Quick Workouts - A Simple Before-Work Routine

Quick Workouts Before Work!

A lot of people say they don’t have time to go to the gym, before work but I’m here to give you some exercises that you can do to get your day started on the right foot!

These are simple workouts that anyone can do. It is quick, easy and can be done at your house right before work or school. This workout takes 20 minutes. It also is a total body workout to get all your muscles moving.

Record how many reps you can do in a minute and try and improve the second round or on a different day. To make these more challenging you can always add weight to all of these exercises.

  • 1 minute Stretching
  • 1 minute Jogging in place to warm up
  • 1 minute Burpees
  • 1 minute Air Squats
  • 1 minute Pushups
  • 1 minute Plank
  • 1 minute Wall Sit
  • 1 minute Bicep Curls
  • 1 minute Arm Circles
  • 1 minute Rest
  • 1 minute Burpees
  • 1 minute Air Squats
  • 1 minute Pushups
  • 1 minute Plank


- jump up, go down into a pushup position, chest to floor then repeat


Air Squats

-  feet shoulder width apart, keep your head and chest upright, knees behind toes 



- feet close together and arms a little bit further than shoulder width apart. keep your body in a straight line if possible throughout the exercise and bring your chest to the floor and back up


- Have only elbows and feet on the ground. Keep your body in a straight line if possible and keep your abs flexed while doing the exercise. The modified version of this if you cannot do a normal plank is to put your knees on the ground.


Wall Sit

- Just like air squats, keep your legs at a 90 degree angle and keep your full back against the wall


Bicep Curls

- Start with your arms straight down and raise them up towards your shoulders while flexing your bicep. Also if you don’t have dumbbells you can use soup cans from the kitchen.


Arm Circles  

- Swing your arms in a circular motion while keeping them as straight as possible.