Mini Body Weight Workout

This is a whole new way of approaching fitness. People at work might stare funny at you while you are doing some of these but just smile and say “hey, why don’t you join me?” Most people are too self conscious to try something like this, but not you, you are a goal achiever.

Here’s how it works (these workouts can be done at home or even in your office):

Mini workout for home or office using body weight exercises.

If you are already doing traditional workouts you can do these on busy days or add them to get over a plateau. Because there are only a couple minutes required per session you won’t even notice you are working out several times each day.

By using only body weight exercises you can fit these in anywhere, no equipment to drag around. Each set is completed within 2-3 minutes. Now here is the secret – you do these 6-8 times per day.

You might be thinking the office people are going to stare at you – and they might – but often people will join in and why not put yourself in charge of the new “office fitness” charter, and round up the troops into a full supporting fitness team!

If you have a private office or work from home, you can still do them. If you have small children at home with you – kids love this and it will be like having your own little cheerleaders joining you.

Try and schedule these every hour on the hour except lunch time. For example if you are working a 9-5 office schedule, try 09:00 am, 10:00 am, 11:00 am, 1:00 pm, 2:00 pm, 3:00 pm, and 4:00 pm.

If you have some favorite exercises you like to do, just add them to your routine. There are not any crunches or any exercises included here that will muss up your office clothing. There are just some things best not done in a suit or skirt!

The Two Minute Circuit

A 2-3 minute circuit of these exercises will get your blood pumping, elevate your heart rate and, work your muscles. You most likely won’t break a sweat so you don’t have to worry about that.

Is 20 min of steady circuit or cardio more beneficial to your heart?

Yes it is, but this is about fitting it in. It all adds up and it’s good for you.

You will burn calories, you will benefit your muscles and you will feel more alert.

Here’s an example workout routine at home or the office.

Mini Workout Example

You don’t have to worry about breaking into a sweat doing these mini workouts because there are no explosive movements like jumping jacks or burpies but if you want to add them – they are great.

09:00 am
– 10 regular or modified pushups
– 15 squats
– plank hold for 60 seconds

10:00 am
– high leg march (knee taps) knees are parallel to floor – 3 minutes

11:00 am
– 15 chair dips
– plank 2 minutes

1:00 pm
– 10 each side leg lift
– 15 calf raises

2:00 pm
– 10 Pushups
– mountain climber 1 minute
– plank 1 minute

3:00 pm
– plank holds (hold as long as possible in 3 minutes)
– one legged toe touch

4:00 pm
– 10 close hand pushups
– 10 each: straight leg kicks

A fun thing to consider is stair races. If you have at least one level of stairs try this:
Take the stairs two at a time and go up a flight, stop and drop to do 10 pushups.
Go down the steps quickly and at the bottom do 15 squats then drop into a plank and hold for 60 seconds.

You don’t need to do these in the order listed and feel open to use your creativity and come up with your own mini body weight workouts.

More Office Exercise Ideas

Here are some office exercises you can use too.

Compare Various Office Exercise Equipment