Break Pal | Fitness at Your Desk

The Quick Workout Ultimate Guide

Need to fit more exercise into your day? I'm guessing the answer is yes. Statistically speaking it is anyway.
Well everyone (almost everyone) has heard of Break Pal -Fitness at Your Desk. It's the easiest, best way to fit micro-workouts into your day. But what about getting even more exercise? More is better right?

To help you out we've created the Ultimate Guide to the Quick Workout. Or should I say "You've created it. Yes this guide is made by you, our visitor. Add your favorite quick workout tip. Or vote on some of the ones already here.

And don't forget to check out the Break Pal Workplace Wellness Program

  • Yours Truly, Yoga TV; Khadi's Keep Fit At Work Tips

    I am a professional Yoga Sport Coach and must stay on top of my own fitness while at the same time having to spend a lot of time on the computer doing PR and other computer business tasks. I work at home so I do have a little freedom to move as I choose.

    Submitted by: 
    khadi madama

  • Butt Wiggle Weight Loss Program

    Virtual Assistants tend to sit on a chair in front of the computers, A LOT. This leads to a condition known as “VAST”, or Virtual Assistant Sluggish Tush. If your butt is numb when you finally get out of your chair, you’re probably a VAST victim.

    Here’s what you do to get rid of VAST:
    1. Turn on some rockin’ tunes.
    2. Start your shoulders moving up and down (ala Tina Turner) to the beat if you can manage it, or by your own beat - no-one’s watching :-)

    Submitted by: 
    Melodee Patterson

  • Do Stairs While on the Phone

    Since I naturally pace while I talk on the phone this ones not much of a stretch for me. I walk up and down the stairs while on the phone. I try not to go so fast that I'm out of breath or trip. but I do maintain enough of a pace to keep my heart rate slightly elevated. If it starts to be too much for normal conversation I'll do one trip up and down and then walk a flat area for a moment and then do the stairs again.

    Using this method I can keep my exercise level at a manageable level and not get out of breath.

  • Instead of a Smoke Break take a Walk Break

    To keep my mood positive and get in a little bit of exercise, I like to take a 10 minute walk break. I grab my walking shoes, always under my desk, and a fellow coworker and we walk around the office building for 10 minutes. Lots of employees take an unhealthy smoke break and it really seems to be an excuse to relieve work stress. Why not try something healthier instead.

    Submitted by: 
    Shirmel Richards, Certified Personal Trainer & Group Exercise Instructor

  • Wall Sits

    Again, simple yet effective...
    Prop yourself against a wall as if you're sitting,
    but without a chair: Your back is against the wall,
    your legs are bent at the knee. It really works your
    quads.

    The first time you try it, you probably will be
    lucky to go 30 seconds. Keep on and do it longer each time...

    Submitted by: 
    Vision Runner

  • The Early Morning Walk

    I work from home, and find it difficult to get away from my desk once I've started my workday. To stay healthy and keep my weight under control, I often take a walk first thing in the morning with a colleague who lives not far from me. We generally meet around 6:30 AM and walk for 45 to 60 minutes. This allows me to get home, showered, and fed, in time to start working by 8:30. I often start work earlier than that, as soon as I roll out of bed, but I've found that I'm actually MORE productive on the days that I've been out walking.

    Submitted by: 
    Janet Barclay

  • Sqeezing In Exercise

    I am a special education teacher and author in Georgia. My days are pretty full with me trying to be the best husband, father (I have two young daughters), teacher and book promoter that I can be. I love
    to exercise because of how I feel afterwards - the energy it gives me -and because I know how important it is. There are some days that it is a challenge to squeeze in a workout but I do the best I can to make sure I get some physical activity.

    On days that I do not have the time set aside to workout, some of the activities I have done include:

    Submitted by: 
    Danny Kofke

  • Talk a walk

    In the mornings, I take a 30 minute walk. Could be to the local post office to mail a package, to the local coffee shop to grab a coffee and read the paper, to the office supply store to restock or to the park to read a short article on my industry. Fresh air and movement gets my blood pumping so I'm on the right track for the day.

