I don’t know where anyone gets the idea that a time limit has to be placed on a workout. A workout needs to be efficient for sure but, I think what’s important is the quality of your workout, not just the quantity. When doing some high intensity interval training you would like 20-60 seconds of high intensity followed by 1-3 minutes of rest. Typically a HIIT workout should last 10-30 minutes.
Here is a short HIIT workout you can do at your desk during your lunch or maybe even in place of your lunch.
Squat Thrust – Do a squat and on the way up do a military press. If you have two 5 lb. dumbbells in your desk use those for added resistance.
The Lateral Raise – Stand with your hands at your side from this position raise your hands laterally over your head and then down; on the way down bend slightly at the knees and rapidly stand raising your arms laterally once again, if you have a set of dumbbells great.
Ski Poling With Weights – Stand with your hands at your side hands slightly closed. Raise both hands over your head and then swing down bending at the waist knees slightly bent. Their arms should swing behind them tightening your triceps. You should then swing your arms above your head again and repeat the same motion. This activity is very similar to that of a cross country skier. Many years ago I hurt my knee and it was difficult to run and I discovered a book called Heavyhands written by the late Dr. Leonard Schwartz; a true pioneer in the fitness industry. This exercise was developed by him.
Pushups Off Of Your Desk Or Counter – Avoiding the floor try doing push-ups off of your desk or counter. If you can wrap a resistance band around your back to make it a bit more difficult. Shoot for 30 seconds or 25 reps whichever comes first.
Do each exercise for between 30 and 60 seconds with a 90 second break between each exercise. At the maximum end that would be about 10 minutes. Now take a ten minute walk. That would equal 20 minutes. You can do this 1-3 times during the day as your schedule permits.
What you are actually practicing is something called micro workouts. Micro workouts are short, intense bursts of exercise that typically last anywhere from 1 to 15 minutes. They’re designed to be squeezed into a busy schedule and don’t require a gym or a large time commitment. The idea is to get maximum benefit from minimal time by focusing on quick, efficient movements that raise your heart rate or target specific muscle groups.
Here’s a breakdown of what micro workouts usually involve:
Time Efficient
- Can be done in a few minutes—perfect for breaks during the day.
- Popular versions include 1-minute push-up sessions, 5-minute HIIT routines, or desk exercises.
Examples
- Bodyweight exercises: squats, push-ups, lunges, planks.
- Cardio bursts: jumping jacks, burpees, mountain climbers.
- Resistance band moves or quick dumbbell circuits.
- Even stairs or brisk walking for a few minutes counts!
Frequency
- You can do several micro workouts throughout the day—like 3–5 sessions spread out—to accumulate the benefits of a longer workout.
Benefits
- Boosts metabolism and energy.
- Improves strength, mobility, and cardiovascular health.
- Helps break up sedentary time during the day.
- Easier to stay consistent with—especially for people who “don’t have time.”
Tips for Success
- Stack them with daily habits (e.g., 10 squats after brushing your teeth).
- Set phone reminders or use fitness apps for structure.
- Focus on intensity since the duration is short.