Beginner's workout to do during your break in work in the office

Beginner's workout to do during your break in work in the office

Beginner's workout

Do you need a simple and short workout for beginners you can do during a break in work when you are in your office? Try this training that can make awesome results and will definitely make you healthier.

Did you know, that according to NSH (National Health Service) office workers should train minimum 150 minutes per week? And that more than half of them isn't workout even that minimum?

I would like to meet office workers expectation, so I thought I can give you a simple workout for beginners that you can easily do when you have your work's break or lunch time.

This training will definitely make you healthier, especially if you spend most of your day sitting in a chair. Try to do this every day.

Training for beginners

Firstly you should warm up for about 3-5 minutes. You can do this on the treadmill. Every exercise should be done for about 30 seconds, then you can rest for another 15 seconds. Here are the exercises in your workout:

  • Bodyweight squats
  • Bodyweight lunges
  • Press ups
  • Bent over rows
  • Crunches

After all that five exercises take about a minute rest and then make it again and again (3 repeats). When you will finish the workout, you should make some stretches to cool down.

Beginners Simple Workout Plan

If you like this workout but you think that it's still not enough for you or you want to exercise also in the morning, make sure to see our morning workout. It will make the start of your day energized and will help you to wake up.


Remember, that by increasing your daily activity by working out you can improve your health, reduce the risk of depression and increase your energy. This beginner's workout to do during your break in work in the office can help you with that.

Wojciech Kuźma

My name is Wojtek and I am very happy that you came to my healthy lifestyle blog. In human life, health is probably the most important factor needed for happiness, so I thought I will make a contribution to this and try to promote healthy eating and sport.

If you liked this article, be sure to leave a comment and read some more!

4.80 | 5 votes
Comments: 8
  •   22th May 2017, 09:25

    Seem like a good training for me, hope to start my workout today, thanks!

  •   11th August 2017, 10:08

    It will come in handy because since I changed my job to office condition is terrible: D This text was translated automatically. Original text is below: Przyda się bo odkąd zmieniłam pracę na biurową kondycja jest fatalna :D

  •   3rd May 2018, 12:21

    Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you can do with some pics to drive the message home a bit, but other than that, this is fantastic blog. A fantastic read. I will definitely be back.

  •   8th May 2018, 22:10

    Hello! I could have sworn Ive visited this blog before but after browsing through many of the posts I realized its new to me. Nonetheless, Im certainly pleased I found it and Ill be book-marking it and checking back regularly!

  •   11th May 2018, 19:25

    workuot is very essential for fitness :) thank you .. keep it up

  •   29th May 2018, 18:09

    You could definitely see your skills in the work you write. The world hopes for even more passionate writers such as you who arent afraid to say how they believe. All the time go after your heart.

  •   12th June 2018, 20:21

    This design is spectacular! You certainly know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost...HaHa!) Wonderful job. I really loved what you had to say, and more than that, how you presented it. Too cool!

  •   11th May 2019, 12:11

    Great & informative post. If we repeat these exercises daily we will always remain fit. Even these exercises are not difficult to do. I agree with you. Its really a short 15 Minutes Workout. if you want to read blogs regarding street workout I think you should visit The Street Workout site. Thanks for sharing a great blog with us

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