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Start-Ups

Increase Workday Productivity and Break Up the Day with 30-Minute Workouts

By Garrett Spence   |    April 23, 2014   |    4:24 PM

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.

  1. Warm-up:
  2. Jumping jacks, 1 minute
  3. Squats, 1 minute
  4. High knees, 1 minute
  5. Jogging in place, 1 minute
  6. Jumping jacks (faster), 1 minute
  7. Stretch:
  8. Toe touch, 30 seconds
  9. Standing back bend, 30 seconds
  10. Chair pose, 30 seconds
  11. Wide-legged forward bend, 30 seconds
  12. Spinal twist, 15 seconds each side

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.)

  1. Push-ups or modified pushups
  2. Jump squats
  3. Mountain climbers
  4. Lunges
  5. Bicycle crunches
  6. Repeat this circuit 4 times, or as many times as you’re able to. The key is to go FAST during the 30-45 seconds of activity.
  1. Cool-down:
  2. Toe touch, 30 seconds
  3. Runner’s stretch, 30 seconds each side
  4. Standing side stretch, 15 seconds each side
  5. Standing back bend, 30 seconds

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.