Fit Workouts in During Your Workday!

If you spend most of your day sitting at a desk, as I do, you’re not alone! And unless you get up early or have time after work, it can be hard to find the time to fit in your workouts and the recommended 8K – 10K steps per day! Between meetings, emails, and personal and professional to‑do lists that might feel endless, finding time for a full workout can feel overwhelming. That’s where micro workouts come in!

Micro workouts are short bursts of movement sprinkled throughout your day. They don’t require special equipment, a full change of clothes, or a big time commitment. Only a few intentional moments to move your body. And the best part? These small, intentional movements all add up!

Below are simple, realistic ways to fit micro workouts into your workday whether you’re in an office or working from home.

1. Set an Hourly Stand‑Up Reminder

One of the easiest ways to start moving more is to set a reminder to stand up at least once an hour. Use your phone, smartwatch, or calendar to set these hourly reminders. I personally use my Apple Watch and it works great! When that reminder goes off:

• Stand up and stretch.
• Walk to refill your water or coffee.
• Take a few laps around your office or home.

These extra steps might feel small, but over the course of a day, they will definitely add up! Bonus: Count your steps on a step tracker and set daily goals to get a few extra steps each day.

2. Turn Standing Breaks Into Mini Workouts

Once you’re already standing, take it a step further (literally!). During your breaks, try adding an extra movement boost:

• Do 10 standing ab crunches.
• Knock out 10 squats.
• Try calf raises or wall push‑ups.
• Add 10 leg lifts to the side or back on each side.

You can repeat one or two of these every hour. Not only do they count as micro workouts, but they also help wake up your body, boost circulation, and increase energy. Especially during that mid‑afternoon slump!

3. Protect Your Lunch Break (and Move During It)

It’s tempting to work through lunch (I often do, as well!), but your body and brain truly need that break. Even if it’s a shortened lunch!

Use at least part of your lunch hour to move:

• Walk around your office building, around your home, or hop on the treadmill if you have one close by.
• Form a walking group with your co-workers! It’s a great time to get in your steps and personally get to know your co-workers.
• Run an errand and take extra laps around the store.
• Step outside for fresh air if the weather allows.

If you work from home, lunch is the perfect time to sneak in a short workout. Even 10–20 minutes counts! If you are looking for a quick workout to burn calories and get in a few squats, try my 13 Minutes – Get Your Heart Pumping Zumba Workout (Part 1) workout!

4. Stack Movement With Habits You Already Have

One of the easiest ways to build consistency is to pair movement with things you already do every day:

• Do squats or pushups (counter pushups count!) while waiting for your coffee to brew or your smoothie to blend.
• Stretch your calves or hamstrings or pace during phone calls.
• Stand or march in place while reviewing emails.
• Do a few shoulder rolls every time you hit “send.”

There is no extra time required! It’s a great way to fit in extra movement using the time you already have.

5. Add Desk‑Friendly Movement

Looking for some exercises you can do while seated at your desk? Here are a few ideas:

• Seated core twists (catch up on emails and work your core).
• Ankle circles (engage your core and circle your ankles in both directions, figure eights, or even spell your name).
• Glute squeezes (engage your core and squeeze away!).
• Neck stretches and posture resets (do this when your timer goes off to stand).

These small movements will help reduce stiffness and tension from sitting too long and get in some toning at the same time.

6. Remember: Progress Over Perfection

Micro workouts aren’t about doing everything, but about doing something. You don’t need a full 60‑minute workout to support your health. 10 minutes a day can make a big difference. I use the Love Sweat Fitness workout app and it includes free 10-minute daily workouts. If you are looking for movement ideas, give it a try! Any type of movement throughout your day will help you:

• Improve circulation.
• Increase energy.
• Support strength and mobility.
• Boost mood and focus.

Think of movement as a form of kindness to your body, not another item on your to‑do list.

Final Thoughts

Fitting in your full workouts during the busy workweek can be a challenge. Try fitting in these micro workout ideas and see how they add up! Your workday doesn’t have to be completely sedentary. With a few intentional choices, you can get in those extra steps and even some toning moves. Start small, stay consistent, and remember every little bit counts! You’ve got this!

Disclaimer: I’m not a licensed therapist, medical professional, nutritionist, or fitness expert. The thoughts and tips shared here are based on my own experiences and are meant for general inspiration. Always consult a qualified professional if you need personal, fitness, or nutritional advice or support. This post contains some affiliate links for your research or shopping convenience. Click here to read my full disclosure policy. 

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