15 Minute Workout for Work

One of the biggest challenges people have with incorporating physical activity into their daily life is not having enough time to fit it in! A trip to the gym can get overwhelming when you are working, in school, a parent, trying to cook, clean, have a social life, etc. That being said almost all of us can find 15 minutes in our day.

This 15 minute workout is “work” approved. You can do most of the exercises at your desk! No excuses now folks! Let’s get moving!

Incorporate movement in your everyday life! Even if it is just a jumping picture

Incorporate movement in your everyday life! Even if it is just a jumping picture

15 Minute Work Workout

Strength (5 minutes)

Heel Raises (30 seconds)

Toe Raises (30 seconds)

Seated Leg Lifts (2 x 30 seconds)

  • Use a paper ream as a weight if needed

Tricep Dips (2 x 30 seconds)

Lunges (2 x 30 seconds alternating legs)

  • Use running arm form

Wall Sit (2 x 30 seconds)

  • Make a chair with your lap

Cardio (5 minutes)

Walk up and down the stairs (or lightly jog/run up & walk down) for 5 minutes! Listen to music while you work or think through your next meeting. Try to walk up the stairs with a purpose using big arms and high knees. Walk down as recovery.

Flexibility (5 minutes)

Standing Straddle Stretch (20 seconds to the right, left, and middle)

Quadriceps Stretch (30 seconds per leg)

Arm Overhead Stretch (30 seconds per arm)

Arm Across Stretch (30 seconds per arm)

Achilles Stretch (30 seconds per leg)

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. Please consult with your primary health provider before starting a new exercise regimen. For specific medical advice you should consult your physician.
Workouts don't have to suck! Have fun... channel your inner kindergardener self and make movement fun again. Me at my kindergarden talent show with my best friend from back in the day (I'm on the left).

Even though we aren’t kids anymore and have to work now… workouts don’t have to suck! Have fun… channel your inner kid self and make movement fun again.
Me at my kindergarden talent show with my best friend from back in the day (I’m on the left).

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