There’s a lot of ways how you can sneak in some exercise while preparing food in the kitchen. Often these do not require much time and can easily be completed in less than 15 minutes. Not having a membership in the gym is fine, as long as you are determined to keep being fit and healthy while practicing regular routines that can be done at home. Here are six impromptu kitchen workouts.


  1. Air Squats

While waiting for the food to simmer or your pastries to be cooked in the oven, you can do some squats and imagine an invisible chair in the kitchen. The good news is that you don’t have to stand still while checking on the food. To move your body with the slightest energy to be used, squats are a great way to burn a few extra calories.

To start, slowly bend down in a sitting position as if sitting on an actual chair.

Stand comfortably with your feet shoulder-width apart and your hands down by your sides or stretched out in front for balance. Keep in mind that your back must be straight, your thighs must be parallel to the floor, and your knees should not extend over your toes. Repeat the steps as many times as you can. Walk around the kitchen or jog on the spot in between.


  1. Kitchen Counter Push-ups

You don’t need to perform the regular push-ups on the floor, so you can also avoid breaking glassware and other delicate items while in the kitchen. Kitchen counter push-ups can be held off on and done simply by stepping about two feet away from the counter then placing your hands on the edge of the counter. Relax your shoulders down and back. To start the push-up procedure, lower yourself toward the counter slowly and back up.


  1. Rocket Jumps

If you think you are not yet strong enough to perform counter push-ups or are a bit sick with common colds, a less energetic kitchen workout you can try is the rocket jump. Just remember though to take medicine for cough and cold to make yourself feel better afterwards. To do rocket jumps, stand with your feet hip-width apart and bend your legs.

Jump and drive your hands straight above your head. Land safely, reposition your feet, and repeat. For the placement of your hands, you have two options. You can either place them on your thighs or on your chest. Take your time to rest in between jumps and catch your breath.


  1. Single Leg Balance and Reach

To practice agility and balance, slightly bend your knees and try to reach one leg straight out front slowly. Do not put it down until 10 counts at first. If you can, keep it in the same position for 30 counts before putting it down. To complete the workout, using the same leg, reach out to the side the move back starting position without putting it down. Switch legs and do the same.


  1. Burpees

Burpees are a high-intensity exercise and said to be the best workout for fat loss. To do a burpee, start from a standing position, then drop into a squat with your hands on the ground. Kick your feet back into a push-up position. Jump your feet back into a squat and jump up with your arms extending overhead. When you feel your legs burning and heart pounding, these are signs that you are strengthening your muscles and bones in the right way.


  1. Lunges

Lunges are a great way to tone your butt, and they can be done also in the kitchen. There are plenty of variations, but side lunges may be best done for busy moms to work on their hips and inner thigh area.

Stand with feet together and take a wide step to the side. Bend your outside knee slowly to lower your body toward the floor. The back should be straight and be mindful of your posture. Pause for a count, then rise back up again by straightening the knee and end at the starting position.



Training with minimal or no equipment is possible now with some exercises in mind. Just to be safe, make sure to perform warm-up exercises before each workout and also do not skip stretching in the end. These kitchen workouts can help increase your flexibly and kick your butt into shape. You can try to do one type of workout every day, so you would not fall into the trap of monotony. The more variety you can include in your program, the more you can improve and progress better.


Author Bio:                                                                                                                                                                                 Ianna Reign Stevenson is a professional writer based in London, England. She is a young mother of a 3 year old toddler and a working mom. Connect with her on Twitter.