With these simple exercises, in 30 minutes you’ll not only be able to put a home cooked meal on the table but cross a daily workout off your to do list.

Martyna Angell spends a lot of time in the kitchen (making some seriously mouth watering food) and thinking like a true multitasker she came up with a list of exercises that can be done in the kitchen. “There are plenty of opportunities and time to burn calories while you cook or wait for the kettle to boil,” says Angell. Combine these moves for a full body workout (just don’t let your food burn!).

  1. Wall-sit

Do these while waiting for the water to boil – imagine you are sitting on a chair with feet shoulder-width apart and back against the wall. Try to keep your thighs parallel to the floor and hold for 30-60 seconds. If you’re looking for more of a challenge, grab a couple of cans for extra weight. Extend your arms straight out in front of you, at about shoulder height, for an extra arm workout.

  1. Walking lunges

Every time you need to go to the fridge, walking lunge your way there. Even if your fridge is only one or two lunges away it will all add up. Go slow for increased intensity.

  1. Backward leg extensions

Do these while standing at the kitchen bench, prepping ingredients or making lunches. Stand on one leg, extending the other leg back and make little circles with your foot for 10 seconds. Repeat with the other leg.

  1. Bench push ups / push ups

Do these while waiting for water to boil, steak to cook or while steaming veggies.

  1. Calf raises

Steady yourself by keeping your hands lightly on your kitchen bench. Go up onto your tiptoes and back down in a controlled motion. Do these while standing at the kitchen bench or stove, while prepping ingredients, looking for inspiration in the pantry or fridge or while making lunches.

  1. Sumo squats

Place your feet wider than shoulder width and turn your toes outwards to a 45 degree angle. These are best for when you’re standing at the kitchen bench prepping ingredients. Try to hold the squat for 10-15 seconds before rising and repeat for stronger legs.

  1. Bicep curls

Use cans or bottles as weights. These are easy to do while waiting for things to come up to the boil.

  1. Stretches

Side stretches and neck stretches as well as back stretches are great for cooks, especially if you’re spending a long time looking down at the bench top. Pause for a minute and give your neck, shoulders and back a good stretch.

  1. Dancing for cardio

Put on your favourite tunes and dance your way around the kitchen. Dancing is also said to boost your mood so it’s as good for the soul as it is for the hips!

Martyna Angell is a passionate wholefood and healthy living blogger, food stylist, photographer and author of The Wholesome Cook (Harlequin MIRA) – a wellness guide featuring 170+ refined-sugar-free, real food recipes all with gluten-free options and adaptable for many other dietary needs. @wholesomecook