20

of 120

120 Days to Christmas • The Journey Continues

Day 20: It Starts With 10 Squats An Hour

No gym, no plan, no excuses. Just ten squats, every hour you're awake.

Forget the big overwhelming fitness plan for a second. Today's rule is stupidly simple. Every hour you're awake, do ten squats. That's it. No equipment, no gym membership, no changing into workout gear. Just ten squats, wherever you happen to be standing.

You don't need the perfect plan. You need ten squats, every hour, starting now.

Set an alarm if you need to, or just use whatever naturally happens every hour, the kettle boiling, an advert break, a new episode starting. The second you think of it, drop and do your ten. By the end of the day, you'll have done more actual movement than most people manage sitting through an entire "planned" workout they talked themselves out of.

THE RULE

Ten squats, every hour, no exceptions

Doesn't matter where you are, what you're wearing, or how you feel about it. The hour ticks over, you do ten squats. Simple as that.

WHY IT WORKS

Small and frequent beats big and occasional

Spreading movement through the day keeps your body active instead of sitting still for hours, then trying to make up for it in one exhausting session. By evening it adds up to real work, without ever feeling like a workout.

NO EXCUSE LEFT

You can do this literally anywhere

In the kitchen, on a work call with your camera off, waiting for the kettle, mid conversation with the dog. There's no version of today where you genuinely couldn't fit this in.

It starts with ten squats. It doesn't end there.

100 days left. Keep going.

Love, Vikki

This post is for general interest only and isn't medical advice. Please check with a doctor before starting any new exercise, especially if you have any existing health conditions.