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7 Ideas To Get Moving During the Workday

Welcome to Fitness Friday!

As you read this I’m either on a plane or in Florida for a racecation and to visit family.

Let me introduce you to my friend, Jen, the voice behind Burpees For Breakfast. Jen was kind enough to help me out with a guest post for the week I’m traveling and for what turned out to be an unusually busy week at work. Thank you Jen!


Jen is a healthy living blogger at Burpees for Breakfast where she shares about two of her biggest passions, fitness and food. During normal business hours, she works as a Project Manager at a Web Development Company. In the wee hours of the morning and after work, this NASM Certified Personal Trainer and AFAA Certified Group Fitness Instructor, she inspires others to make fitness fun through personal training, Bootcamp classes and creative workouts that can be found on her blog. The journey to heal her gut not only sparked an interest in clean eating, but forced her to start creating her own allergy friendly recipes, free of gluten and dairy.

Jen loves all breakfast foods, especially pancakes. And her favorite exercise is in fact, a burpee.


When I read the email from Jill a while ago, asking me to do a guest post for her, a GIGANTIC smile covered my face. And I instantly said ‘Yes.’ I racked my brain trying to think of what to share and a few weeks ago it hit me.

I am sure that like me, a majority of you lovely readers, have a desk job. That means sitting down for 7-8hrs a day. That’s a long time. As a fitness professional and someone that generally likes to be active, I’ve had to figure out a few tricks to keep my body moving throughout the day.

Luckily, my job is incredibly flexible, to where I am able to work from home a couple days a week if need be. While I love that option, I usually head into the office. We recently moved to a co-working space for entrepreneurs and small business, which is filled with lots of workspace options.

Now, like others, I have read my fair share of articles with suggestions on how to incorporate movement into a workday, with ideas ranging from stretches at the desk to turning meetings into walking meetings.

While there are some great suggestions, I’ve come up with my own list of creative ways to get moving during the work day.

7 Ways To Get Moving During the Workday jillconyers.com burpeesforbreakfast.com #move #fitness

1. Water Breaks: Look at any article with ideas on how to move more at work and each one will tell you – Take a walk break. I agree. But sometimes it’s tough to get outside and with the cold weather approaching, this girl will not be setting foot outside to get in a ‘walk break.’ Ain’t got no time for cold weather. So, a walk break turns into a water break.

I bring my 32-oz Nalgene to work every day and drink it through a few times. Plus, I drink at least a few cups of tea a day. Just between beverages (and sometimes snack) breaks, I get in some extra steps. But, after a tip from my co-worker, I don’t fill up the Nalgene the way, which means getting up to fill it more frequently, resulting in even more steps!

2. Bathroom mini circuit: Call me crazy, but usually, before I leave the restroom, I perform a mini circuit. It gets my heart rate up and my body moving, especially after a long meeting. My favorite exercises are squats, jumping jacks, butt kicks and elevated push-ups on the sink. Usually 10 reps of each.

3. Sit on a stability ball: With a variety of workspace options, there are a few stability balls floating around the building. The stability ball is a great alternative to a regular chair. Yes, you are still sitting, BUT you are engaging those core muscles and focusing on your posture. More muscles are firing and working when you sit on a ball, as opposed to a chair. I like to move in circles, side to side and even hop a little.

4. Plank:30: A few weeks ago at work, we had Plank:30 in the afternoon. A few different people wanted to see how long they could hold plank – and to see if they could plank longer than me (I won at just over 3 minutes and beat the boys!). Whether you can hold plank for :30 seconds or 3 minutes, find an area out of the way in your office, and plank it up. Invite co-workers to join it and start your own Plank:30! Make sure to check out some of my favorite plank variations too.

5a. Stand: More often than not, I can be found at the standing desk area. What I like so much about the standing while working is that I can sneak in extra movement. Little leg lifts here, a few sets of calf raises there, a little shoulder stretchy stretch. Standing also helps me work on my posture. Every time I notice my shoulders are rolled forward or my back is arching and things start becoming all about the bass, I make sure to engage my muscles and realign.

