Studies show that even short sessions of exercising can relief you of smoking urges. Especially when you get your heart rate up. During the Lifeboat programs, we talk about Heart Rate Reserve – which plays a key role in effective exercises.

Below are a few examples of exercises you can do both in the gym or at home. These will help you get rid of those urges and other cigarette-induced symptoms. Give it a try!

First, jumping jacks! It’s easy. Stand with your feet together and arms at your sides. Jump up while bringing your arms out to the sides and straight above your head. Land with your feet slightly wider than shoulder-width apart. Immediately jump again and bring your arms and feet in together. Return to the starting position an repeat for 60 seconds. See if you can do 4 or 5 sets of those.

Next up are burpees. They engage the arms, core, chest and legs while giving your heart rate a boost. Stand with your feet together and arms at your sides. Place your hands on the ground and snap your feet back, leaving your body in a push-up position. Perform one push-up. Jump your feet in next to your hands. Stand up and jump straight into the air with your hands above your head. Repeat this 12 times, and do 4 sets in total. Take some rest in between of course.

The third exercise is high-knees. It’s great for your lower-body. It works like this: Begin by standing with your feet together and arms at your sides. Lift your right knee up to hip-level. Quickly switch legs, bringing your left knee up to hip-level. Now keep on switching legs for 60 seconds, and try to do 5 sets with rest in between.