. Repeat 5 to 10 times.
4. The Superman
"When you're sitting all day, you're slumped over and can get a sore neck. The Superman will fix that," says Beatrice.
Start by lying face down on a mat with your arms extended in front of you, and your legs extended behind — just like Superman. Then lift your head, hands and feet off the ground while keeping your abdomen on the floor. Repeat 10 to 15 times.
5. The Knee Tuck
Lie on your back with your knees bent and feet touching the floor. Keeping your hands at your sides, slowly roll your bent knees upward and try to touch your nose while keeping the back of your head pressed on the mat, engaging your core. Then slowly lower your legs while keeping them in the same position and tap your heels to the floor. Try not to grab the mat for support. Repeat 10 times.
6. The Pushup Pike
Get in plank position with your arms bent at 90 degrees and legs extended behind you. Slowly straighten your elbows, then move your body backward onto your toes—from the side, you're making a triangle shape. This move will benefit your quads and triceps. Repeat 12 times.
7. The Band Pull
Take your resistance band and hold it out in front of you, arms extended. Slowly pull the ends of the band apart, then slowly return to the original position, keeping your head straight and eyes forward. This move can improve your posture and prevent slumping at a desk. It also works your posterior muscles, as well as your deltoids. Repeat 10 times.
8. The Posterior Band Fly
Place your resistance band in a line on the floor and step on it with your feet shoulder-width apart. With your right hand, grab the band on the left side, and with your left hand, grab the band on the right side so they form a cross in front of your shins. Next pull the band by raising both arms so they're parallel to the ground. Repeat 5 to 10 times.
If you work a job that requires you to sit all day, Beatrice recommends doing exercises that work your glutes and core at least once before you sit down.