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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

  • Do Stairs While on the Phone

    Sun, 06/21/2009 - 12:05 — Phil Weaver

    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.

  • Wall Sits

    Sun, 07/05/2009 - 17:02 — Anonymous

    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

    Wed, 07/01/2009 - 02:32 — Anonymous

    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

  • Instead of a Smoke Break take a Walk Break

    Wed, 07/01/2009 - 10:31 — Anonymous

    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

  • Butt Wiggle Weight Loss Program

    Wed, 07/01/2009 - 04:56 — Anonymous

    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

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

    Fri, 07/03/2009 - 12:22 — Phil Weaver

    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

  • Talk a walk

    Wed, 07/01/2009 - 10:25 — Anonymous

    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

  • Sqeezing In Exercise

    Thu, 07/02/2009 - 04:14 — Anonymous

    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

  • Squeeze in mini-workouts throughout the day!

    Wed, 07/01/2009 - 07:25 — Anonymous

    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

  • Keeping in Shape while Traveling

    Wed, 07/01/2009 - 18:33 — Anonymous

    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

  • Toddlers are great weights

    Wed, 07/01/2009 - 07:49 — Anonymous

    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

  • Fitting Exercise in Your Day

    Thu, 07/02/2009 - 06:28 — Anonymous

    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"

  • Sexy shoulders Here I Come

    Wed, 07/01/2009 - 11:27 — Anonymous

    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

    Wed, 07/01/2009 - 05:44 — Anonymous

    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

  • Jumping jacks

    Thu, 07/02/2009 - 14:57 — Anonymous

    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

  • Commuter Exercise

    Wed, 07/01/2009 - 05:59 — Anonymous

    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

  • a little cardio at lunch

    Fri, 06/26/2009 - 04:44 — Anonymous

    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

  • Sit on ab exercise ball

    Wed, 07/01/2009 - 10:26 — Anonymous

    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

  • Work out first thing in the AM

    Wed, 07/01/2009 - 06:32 — Anonymous

    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

    Wed, 07/01/2009 - 06:53 — Anonymous

    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

  • Constant Movement

    Wed, 07/01/2009 - 13:43 — Anonymous

    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

  • Alleviate "Computer" Wrist Pain

    Wed, 07/01/2009 - 15:07 — Anonymous

    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

  • Sunrise Gratitude Stretch

    Wed, 07/01/2009 - 07:29 — Anonymous

    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

  • It's All About the Core

    Wed, 07/01/2009 - 08:08 — Anonymous

    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

  • 6 Minutes To Blast Your Belly Fat Away

    Wed, 07/01/2009 - 20:26 — Anonymous

    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

  • Ways to sneak in a workout in your daily routine

    Fri, 07/03/2009 - 05:32 — Anonymous

    If you have a desk job, stand up and sit down in your chair every hour on the hour, do at least 20reps to feel a burn. Increase your rep count weekly..talk about tone legs!!!

    Try parking further than normal....walk into work instead of just driving...

    Submitted by: 
    Dolvett Quince

  • Exercise Balls as Office Furniture

    Wed, 07/01/2009 - 05:48 — Anonymous

    One of the best "little" things I ever did was replace my desk chair with an exercise ball. Sitting on one of those things for 8 hours a day is a great workout for your core, legs and your overall posture. Plus it easily transitions to a great lunchtime workout if its raining and you feel like doing some crunches!

    Submitted by: 
    Michelle Fritts

  • Simplest But Effective Core Exercise

    Sun, 07/05/2009 - 16:59 — Anonymous

    One of the simplest, yet highly effective core exercises I've been doing of late
    is this: raise your knee and balance on one foot. It's easy to do while standing at
    the copy machine, brushing your teeth (with an electric toothbrush), etc.

    Don't discount it just cause it seems too simple.
    How 'bout it?
    -Vision Runner

    Submitted by: 
    Vision Runner

  • Reducing Neck and Shoulder Tension

    Wed, 07/01/2009 - 09:05 — Anonymous

    I've seen many people sitting at their desks wearing a "stress backpack".
    The best preventative for this is the following exercise:

    Submitted by: 
    Kathi Casey

  • Exercise Tips

    Wed, 07/01/2009 - 09:57 — Anonymous

    First thing I do is get up and get out and train for about 1/2 hour. I've got everything I need here to get some movement in including medicine balls, fitness balls, rebounder, kettlebells, macebells, Bulgarian Training bags, sand bags, Indian and iron clubs, exercise vids, jump rope, heavy rope and more! I often just do bodyweight movements such as qigong, yoga, dancing, etc.

    Submitted by: 
    Revvell


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