5b. or Walk (on the TrekDesk): We are fortunate enough to have not one, but two tredmill desks at the office. I usually try to get in at least 3,000-4,000 steps (around 35-40 minutes) each day, but can usually mange 5,000-6,000. I’ve even made it to 10,000 a few times! Just on the desk. If you have access to one, my recommendation is to start slow and then work your way up. I can walk consistently at 2.5-2.7mph, faster if I am jamming to some good tunes or hyper focused on a project. I love working and walking at the same time. #multitasking

6. Kettlebell Break: I read an article a few weeks ago, where the author said that he did kettlebell practice during this breaks at work. He’d close the office door and do a cleans, snatches, or work on his swing. Idea stolen. When I work from home, I sneak in some swings and work on my clean and press. I’m planning on bringing the bell to the office and doing a little farmer’s carry and suitcase deadlift.

7. Set a timer or alarm. And don’t hit snooze: Sometimes, I get too wrapped up in work…or too lazy to get up a move around. This is where setting a timer on my phone or a calendar event on my computer comes in handy. It’s really easy to just hit that snooze button or ignore the alert, but more often than not, I am glad I got up and moved. One of my new favorite apps is called HotSeat. I can schedule movement breaks throughout my day or sync it with my calendar to go off at random times. Two minutes of movement every hour sure adds up!

So tell us, how do you sneak in movement during your work day?

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  1. I love all of these ideas! When I used to work, I would try to get up several times throughout the day and walk for a bit and usually fill up my big water mug. I also tried to take the stairs often too. It’s tough to fit in exercise at a desk job!

  2. This is so awesome!!!
    When I worked at a school, my coworker and I always set a time for every hour – we did sit-ups on the stability ball, push-ups between 2 counters and a 1 minute wall sit. I also took some resistance bands so every other day we did a mini band workout – it made the day pass super quickly and kept us from sitting all day long!!!

  3. Since I spend a lot of time driving to clients homes and teaching classes and doing work from home, I almost make it a daily ritual to get outside to walk my dog for at least 30 minutes. It feels so good to move, get the fresh air, disconnect, and spend time with my favorite fur ball!

  4. I need to get better about getting off my butt during the day! Lately I’ve been at the computer so much more than usual and I need to sneak in more movement. These are great creative suggestions, thanks!

  5. I am actually pretty good about moving – I work from home most of the time, so my bad habit of getting up to do chores is actually good for my body (if not for my productivity). When I’m at work, it’s at the reference desk of a busy library, so plenty of opportunities to move.

  6. Wonderful tips. I worked an office job before my son was born and then a few months after having him. Having a standing desk was the best thing EVER! Fortunately, it was adjustable so when I was super pregnant I was able to sit part of the day.

    Bathroom mini-circuits… love that idea! For my last few months in the office, I would do squats and lunges during my time spent pumping milk for my son. Thank God for electric breast pumps! Any little workout helped to brighten the day and gave me more energy, especially to get through long afternoons.

    Now I’m a stay-at-home mom and I try to take advantage of any chance I have to actually sit down! Each job has it’s ups and downs 🙂 I love being at home, but I sure wish I could have taken that adjustable standing desk with me!

  7. Great post! Although I am a stay at home/work at home mom these days, I find myself sitting more than I should. I will definitely incorporate some of these tips into my day!

  8. Such a great post and so many creative ways to sneak it in. and I work on a treadmill desk but usually keep it at 2.0–now I’m going to crank it up and see if I can manage a higher speed!

  9. great tips! I where a Fitbit so I know how many steps it is to the copier, how many steps to the bathroom, isn’t that crazy! I keep a picture of chair exercises taped to my file cabinet to remind me to do something but there is always room for improvement!

  10. My job involves a lot of meetings and sitting and I am always trying to take laps around the office…walk to the far bathroom or water fountain– I need to move during the day

  11. I’m currently a student, but I try to incorporate exercise in my day by walking to school and back, and using the gym after class or when I have time in between classes

  12. These are great ideas. I TRY to be more active at work, but I usually fail horribly. Maybe these will help!

  13. Luckily, my job is fitness and/or writing about fitness so I tend to get a ton of exercise into my day. However, I do spend a lot of time behind a computer. I use the timer technique so I’m not sitting for more then 45 minutes at a time. Sometimes my “timers” are my 5 year-old twins. There’s no such thing as sitting when they’re around!

  14. I’m lucky that my job requires standing and actually exercising for most of the day. When I do have to sit to do charting, I prefer to sit on a stability ball or use a stand up desk. I also use my break time in between patients for mini plank or yoga sessions.

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