    Submitted by: 
    Alexis

  • Keeping in Shape while Traveling

    I work for an internet travel show called Jet Set Zero as a camera man so I'm constantly lugging a 15 pound camera around wherever I go. Since I'm traveling a lot I don't have the luxury of going to the local gym so I use what I have or things that I've found along the way.

    Submitted by: 
    Kevin Land

  • Fitting Exercise in Your Day

    There are so many ways to fit in exercise during your busy day.
    You can:
    pack a gym bag and hit the gym on your way to or from work
    pack sneakers and walk/jog/run on your lunch break
    park far away from the office and walk the distance
    take the stairs instead of the elevator every time
    don't use inter office email-walk your message over
    at your desk-do desk pushups, squats and 1 legged lunges
    find a fitness buddy at work for accountability
    create a workplace wellness program at work, encouraging employees to become fit

    Submitted by: 
    Debi Silber, MS, RD, WHC "The Mojo Coach"

  • Squeeze in mini-workouts throughout the day!

    I have a home-based business marketing healthy chocolate and green products, so I can squeeze in mini-workouts while I'm working, but anyone can do these things. Since my business is focused on health and well-being, I make exercise a priority, so in addition to regular jogs and bike rides around the lake, I also do the following:

    1. I have an inflatable exercise ball that I will sometimes use instead of my office chair to help strengthen my core.

    Submitted by: 
    Lily Chern

  • Toddlers are great weights

    I work from home and have my three year old daughter in tow much of the time. If she is bound and determined to be carried at some point during the day, I'll have her climb onto my back. Sometimes I go and and down the stairs carrying her precious 27 pound body as a flexible barbell. It does give my legs and heart a tad bit more workout and she is happy too.

    Submitted by: 
    Kelly Wilson

  • Sexy shoulders Here I Come

    Lift your arms straight to shoulder height and make little circles forward then backwards for 1 minute each. Keep your arms up for a total of two minutes, do not drop your arms. Repeat this exercise three to four times a day, and you will feel the burn.
    Lori Kupferman MS, LDN, RD, CPT
    www.mayihealthyou.com
    Lifestyle Enhancement Through Nutrition and Fitness

    Submitted by: 
    Lori Kupferman MS, LDN, RD,CPT

  • Director of Communications, Missouri Division of Tourism

    I work in a building that has 9 floors. I walk the stairwell twice a day. It really takes a lot of work to walk them all at once. Also, instead of taking elevators and escalators, I take the stairs.

    Submitted by: 
    Sarah Luebbert

  • Commuter Exercise

    I live 10 miles from work, in a snowy climate. Last Fall I made a commitment to bike to work at least twice a week to get in shape. I started to know by sight the other bikers. When the winter months came, I was going to stop, but I saw my compatriots out there on the sunny days. I put on the right clothes and found I could bike in the winter too. It makes my commute to work fun and I get a nice workout in too.

    Submitted by: 
    Bill McKenney

  • Work out first thing in the AM

    During the school year, I drop my kids off for morning carpool while wearing my work out clothes. Then I go immediately to the gym or for a run before I start the rest of my day.

  • Squats

    Rather than sit idly while stuck on a long conference call, I like to do squats. Grab a fit ball, place against the wall, and easily roll into a squat. Do this for as long as the call lasts, or until you just can't go anymore.

    Keeping a fit ball at your desk lends itself to quick and easy workouts. Before long, it will be second nature!

    Submitted by: 
    Brandi Koskie

  • Sit on ab exercise ball

    While sitting in meetings or at your desk trade in your chair for an exercise ball. This will force your stabilizing muscles to remain active and help keep you alert. When we sit in a chair we have a tendency to relax, which in turn can make our mind wander. By sitting on an exercise ball you are forcing your body to work which in turn will keep you more alert.

    Submitted by: 
    Bill McCambley, MS, CSCS, PES

  • Jumping jacks

    I do jumping jacks in my office to fit exercise into my day. While filming for my website, I park FAR away so I can walk to my destination.

    Submitted by: 
    Divya Gugnani

  • Sunrise Gratitude Stretch

    My favorite time of the day is early morning, just as the sun is changing the color of the sky. I step barefoot onto the deck with my feline friend, set my hot cup of coffee down and prepare for "my" sunrise gratitude stretch.

