The 5 Minute At-Work Workout!

Your Health Guide

Health Guide addresses health issues and related subjects - healthy eating, exercises, etc.

Diana Chaloux

Time. It seems we never have enough of it! Lack of time is one of the most common excuses for skipping workouts.

It’s understandable too. After a long hard day in the office, the thought of spending an hour at the gym can be daunting.

Lack of time can present a major obstacle to reaching your fitness goals, what do you do?

It is recommended that adults get in 30-60 minutes of exercise each day. If you can’t devote that much time sweating in the gym should you forgo exercise completely and chalk it up as a lost cause? Is it hopeless for you to achieve your fitness goals? Absolutely not!

Your daily exercise doesn’t have to all be completed at the same time. You can improve your health by completing smaller bouts of exercise throughout the day. If you don’t exercise at all right now, you can start down the fitness track by committing to a simple five to ten minutes!

Think outside the box when it comes to exercise, you don’t have to be in a gym or even wearing work out clothes!

Who says you can’t exercise even when seated at your desk in the office? Start filling your break times with activities that will benefit your body and help you manage your stress levels throughout the day.

Following is a five minute at work, work-out that will get your heart rate up and help you burn more calories even if you have little time to devote to your health and fitness!

Sit up tall and at the edge of your chair, keep your shoulders back and your feet planted firmly on the floor. Throughout the entire workout keep your abdominals tight! Watch your clock for five minutes and begin:

0:00 – 0:15 Inhale and reach arms up over your head, exhale and bring arms down to your side.

0:15 – 1:00 March in place (while seated), keep your arms bent at your sides and move them as if you were walking at a swift pace.

1:00 – 1:10 Sprint! Stay seated but move your feet as fast as you can!

1:10-2:00 Heel taps with arm press. With your feet flat on the floor extend one leg out and tap the heel, alternate sides.

Every time you tap your heel out extend both arms straight out as if you were pushing something away from you.

2:00-2:30 Chest press and back rows. Bring both arms up and straight out to your sides, bend the arms in at the elbow to a 90 degree angle. Now press out as if you were pushing a door open using the chest muscles. Now pull back and try to squeeze your shoulder blades together behind you working your back muscles.

2:30-3:00 Over head shoulder press. Keep your arms straight out to the sides but this time point your fingers straight up towards the ceiling. Press both hands straight up to the ceiling and then back down a 90 degree angle. Is your core tight?

3:00-3:30 March

3:30-3:40 SPRINT

3:40-4:00 March

4:00-4:20 Torso Twist. Sit up tall, with your right arm reach across to the left side of your body twisting your torso, repeat to the opposite side.

4:20-4:40 Reach Overhead. Switch to reaching overhead and to the side, your right arm goes straight up and reaches over to the left hand side of your body. Repeat on the opposite side and continue.

4:40-5:00 Inhale, reach the arms up overhead and exhale bringing your arms down to the sides.

Don’t let time be an excuse for not reaching your fitness goals! Whether you are at work or at home, remember that every little bit of exercise counts and devoting short amounts of time throughout the day to your health and fitness can add up in the long run!


	Home Your Health Guide The 5 Minute At-Work Workout! Let's Get Physical Bodybuilding. The Importance Of Bodybuilding Exercise Nutrition, Bodybuilding and Links The 5 Minute At-Work Workout! Your Health Guide Health Guide addresses health issues and related subjects - healthy eating, exercises, etc. Diana Chaloux Time. It seems we never have enough of it! Lack of time is one of the most common excuses for skipping workouts. It’s understandable too. After a long hard day in the office, the thought of spending an hour at the gym can be daunting. Lack of time can present a major obstacle to reaching your fitness goals, what do you do? It is recommended that adults get in 30-60 minutes of exercise each day. If you can’t devote that much time sweating in the gym should you forgo exercise completely and chalk it up as a lost cause? Is it hopeless for you to achieve your fitness goals? Absolutely not! Your daily exercise doesn’t have to all be completed at the same time. You can improve your health by completing smaller bouts of exercise throughout the day. If you don’t exercise at all right now, you can start down the fitness track by committing to a simple five to ten minutes! Think outside the box when it comes to exercise, you don’t have to be in a gym or even wearing work out clothes! Who says you can’t exercise even when seated at your desk in the office? Start filling your break times with activities that will benefit your body and help you manage your stress levels throughout the day. Following is a five minute at work, work-out that will get your heart rate up and help you burn more calories even if you have little time to devote to your health and fitness! Sit up tall and at the edge of your chair, keep your shoulders back and your feet planted firmly on the floor. Throughout the entire workout keep your abdominals tight! Watch your clock for five minutes and begin: 0:00 – 0:15 Inhale and reach arms up over your head, exhale and bring arms down to your side. 0:15 – 1:00 March in place (while seated), keep your arms bent at your sides and move them as if you were walking at a swift pace. 1:00 – 1:10 Sprint! Stay seated but move your feet as fast as you can! 1:10-2:00 Heel taps with arm press. With your feet flat on the floor extend one leg out and tap the heel, alternate sides. Every time you tap your heel out extend both arms straight out as if you were pushing something away from you. 2:00-2:30 Chest press and back rows. Bring both arms up and straight out to your sides, bend the arms in at the elbow to a 90 degree angle. Now press out as if you were pushing a door open using the chest muscles. Now pull back and try to squeeze your shoulder blades together behind you working your back muscles. 2:30-3:00 Over head shoulder press. Keep your arms straight out to the sides but this time point your fingers straight up towards the ceiling. Press both hands straight up to the ceiling and then back down a 90 degree angle. Is your core tight? 3:00-3:30 March 3:30-3:40 SPRINT 3:40-4:00 March 4:00-4:20 Torso Twist. Sit up tall, with your right arm reach across to the left side of your body twisting your torso, repeat to the opposite side. 4:20-4:40 Reach Overhead. Switch to reaching overhead and to the side, your right arm goes straight up and reaches over to the left hand side of your body. Repeat on the opposite side and continue. 4:40-5:00 Inhale, reach the arms up overhead and exhale bringing your arms down to the sides. Don’t let time be an excuse for not reaching your fitness goals! Whether you are at work or at home, remember that every little bit of exercise counts and devoting short amounts of time throughout the day to your health and fitness can add up in the long run!