GUIDE FOR THE LAZY GIRLS THAT DON'T HAVE TO BECOME A CRAZY RUNNER OR WORKOUT FIND TO GET IN SHAPE.

Here's something you're going to love: a total-body workout you can do without even having to stand up. That's right, for those days you're feeling a little lazy (it happens to the best of us), we've created an efficient series of exercises you can do in the comfort of your pj's. But before you write this off as easy, try it for yourself. There's a whole lot of burn and bum work, but hey, at least you can skip the gym — just this once!

As much as I would desire to loose some weight, trying the gym and eating healthy took me forever. At the start of a new year it’s easy to conjure up the desire to make positive changes to your health and fitness, but generating the motivation to see those changes through is significantly harder.

Find time

You can set goals until you're blue in the face, but if you don't find time to work out or bring them to fruition, you're sort of wasting your time. The truth is, anyone can find time to exercise, even with families, full-time jobs and responsibilities. Fitness expert David Kirsch, who trains stars like Anne Hathaway, states that even 10 minutes of moderate to vigorous exercise is better than nothing. So even if you don't have an hour to set aside for the gym, aim to get at least 20 minutes of exercise. If you don't have time to leave your house, pop in a quick workout DVD (like this one from Jillian Michaels) for a high-intensity, fat-burning workout. Plus, you don't even have to leave your house and can work out without shoes on.

Make workouts fun

As a certified lazy girl myself, if I'm bored with my workout, there's a bigger chance I'm not going to do it. If you bore easily, 20 minutes on the treadmill can seem like a lifetime. Instead, add some variety to your fitness regime and make your workouts something you actually want to do! If you're not a fan of the elliptical or treadmill, try a workout class like Zumba, Body Pump or spinning. Not only are these high impact, they are fun to do! If you're not ready for a class, set up walking dates with your girlfriends. Walk around your neighborhood, their neighborhood or a local trail. This way, you can work out and catch up with your friends at the same time.

Set goals

If you're new to working out (or just don't like it) you need to set some attainable and realistic goals for your new workout regime. Forget the "lose 20 pounds in a month" mentality and stick to goals you know you can accomplish. The Centers for Disease Control and Prevention recommend that adult women ages 18-64 should aim for 150 minutes of moderate exercise (walking) a week, as well as at least two days of weight training.

That may seem like a lot at once, so try breaking it down: 150 minutes a week breaks down to about 21 minutes a day. For many of us, that's as simple as a walk around our neighborhood with our dog. If 21 minutes all at once is tough, break it down into 10-minute increments. Do 10 minutes of walking in the morning and 10 minutes a night. The key to success for any workout is finding an exercise that fits into your schedule. Plus, once you start, you can set up goals that will push yourself a little further. Try running five of the 21 minutes, then move up to seven minutes, then 10. You'll soon be running and exercising even more than the minimal recommended amount.

Stand instead of sit– We have around 300 joints and 800 muscles in our bodies and sitting on a chair repeatedly freezes our spine in a flexed position. Think of the stereotypical posture of an elderly person. That’s what we’re moving towards, faster than a Japanese bullet train. However, we can make conscious and informed choices to stand up on the train, have a walking meeting or even stand in the pub on a Friday night. So instead of hunting for a seat like a dog fixated on a bone, take the higher ground… literally.

Squat like a three-year-old – Do you think when young children sit in squats, that they’re exercising? In fact, the squat is the innate resting position for the human being. Unfortunately at around the age of four, you were introduced to a new resting position – the chair. One of the unfortunate consequences of this is that we lose our ability to sit in a squat. The squat not only keeps our hips flexible but also lines up our digestive system for bowel movements. One of the best things you can do to make certain you’re not getting your hips replaced in a few years is to get your squat back. This requires spending three minutes a day sitting in the squat position.

Engage in bed play -Here’s a fact for you, repeated sedentary behavior blocks fat-burning enzymes, stopping you from losing excess weight easily. The best things about beds are they are super comfortable, easily accessible and when you travel you’ll most likely have access to one too – unless you’re at Glastonbury (but then you’ll get plenty of walking exercise in anyway). But back to beds. How about utilizing the very thing you sleep on? We can use beds to stretch on. To use your bed to improve your leg flexibility, start by sitting on the middle of the bed with your feet as wide as they can go over the edges and hold.