March 19, 2020 at 02:00PM by CWC
At the end of a long day of working from home, there’s a high chance that your brain and body are filled with pent-up energy. If hours of sitting criss-cross-applesauce on your couch have you yearning to run laps around the block come quitting time, we’ve got an easy way to get some of those ants out of your (sweat) pants: Commit to moving all day long by way of the 60/60 workout plan, which basically equates to a 1-minute desk workout.
It requires zero equipment, and is easy to do no matter where you are. All you have to do is get your body moving for 60 seconds, every 60 minutes. It may sound simple, but doing a one-minute desk workout at multiple intervals throughout the day can help keep your mind and muscles from getting bored. “By moving on the hour, you’re stimulating both your mind and body, which reduces anxiety and improves performance,” says Rhys Athayde, chief experience officer and founding trainer at DOGPOUND.
He notes that it’s recommended to get up and take a walk every hour to stimulate blood flow (and to get those steps in!), but getting creative with how you’re moving can help kick things up a notch. “Finding alternative movements that are more challenging can help you focus on areas of your workouts you may need to improve on,” he says. So for example, if you want to be able to do 30 pushups in a row, doing one minute’s worth of them every day will help you build up the strength you need to get there.
While working from home, Rhys suggests setting an alarm every hour on the hour, and spending one minute doing as many of each of the below moves as you can (you’ll do a different move at every interval)—the more frequently you do it, the more reps you’ll be able to get in in under a minute. By the end of the day, you’ll have gotten a full 10-minute workout in without even realizing it (which FWIW we called as one of our 2020 Trends).
9 a.m.: Squats
10 a.m.: Side lunges
11 a.m.: Burpees
12 p.m.: Push-ups
1 p.m.: Plank
2 p.m.: Mountain climbers
3 p.m.: Curtsy squat
4 p.m.: Tuck jumps
5 p.m.: Jumping jacks
6 p.m.: Plank-to-push-up
If you’re looking for something more substantial, try this 20-minute core and glutes workout for when you just need to get your body moving. Plus, a few more tips to help you stay productive while working from home.