Have you ever wanted to move your body and exercise, but you simply don’t have the energy to? Introducing the Lazy Workout!
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Also known as the lazy girl workout, this lazy workout exercise plan can be done at home in only 15 minutes. And it will make you feel great!
I know that waking up extra early before work or getting motivated to go to the gym after work can be tough. This is why doing a lazy workout may be perfect for you.
These 11 quick and easy exercises will have you feeling energized and glad you decided to workout.
This post is about The Ultimate Guide to The Lazy Workout.
What is a Lazy Workout
You may have been hearing lately about the Lazy Girl workout – well this is it!
A lazy workout is a handful of exercises you can do easily at home. They are generally exercises where you either lay on your back, or side, or are sitting, and are usually all body weight.
Now there is the option to add weights if you desire a little more of a challenge. You can use light dumbbells or even soup cans if you don’t have dumbbells available.
If you’re new to exercising or getting back into the workout game after time off, then trying this lazy workout is perfect for you. It’s something easy to start with and it’s way less intimidating than going to the gym.
Lazy workouts are generally shorter in length, usually between 10-20 minutes. That means even when you feel you don’t have a lot of time you can still get in your daily movement.
A lot of the exercises in a lazy workout, or “lazy girl workout” are fairly simple movements. They aren’t overly complicated which makes them great for a wide range of people.
Anyone new to working out or anyone recovering from an injury would be perfect for this workout.
Why Lazy Workouts Are Great
Lazy workout exercises are wonderful ways to move your body for many reasons.
If you’re tired from a long day at work but still want to get some exercise in, then right when you get home carve out 15 minutes for a quick lazy workout.
You can also get a quick 10-minute workout in before you leave for work. No excuses that you can’t find 10 minutes to dedicate to your health.
Lazy workouts are great because they allow you to still get exercise even if you’ve had an injury or are dealing with health issues that won’t allow you to do more intense workouts.
They are created with mostly low-impact movements, making them very gentle on your body.
I know a lot of people struggle with feeling like they don’t have enough energy to exercise and that’s a big reason why they don’t.
With a lazy workout though you can be doing the exercises while watching your favourite show after work!
Being able to do a quick workout at home and not always having to go to a gym or exercise class also helps to build consistency. This makes it easier for you to continue sticking with the workouts.
Lazy Workout Exercise Plan
Duration 15-20 minutes
2-3 rounds of each exercise. 20-30 reps each
- Side Lying Leg Lifts
- Side Lying Leg Circles with Hold
- Core Leg Lifts
- Heel Taps
- Glute Bridge with Hold
- Kneeling Squat & Glute Thrust
- Seated Arm Circles
- Seated Arm Pulses
- Seated Shoulder Press
- Seated Triceps Kickbacks
- Superman’s
How to Perform Each Exercise
Side-Lying Leg Lifts
Lay on one side of your body. Prop yourself up with your arm against the floor, head resting on your hand.
You can place the opposite hand in front of your body to help keep balance.
Bend the bottom leg slightly to create a stable base. Keep your top leg straight.
Lift the top leg towards the sky. Lifting from the hip so you’re activating your glute muscles.
Side-Lying Leg Circles & Hold
Be in the same position as Side Lying Leg Lifts. Instead of lifting the leg and lowering it back down, you’re going to hold it in the middle and draw clockwise circles with your foot.
Once you’ve completed your 20-30 circles, hold your leg in the middle position for 20-30 seconds, then relax back down.
Core Leg Lifts
Lying on your back, place your hands palms facing the ground, under your butt to help create support.
Straighten your legs out in front of you on the floor. While trying to keep your legs straight, slowly with control lift your legs towards the sky and then lower back down towards the ground.
Try to not let your legs hit the ground when you lower them.
This is a core exercise so try to focus on using your midsection to raise and lower your legs.
If you can’t go all the way to the ground that’s fine, go as low as you can while keeping control.
