Employee Wellbeing
September 8, 2023

5 Quick Workouts for Busy Employees

5 quick ways to improve your wellbeing throughout the day

Hilda Bahringer
2 minutes

In the midst of the fast-paced corporate world, finding time for a comprehensive workout can often seem like an unattainable goal. However, the reality is that even short bursts of exercise can contribute significantly to your health and well-being. For busy employees with jam-packed schedules, incorporating quick and effective workouts into your routine is a game-changer. These 5 quick workouts are designed to fit seamlessly into your day, ensuring you stay active and energised, no matter how hectic your schedule may be.

The Importance of Physical Activity for Busy Employees

Amidst back-to-back meetings, looming deadlines, and constant digital interactions, prioritising physical activity might not be at the forefront of your mind. Yet, staying active is essential for your overall well-being. Regular exercise not only boosts your energy levels but also enhances your mood, reduces stress, and improves cognitive function. By incorporating quick workouts into your routine, you're making an investment in your health that pays dividends throughout the workday.

Benefits of Quick Workouts

Don't underestimate the power of short workouts. These compact sessions may be brief, but they offer a multitude of benefits. Quick workouts improve blood circulation, which means more oxygen reaches your brain, leading to improved focus and mental clarity. They also stimulate the release of endorphins, those feel-good hormones that combat stress and elevate your mood. So, even when time is scarce, a quick workout can leave you feeling rejuvenated and ready to tackle your tasks.

Workout #1: The Power Walk Break

When you find yourself with a spare 10 minutes between meetings or during your lunch break, consider taking a power walk. This simple yet effective activity gets your heart rate up, increases blood flow, and provides a much-needed break from your desk. Whether you're pacing around the office or taking a stroll outside, a power walk can invigorate your body and mind.

Workout #2: Desk Stretches

Sitting at a desk for prolonged periods can lead to stiffness and discomfort. Combat the negative effects of prolonged sitting with desk stretches. These can include neck stretches, seated twists, and shoulder rolls. Performing these stretches at your desk helps alleviate muscle tension and improves flexibility, all without leaving your workspace.

Workout #3: Mini Circuit Training

Short on time? A mini circuit training session might be just what you need. This involves performing a series of exercises in rapid succession, targeting different muscle groups. Include exercises like squats, push-ups, lunges, and planks. Alternate between each exercise with minimal rest to keep your heart rate elevated and your muscles engaged.

Workout #4: Chair Yoga

Yoga doesn't always require a mat and a serene environment. Chair yoga is perfect for a quick office workout. Engage in gentle stretches and poses while seated at your desk. Seated forward bends, seated spinal twists, and ankle circles can help improve flexibility, relieve tension, and provide a mental break.

Workout #5: Breathing Exercises

Never underestimate the power of focused breathing. Find a quiet space, sit comfortably, and take slow, deep breaths. Deep breathing has a calming effect on the nervous system, reducing stress and promoting relaxation. It's a quick way to reset your mind and increase your focus.

Incorporating Quick Workouts into Your Schedule

The beauty of these quick workouts lies in their flexibility. They can be tailored to fit into even the busiest of schedules. Use short breaks, transition periods between tasks, or even moments of waiting to squeeze in a workout. By incorporating physical activity into these intervals, you're making the most of your available time.

Staying Consistent and Motivated

Consistency is the key to reaping the rewards of quick workouts. Treat these exercise sessions as non-negotiable appointments with yourself. Set reminders, create a workout buddy system with colleagues, or track your progress to stay motivated. Remember, even a few minutes of exercise can have a positive impact on your well-being.


In a world where time is a precious commodity, it's easy to sideline fitness. However, with these 5 quick workouts, lack of time is no longer a valid excuse. Whether it's a power walk, desk stretches, circuit training, chair yoga, or breathing exercises, each workout offers unique benefits that contribute to your physical and mental health. By prioritising these short bursts of activity, you're not just staying active; you're enhancing your overall work performance and quality of life.


  1. Do these workouts require any special equipment or gym membership?
    Not at all. These workouts are designed to be equipment-free and can be done in your office space.
  2. How frequently should I do these quick workouts?
    Aim for consistency. Doing at least one quick workout per day can have a positive impact. However, even a few times a week can be beneficial.
  3. Can I do these workouts in professional attire?
    Absolutely. These workouts are designed to be office-friendly and can be done without changing clothes.
  4. Are these workouts suitable for all fitness levels?
    Yes, these workouts are versatile and can be modified to suit different fitness levels. Listen to your body and adjust as needed.
  5. Will these workouts help reduce work-related stress?
    Definitely. Physical activity has been shown to reduce stress and improve mood. These workouts can provide a much-needed break from work pressures.

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