Why Should You Workout Even During Workday?

We live in a world where schedules are packed with personal and professional obligations. But we forget one of the most important obligations – to ourselves and our health! The importance of a workout even during your work day cannot be overemphasized.


Here are useful tips that you can adopt to find the time for a workout on your busy workday. Just choose a few of these tips that will suit your lifestyle.

Set a Commitment to Work Out During Work Days

Every healthy lifestyle-related decision should start with a strong commitment. This is true when making the decision to work out even during a busy workday.

You must make the mental commitment first. You can then follow through with the concrete steps that will turn your decision into action. You may, for example, do these steps:

  • Find the time in your calendar for at least a 15-minute workout three times a day.
  • Pencil in your workout periods into your organizer.
  • Follow your set schedule or be flexible about it.

The most important thing about it is that your decision ends in action of the right kind.

Wake Up Earlier

If you’re a morning person, you can just set your alarm earlier by 30 minutes or so. You will then have time for a 15- or 20-minute workout before going about your day. Your day will begin on a chipper note, too, since exercises releases feel-good hormones.


You may wear your workout gear to bed. You can then work out as soon as you get out of bed. But if working out early in the morning isn’t your thing, you can find other times. You can exercise during your morning break or lunch break, for example.

Commuting While Working Out

Getting the benefits of moderate exercise will be easier. Just turn your commute into exercise time. You can think of the roads as the venue for your cardio exercises. A few ideas include:

  • Jogging to work, if it’s just a few city blocks away
  • Biking to the office for longer distances, especially in a bike-friendly city
  • Parking farther away from the office and walking the rest of the way
  • Climbing the stairs instead of riding in the elevator. Power up your stair-climbing exercise by increasing your speed or taking the steps two at a time.

By the time you’re in the office, you may be a bit sweaty. You can bring your work clothes in a bag or leave spares in your locker.

Exercise on Your Lunch Break

Instead of getting a power nap or socializing with others, get to the gym for your daily dose of exercise. You can also go for a brisk walk in the park, if the weather permits. You can perform light stretching and lifting exercises with a chair and dumbbells.


Exercising on your lunch break has its benefits. Your mind and body will be more alert after exercising so you become more productive. You can also burn the calories from your morning snack and lunch.

Take Small Breaks Every Hour

Your body can only take so much work after an hour. Your concentration can waver and your posture begins to slacken. You can prevent these things from happening by engaging in small breaks.

During these small 5-minute breaks, you can try out these workouts. You don’t even have to ask your boss’ permission unless you’re in the middle of a meeting.

  • Sit on a stability ball. Do overhead presses, abs crunches, and dumbbell curls for 12-15 reps.
  • Sit straight on your chair. Keep your feet and legs together. Keep your abs engaged and your arms extended in front. Draw your shoulder blades together as if making them “kiss” and relax. Do these for 5 reps. Make 10 small circles with your hands. Do the kissing and circling combo 8 times.
  • Stand with your feet together behind a chair. Hold onto the chair with both your hands. Lift your heels off the floor while squeezing your thighs together. Rotate your lower body to the left. Bend your knees slightly and do up-and-down actions by an inch. Repeat for one minute.

Lower your heels to the floor. Repeat the process but rotate to the right. Repeat for one minute, too. In three minutes, you have worked out your thighs. You will also find many exercises for your upper and lower body. You should cycle through these exercises for a whole-body program on your work days.

Multitasking Your Muscles Is the Key

Instead of isolation exercises, you can go for compound exercises. You’re working out several muscle groups in a 30-minute workout. Your exercise efficiency will improve for it, too.

Yet another way to get more from your short workout is to multitask. Your best bet: A treadmill workout that combines cardio and strength training. Here’s a challenging 10-minute workout.

  • Get on a treadmill while holding a three-pound dumbbell in each of your hands.
  • Set the treadmill’s speed to a brisk walk.
  • Perform in quick succession a series of exercises. Do bicep curls, shoulder presses, triceps extensions, front laterals, and side laterals for one minute each.
  • Keep your balance by walking in a brisk pace, too.

Do this amazing combo 2-3 times a week in your office gym. You should increase the duration of the exercises from one to four minutes. But don’t plunge into these exercises. You should start with small changes in your routine. You are more likely to stick to your workout plan.

Why? You will not feel overwhelmed by the changes. You can also take pleasure in the small yet observable changes in your mind and body. You’re also building your confidence for the bigger changes in your routine.

Final Words

Indeed, a busy day shouldn’t be an excuse to be lazy about working out. In fact, it’s a great reason to work out! You will feel better able to deal with the challenges of the work day ahead.