Working Your Workout

Tips for fitting exercise into your work day.

Photo by Gili Benita on Unsplash

We all know in today’s world, there is not enough time in the day to get everything done. Most people work long hours at jobs, then come home to families with active lives of their own. Parents struggle enough trying to get in family time with all of the extra-curricular activities their kids are involved in. With the ever-growing struggle to get through the day, when is there time or energy to workout?

The truth is, the best time to workout is when you think you have no time at all. I know, it sounds crazy. How can you possibly exercise when you have to finish that project for the boss, or you are in the middle of making dinner for the family?

We have been trained that working out takes thirty minutes to an hour of our day, without interruptions, in order to achieve any kind of result. With that kind of thinking, of course, there is no time to get in a workout. However, you don’t need to block off all that time in order to get in a little activity and be healthier.

Here are four easy exercises you can do throughout the day without having to stop working or living your normal life.

Counter Push-ups

There are very few homes or jobs out there that do not have some sort of counter in them. Now, getting on the floor doing push-ups isn’t conventional if you are in the middle of cooking dinner. However, pushing off the counter while the meat is sautéing is a fairly simple thing to do. All you have to do is step away from the counter a couple of feet, lean in with your hands braced to the counter, and straighten your back. (It is important to keep good posture when exercising so you don’t do damage to your back.) Once in a push-up position do ten push-ups by bending and straightening your arms. It is simple and builds the muscles in your arms. I find I do ten counter push-ups almost every time I go into my kitchen. It is easy, takes less than a minute, and by the end of the day I have done nearly 200 push-ups.


I’m sure just hearing the word made you cringe a little, but hear me out. I’m not telling you to do a bunch of squats at one time. No, just like the push-ups, pick a room in your house (or work) that every time you enter it, do ten squats. Again, make sure to keep your back straight then slowly bend your knees until you are in a sitting position. Once there, hold for a second before slowly standing up. Doing squats slowly help to strengthen your muscles without giving you flat bottom syndrome. For me, I do them after every trip to the bathroom. (Of course, after I use it.)

Tummy Contractions

We all want a flat firm tummy, but don’t always know how to go about getting it. Doing hundreds of crunches in the morning or before bed is not a fun thought. Here is a simple trick to get a similar effect while sitting at your desk or watching television at night. Simply pull in your stomach and hold it before letting it go. It simulates the effect of doing crunches. While it isn’t as effective as actual sit-ups, getting in the habit of doing them several times a day will have a strong impact on your abs.


This may be the only one which is more difficult to achieve. However, if you have access to stairs in your home or work place, use them to your advantage. First of all, always take the stairs instead of the elevator. If you are brave enough, take them two at a time for an added boost to strength. If you wish to get in a bit of cardio in your day, try going up and down the stairs a few times during your lunch break. By sectioning off a little of your break time to get in some activity, not only will you be building your health, but you will give yourself an energy boost to get through the second half of your day.

Now getting a good walk or jog in is still great for your heart. Making sure to add cardio to your routine is important for your health. However, when your day is busy, and you don’t feel like you have time to workout, sneak a few of these simple exercises into your day, and you will certainly see a difference in your physical and mental health.