If you are anything like me, you don’t always have time to work out and must try alternative ways to get a good workout in every day. I have found that getting exercise in one complete session is not always an ideal solution so I must spread my workouts into “mini workouts” throughout the day in order to maintain a solid level of fitness, motivation, stress relief, and energy to continue my day.
What I do to accomplish this is break my workouts into “mini workouts” in which I stop what I am doing every hour on the hour and conduct what I like to call a “mini workout”. This is a quick 3-5 minute session in which I focus on 2-3 exercises to get the blood flowing, muscles working, and a mental break away from the stresses of either sitting down at my desk or trying to complete a lengthy project.
Below I will highlight some quick tips that will get you started each hour as you conduct your “mini workout” that will keep you inspired, motivated, energized, physically fit, and relieved of the stresses you experience throughout your day. I recommend choosing 2-3 of them and change up the exercises throughout the day so that you get a variety of exercises in that work different muscle groups.
Choose between 2-3 of the following “mini workouts” to complete every hour on the hour throughout your work day to remain physically fit, inspired, motivated, energized, and relieved of the stresses that life brings you.
• 20-25 crunches every hour on the hour – This can be done by getting down in place or another discreet location. By the end of a work day you will complete 160-200 of this exercise
• 10-20 pushups every hour on the hour – By the end of a work day you will complete 80-160 of this exercise
• 10-20 sit-ups every hour on the hour. – By the end of a work day you could accomplish 80-160 of this exercise. For an added benefit and resistance you can conduct this exercise with a weight.
• 10-20 ab rollers every hour on the hour – This is a great workout to build up your core and if done correctly will carve out your mid-section so you can get the six-pack abs you desire. By the end of a work day you will complete 80-160 of this exercise
• 10-15 dips every hour on the hour – You will need two chairs or an object that is elevated so that you can complete this exercise. By the end of a work day you will complete 80-120 of this exercise
• Get out of your chair and walk around. Sitting for prolonged periods of time is actually bad for you. You can go get a drink of water, go talk to a peer/colleague, walk up and down stairs, or go outside for some fresh air and take a couple laps around the parking lot then do any of the other exercises after your walk
• Take multiple water breaks throughout the day. Drinking water is far better than drinking coffee, energy drinks, and any other drink that is filled with sugar or caffeine.
You may not be able to do these every day and it may not be ideal for you to do these every hour on the hour. As long as you put forth an effort to do these at least three days a week you will benefit far more had you not conducted anything at all. If you miss an hour, conduct a “mini workout” as soon as you can or within the following hour. I know you may not always get the opportunity to conduct 8 “mini workouts” a day but at least try to conduct 3-5 of them.
By doing what you can, when you can is far better than making excuses and doing nothing. I wish you all the best in achieving your fitness goals whatever they may be. The key thing to remember is that you may not be able to do everything in the most ideal conditions, but at least “do something”.
Join the conversation – I would love to hear your thoughts and suggestions of quick “mini workouts” that can be integrated throughout the day to maintain physical fitness. Please, let me know what you think by posting your thoughts, comments, and/or suggestions below.