Focus on keeping your lower back pushed towards the ground so that while your legs are lowering your back isn’t arching up.
If you find it difficult to keep your legs straight you can bend slightly at your knees and then work your way towards doing the exercise with straight legs.
Heel Taps
Staying lying on your back, place your feet on the ground to create a triangle with your knees and the ground.
Place your arms at your sides. Lift your upper back and neck slightly off the ground.
With one hand try and reach towards that side’s heel then back to center. Do the same on the other side. That is one rep.
Glute Bridge with Hold
Stay in the same position lying on your back with knees bent, and feet on the ground. Place your hands palms down on the ground.
Press your hips towards the sky. Imagine there is a string attached to your hips pulling them up.
Focus on pushing up through your glutes and squeezing your glutes at the top. Release back down.
On the last rep hold the glute bridge at the top for 20-30 seconds.
Kneeling Squat & Glute Thrust
Start by kneeling with your knees wide apart and toes touching behind you, in a triangle position.
Sit on your feet then raise your hips towards your knees to a kneeling position.
At the top focus on squeezing your glutes. Then with control lower back down towards your feet.
Seated Arm Circles
Start seated in whichever position is most comfortable, on your knees, crisscross, etc.
Raise your arms to the sides of your body to the same height as your shoulders.
From here draw circles with your hands in a forward direction, moving from your shoulder.
Seated Arm Pulses
In the same position as arm circles, keep your arms out at your sides, shoulder height.
Then pulse your arms up and down from your shoulder.
Seated Shoulder Press
In the same seated position, have your arms at your sides at shoulder height.
Bend your elbows to make 90 degrees, then press your hands towards the sky.
Release and come back to the 90-degree bend. Complete the 20-30 reps.
Seated Triceps Kickbacks
Seated on your knees, bend slightly forward from your hips.
Extend your arms out behind you, keeping your arms straight.
Bend your elbows bringing your hands in and up towards your chest and then extend your elbow to straighten your arm.
Focus on pushing through the back of your arm when extending your elbow. This way it’s working the triceps muscle.
Superman’s
Lying on your stomach, extend your arms out above your head, and straighten your legs behind you.
Keep your neck neutral in line with your spine, do not have it bent up towards the sky.
From here you’re going to lift your legs off the ground using your glute and low back muscles, while also lifting your arms off the ground with your upper back and shoulder muscles.
Squeezing everything together at the top and then releasing back down.
Lazy Workout Tips
Doing this workout is a great way to get moving on a day that you maybe aren’t feeling up for it.
This whole workout takes between 15-20 minutes depending on how fast you move through the exercises and how many reps/sets you do.
If you’re tired, you can stick with 2 rounds and 20 reps.
If you’re full of energy and ready to work, you can do 3 rounds and 30 reps.
Do whatever makes you feel good.
If you’re doing an exercise and notice any pain or discomfort more than muscle pain, then please stop and listen to your body.
We don’t want any injuries here!
You do not have to do all 20-30 reps or even 2-3 rounds. Do what you’re comfortable with and capable of.
If that means 10 reps of everything once, then that is perfect!
Take breaks in between exercises if you need them. Don’t push yourself too hard.
Maybe you’re feeling strong one day and want to add a little more challenge. You can do so by adding weights.
Grab some light dumbbells or even soup cans during the arm exercises, or add ankle weights during the leg exercises and core leg lifts.
You can customize this workout to what suits you the best!
This wonderful Lazy Workout also known as the Lazy Girl Workout is the perfect amount of movement you can do on the days you don’t feel like exercising.
You can do it while watching your favourite show, just pull out a yoga mat or lay on the carpet.
You can even do it while lying on the couch!
Whatever option you choose is perfect because any movement is better than none.
Maybe one day you decide you want to take the leap and head to the gym and start weightlifting. That’s amazing!
There are so many benefits of weightlifting for women. Check out my blog post about the 6 Must-Know Benefits of Weightlifting.
