Keep fit without going to the gym!

Start your day right

Forget coffee – a glass of water is all it takes to kick-start your body's functions after a good night's rest. You might not be aware of it but your body continues to work hard while you're asleep. Even a simple act like breathing results in water loss. Hydration in the morning gets your digestive system going and kick-starts your metabolism.

Get better results from your exercise

Did you know that you burn up to 20% more fat when you go for a 20-minute run in the morning than at other times of day? Thanks to the endorphins a run produces in your body, not only does exercise rev up your metabolism, it also puts you in a better mood, so you're able to cope better with stress.

Tip

You may not be used to waking up early now, but you will once you've done it for 21 days – that's how long it takes for something to become a habit.

At work

• Take the scenic route
  If taking public transport, get off one or two stops before your destination and walk the rest of the way. If you drive, pick a parking space that's furthest from your office.

• Stand up for your health
  Standing up burns more calories than sitting down; it also tones your leg muscles. Where possible, try walking about in your office. For example, instead of sending e-mails to your colleagues, why not walk over to their desk and talk to them instead?

• Make use of things around you to tone up
  Why spend money on a dumbbell when you can perform the same bicep curls with a water bottle? Just fill it up and you're ready to start giving your muscles a work out.

• Unconventional chairs
  If you have a home office, trade your chair for a fitness or Swiss ball – not only will it help improve your balance, you also burn fat faster and strengthen your core muscles.

After work

Instead of the usual dinner-and-drinks combo with your friends, why not try these activities instead?

• Take up a sport
  Try badminton, tennis or volleyball – whatever strikes your fancy! The benefits of exercise are endless: it burns calories, tones you up, helps your body produce endorphins, and lowers your risk of developing heart disease. Not to mention, playing together boosts team camaraderie as well – a ‘win-win' if you ask us!

• Dance
  Try dance-based exercise classes such as salsa and zumba. You can also check out community clubs and dance schools if you're interested in the social and ballroom variety. Not only will your body and heart thank you, dancing is also a great way to meet new people and bond with friends – who knows? It might even spice up your love life.

Interested in maximising your exercise regime with an overhaul of your diet? Our seven-day diet and fitness plan will give you delicious – but extremely healthy – menu options and easy, but effective exercises for the whole week.