Get more done at the office by exercising during the workday
It may sound counterintuitive, but working out actually helps boost energy levels throughout the day. A study by Elon University shows that exercisers had more energy after their workouts, and they also demonstrated increased cognitive abilities. So, a 30-minute workout could actually help you finish that sales report by 5pm, and with energy to spare.
If getting up at the crack of dawn sounds less than appealing, and you’ve exhausted most of the other ways to stay active at work, there are a variety of exercises you can do to fit some fitness into the workday.
Consider trying a HIIT workout to skyrocket your energy levels in a short amount of time
High intensity interval training, or HIIT, is the perfect way to increase your fitness levels, and the good news is that it doesn’t take a ton of time. HIIT basically describes any workout that alternates between intense surges of activity and periods of less-intense activity, or rest. It’s efficient, burns tons of fat, increases heart health, requires no equipment, and increases metabolism. Sounds perfect, right?
Try this 30-minute HIIT workday workout to maximize time
This workout combines a warm-up, an intense workout circuit with familiar moves, and a stretch and cool-down that focuses on some workday trouble spots, like the back and spine.
Now the fun begins! Set a timer for 30-45 seconds of work, and 15-30 seconds of rest to create a 1-minute cycle for each exercise. Your activity and rest periods will depend on your current fitness levels (and how sweaty you want to get.)
There you have it- an easy-to-follow 30-minute HIIT workout that can be done anywhere! Feel free to modify any of the moves to suit your needs.
Bodyweight exercises on their own are another great option for a 30-minute workout
If you’d rather not break too much of a sweat in the middle of the day, don’t worry; there are still ways to knock out a worthwhile workout.
Plenty of HIIT routines use bodyweight exercises, but you don’t have to race through these moves to feel the benefits. Some ideas for bodyweight exercises include push-ups, triceps dips, walking lunges, burpees, planks, and anything else you can think of. Do as many or as few as time allows. A 5-minute workout is better than nothing!
It doesn’t matter how you decide to stay active during the workday, just do what you can
The goal here isn’t to build up endurance for a marathon on your lunch break. Staying active throughout the workday helps you remain alert and focused, and simple workday workouts are one of the most effective ways to reach that goal.