These Mini Exercise Breaks Add Up to a Total-Body, At-Home Workout

This workout will get your through your workday.

Whether you're a CrossFit fan or a regular gym-goer, you're probably familiar with every minute on the minute (EMOM) workouts. At the start each new minute, you perform all the reps for one exercise, then rest for the remainder of the minute. Once the next minute begins, you start your next set.


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Similarly, this work-from-home workout, crafted by Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App, begins at the top of the first hour of your work day. If you start working at 8 a.m., you'll do the first exercise then, performing all three sets with a brief rest period in between each.


Then, at the top of the second hour (in this case, 9 a.m.), perform the second exercise. Throughout the work day, alternate back and forth between the exercises and your work. By the time you're ready to sign off for the day, you'll have completed a total-body workout without even realizing it!


Hour 1: Inchworm to Push-Up

  1. Stand tall with your feet at about hip-width apart, arms at your sides.
  2. Fold forward with knees slightly bent, placing your palms on the ground.
  3. Walk your hands out to a high plank, wrists directly beneath your shoulders.
  4. Bend your elbows at about 45 degrees from your ribs and lower into a push-up until your chest hovers above the ground (or however low your strength and mobility allows).
  5. On an exhale, push back up to a high plank.
  6. Walk your hands back to your feet and return to standing.


Reps: 3 sets of 12, taking a 30-second break between sets


Can't do a push-up? Modify this exercise by dropping to your knees. Or, take the push-up out and stop at a high plank.

Hour 2: Alternating Jackknife

  1. Lie flat on your back.
  2. Keeping your left leg on the ground, lift your right straight up toward the sky. At the same time, lift your shoulder blades off the ground and reach for your right foot with your left hand.
  3. Return to lying flat.
  4. Then, lift your left leg, reaching for it with your right arm.
  5. Return to lying flat.

Reps: 3 sets of 20 (10 on each leg), taking a 30-second break between sets

Hour 3: Air Squats

  1. Stand with your feet at about shoulder-width apart.
  2. Push your hips back and bend your knees, lowering your butt until your thighs are about parallel with the ground. Keep your shoulders back and chest out.
  3. On an exhale, press into your heels and return to standing.

Reps: 3 sets of 50, taking a 45-second rest between your sets

Hour 4: Squat Thrust

  1. Stand with your feet hip-width apart.
  2. Bend your knees and place your palms on the ground, directly beneath your shoulders.
  3. Hop your feet straight back behind you, coming into a high plank.
  4. Hop your feet back to your hands and return to standing.

Reps: 3 sets of 12, giving yourself a 30-second break between sets


You can ramp this exercise up by moving from rep to rep as fast as possible. Or, add a push-up once you come to your high plank.

Hour 5: Superman to Lat Pulldown

  1. Lie on the ground on your stomach, arms extended above your head.
  2. Lift your chest, arms and legs up off the ground, keeping your pelvis planted in the ground.
  3. Keeping your head facing the ground, pull your arms back toward your body, bending at the elbows.
  4. Pause for three seconds when your hands line up to your ears.
  5. Then, extend your arms back above your head and return to lying flat.

Reps: 3 sets of 12, taking a 30-second rest between sets


When you raise your legs, avoid bending at the knees. If this move is uncomfortable for your hips, place either a mat, towel or thin pillow on the ground for extra support.

Hour 6: Lateral Lunge to Knee Drive

  1. Stand with your feet hip-width apart.
  2. With your right foot, take a large step to your right (about three feet). Bend your right knee and push your hips back, lowering into the lunge until your right thigh is parallel with the ground. Keep your left leg straight.
  3. Push off your right leg to come back to center but before you place your right foot down, drive your right knee up toward your chest.
  4. Bring your right foot down and repeat on the left side.

Reps: 3 sets of 15 on each leg, taking a 30-second pause between sets

Hour 7: Side Plank Hip Dip

  1. Lie on your left side with your feet and legs stacked on top of each other.
  2. Bring your left elbow and arm to the ground, right below your shoulder.
  3. Using your left arm for support, raise your hips off the ground, keeping your legs and feet stacked.
  4. Keeping your balance, lower your hips toward the ground.
  5. Tap the ground with your left hip and use your obliques to raise back up.

Reps: 3 sets of 15 on each side, resting for 30 seconds between sets

Hour 8: Mountain Climbers

  1. Begin in a high plank with your hands directly beneath your shoulders.
  2. Draw your left knee up toward your chest and bring it back straight behind you.
  3. Quickly swap legs and bring your right knee to your chest.
  4. Alternate legs as quickly as possible.

Reps: 3 sets of 20 (10 on each leg), taking a 30-second rest between sets