March 19, 2026
How does a workaholic find the time to do anything outside of work, especially exercise? There really isn’t much time left for a social life, healthy eating, time outdoors, or time to exercise.
The problem for the workaholic is that the whole day and week is committed to getting the work done on time, meeting deadlines, being a perfectionist about the work they are doing, and taking on more projects than someone probably should.
The 5 Minute Workaholic Workout
Finding time to work out is nearly impossible, but there are ways to squeeze in 5 minutes during the day for a quick workaholic workout. Workaholics don’t need to fret any longer; you can get a workout in just 5 minutes with these tricks.
Stand up intermittently
The biggest issue for the everyday working man or woman is that there is no way to get fit when you have to sit at a desk all day to do your job. Switching to a standing desk is a great start to fixing this problem. While you do need a desk to type at a computer or handle phone calls, you don’t have to be able to sit to do this.
Standing desks are trending because they are a healthier option for the everyday professional because it offers a desk for your everyday tasks while giving you the chance to stretch out, move around easier and give your body a break from the unhealthy constant sitting.
Some people put a treadmill under their standing desk to be able to walk very slowly while working and others simply stand in place, stepping back and forth or taking short breaks by pulling up a nearby stool every so often.
Check out the UPLIFT standing desk (made in Austin, TX).
Incorporating exercise in the schedule
If you don’t want to make the switch to a standing desk, you can sneak in 5 minutes of working out in your regular schedule. Skip the 2-hour gym appointment and just workout when you can in your busy daily schedule.
Doing minute-long stretches, cardio and other exercises from your desk is the perfect way to stay in shape without it interfering with your work day. You don’t even have to leave the office to exercise; simply try these exercises right at your desk.
Leg lifts – Sit with your back straight and your feet on the floor, shoulder width apart. Lift both legs together and hold for 10 seconds; exhale and slowly lower your legs. Repeat for 5 reps. For a better workout, put some weight on your feet (books work perfectly).
Windmills – Sit with your back straight and hold your arms out at your sides with loose fists. Rotate your arms first in a clockwise motion for 10 revolutions. Rotate your arms in a counter-clockwise motion for 10 more revolutions.
Ankle and wrist weights – Attach ankle and wrist weights to make your normal walks around the office a bit more intense.
More 5-minute workout ideas
Working up a sweat, even if just for 5 minutes, can happen right at your desk and keep you healthier. A sedentary lifestyle is horrible for our bodies and it’s all too common with the full-time working professional.
You can grab 5 minutes of exercise by doing 5 minutes of jumping jacks, taking the stairs, doing squats, or making the chair pose from the wall. Here is a look at some of the health benefits:
- The office wall chair pose, in which your leg muscles will become stronger and it will improve your walking and speed as you get older, is done by putting your back flat against the wall until you slide down into a sitting position. Hold your pose for 1 minute once you’ve reached a 90 degree angle with your knees and watch how it improves your quadriceps and glutes.
- Do one legged squats to improve stability by sitting in a chair with your leg raised, putting your arms and leg in front of you, standing up and then sitting back down on the chair while standing on the one leg. Watch how your hip flexors, core, glutes and quadriceps all improve.
- Doing jumping jacks will help prevent neurodegeneration with diseases like Alzheimers. It will improve your hip adductors and abductors, calves, shoulders and your core.
- Take the stairs in a swift pace for 60 seconds and you could improve your calves, quadriceps and gluteus maximus while improving cognitive function.
Working out becomes more important if you have a job that requires you to sit all day. The last thing you want is to put on so much weight that you don’t feel comfortable and you start to lose energy. This will just hurt your productivity at work and at home.
These are just a few examples of 5-minute workaholic workout routines that improve your health and stamina without requiring time at the gym. Try these out in your office and improve your health.
