Whether you’re a busy stay-at-home mom, a hard-working career woman, or a little bit of both, nearly everyone wishes they had more time to exercise. Along with a healthy diet, getting exercise can help to stave off health problems ranging from obesity to heart disease. If you don’t have time to get to the gym, there are many simple exercises you can do at home or at work that will improve both your cardiovascular function and your strength. These exercises can also help you to lose weight and increase your energy levels, so there are plenty of good reasons to try them.

1. Squats

For those new to exercise, squats can be a good way to start any workout. They don’t require any equipment, so they are easy to do whenever you have a few spare moments. To start, stand with your feet apart, even with your hips. Then, bend your knees to a 90-degree angle, making sure your butt stays level and pushed out behind you. Stand back up, then repeat. It’s important not to overdo squats, which will work the muscles in your calves, thighs, and butt. Start off with doing them for a full minute, then gradually increase your workout length.