    Submitted by: 
    Cindy Marshall

  • a little cardio at lunch

    On your lunch break go for a walk after your lunch. I'm sure alot more people might be interested in doing that than you think. Just take your sneakers with you to work....have your lunch and then take a walk and chat instead of sitting for another 20-30 minutes

  • Constant Movement

    Keep moving! Your mother always told you not to fidget, but that is exactly what you should be doing! By moving constantly, you're always burning calories. Circle your foot when your sitting at your desk, tap your fingers, shift in your seat, squeeze your buttocks; all of these things are movement and essentially, exercise.

    Submitted by: 
    Nicole Palacios

  • It's All About the Core

    Your core (breathing, abs) all come into play when you focus on balance. This is so simple to do anywhere....while you are waiting in line at the grocery store, close your eyes, and balance on one foot, then shift to the other. Your shoulders must be relaxed and loose, your chest lifted, your breathing regulated, and your abs will stabilize you. It's a great mini-yoga/isometric work-out that allows you to patiently pass the time, offsetting undue anxiety. Win-win!

    www.drnancyirwin.com

    Submitted by: 
    Dr. Nancy Irwin

  • Alleviate "Computer" Wrist Pain

    I keep a timer at my desk and set it to go off every fifteen minutes. Then I spend a minute loosely "flicking" my wrists up and down and side to side. Then I "roll" them around, reversing direction. Since I also suffer from pain in my shoulder from too much "mousing", I will roll my shoulders forward and then backward. It really alleviates the tension. If I have 10 minutes or more, I go through a whole series of yoga type exercises that really make me feel good and rejuvenated.

    Submitted by: 
    Jenny Brantlee

  • 6 Minutes To Blast Your Belly Fat Away

    Lack of time is no longer an excuse to not getting a workout in. This simple workout takes you only 6 minutes to do and will work every muscle in your body without a single piece of equipment.

    Steps: Simply perform each exercise for 1 minute or if you are a beginner for as many times as you can over each minute before moving straight onto the next exercise without a rest.

    1) Push Ups
    2) Hover or Plank
    3) Squat Jumps
    repeat x 2

    Submitted by: 
    Daniel Munday, Sydney's Fat Loss Expert

  • I ask my body what she wants to do!

    My body tells me what she wants to do - which is Cardio that also allows me to read (i.e. elliptical). If I tried to force "her" to do something she hates (like step class), it doesn't work. But when I listen to her, she wants to work out 6 days a week and rewards me enormously for it - with health, great skin, and positive mood.

    To learn more about connecting with your body/Inner Self, read my book, Five Reasons Why Bad Things Happen: How to Turn Tragedies Into Triumph, and visit my website: www.ReasonsWhy.com.
    Brownell Landrum

    Submitted by: 
    Brownell Landrum

  • Use breaks in your day to work out.

    If you sit at a desk during the day, use your desk to perform wideangle push-ups. This will do wonders for the flabby sides of the chest --- the little fat that hangs over your bikini top or bra.

    Submitted by: 
    Jeri Lynn Sunok

  • dial-UP Yoga from anywhere for anyone

    Imagine that you can improve your body, your mind, and your spirit 
in 35 minutes. In the privacy of your own home. In bed. In your pajamas. AND with daily support from loving fans!

    With dial-UP yoga, it’s that easy. You connect by phone for a program that will jump start your day and clear out the physical, mental, and emotional garbage that we all collect in our daily lives with simple but powerful movements in a way anyone can follow.

    Benefits: Save time, have energy, prevent burn out, reduce illness, improve focus, cleanse your system, promote calm and well being.

    Submitted by: 
    Michele Risa

  • Calf Raises While Cooking

    While waiting for water to boil, stir-frying, baking, and/or washing dishes, do some calf raises. Doing so will help you strengthen your calf muscles for activities such as running, biking, etc.

    Submitted by: 
    Adam Martin

  • Cardio & Strenght Training After Hours

    I have 3 young children & a demanding job so my opportunities to exercise are limited. I have always been very active, so need to fit it in.

    For cardio, my trick is simple-- I start running at between 9:30 & 10PM at night. Obviously it is not ideal, but does allow me a consistent time (after kids are in bed) when I can get out and get a good cardio workout in.

    Submitted by: 
    Peter Morse