11 Tricks to Sneaking in a Workout

Here's how to sneak in a workout during the day, either on the job or during lunch—and look like you never broke a sweat.

View as Slideshow

1. Divide it up.

1. Divide it up.
If finding an extra half hour for exercise seems too tough, break your workout into three 10-minute chunks that you can fit into your day whenever it’s most convenient, according to Shape. Try a 10-minute cardio session first thing in the morning before your shower, then take 10 minutes during the work day (on your lunch hour or instead of a coffee break) to power walk. For your final 10 minutes, do strength training moves at home while dinner cooks.

2. Get stronger while you sit.

2. Get stronger while you sit.
Swap out your office chair for a stability ball. Staying balanced on these balls is a great way to engage and strengthen your core and lower back muscles, according to Fitness. Add to your office routine by keeping a set of dumbbells in your desk drawer and doing a set of tricep curls and overhead presses at lunchtime, along with some stability ball crunches.

3. Carry a jump rope.

3. Carry a jump rope.
One of the most efficient ways to get fit is to train with a jump rope—just 10 minutes can burn 110 calories, according to Shape's experts—and a jump rope is also light and portable. Take along one when you travel for work, or slip out during lunch and jump for just 10 fast minutes.

Content continues below ad

4. Talk and walk.

4. Talk and walk.
Brisk walks can be productive in more ways than one, says Real Simple. During a busy work day, commit to two 10-minute walks: one with a co-worker to brainstorm ideas for your latest project, and one where you bring your phone along and catch up with friends and family. You’ll get some exercise and hit your to-do list at the same time.

5. Make it a stretch break.

5. Make it a stretch break.
Consider gathering a few colleagues for a short yoga practice in a conference room—find lots of videos and podcasts online—or search for a nearby class. As a bonus, you’ll be able to go right back to work relatively sweat-free.

6. Work out while commuting.

6. Work out while commuting.
Try riding your bike or running to work a few times each week. You’ll save money on gas, start the day with a clear head, and might even save time, if you can skip traffic or slow public transportation. The trick: Keep clean clothes in your office and change out of your exercise gear once you get there, says FitSugar. Or look for a nearby gym that offers locker service—you can stash a few outfits there ahead of time. Plan on biking home after work, or have a friend or neighbor pick you up on their way.

Content continues below ad

7. Make your mini-moves add up.

7. Make your mini-moves add up.
If your day is jam-packed and you know you’re not going to be able to take any breaks from your regular schedule, Shape recommends making smart moves that add up to a good workout. Begin by parking your car far away from your office and power-walking to the door. Bypass the elevator and take the stairs to your office and continue to use them all day. Try to wedge a walk in at lunchtime. All that makes a healthy amount of exercise.

8. High-impact classes give you time to fix your style.

8. High-impact classes give you time to fix your style.
If you can spare it, look for speedy 30-minute gym classes held at lunch—add in time to get there and quickly shower afterwards, and you'll be back at your desk in 60 minutes tops. But make sure you're working hard during those 30 minutes. Keep your hair fresh and your style intact by pinning back your bangs and pulling the rest of your hair up into a high bun or ponytail. To prevent creases or ridges from forming, secure it with a scarf or a fabric ponytail holder instead of a tight hair elastic, according to Fitness Magazine.

9. Get rid of the evidence

9. Get rid of the evidence
If your hair gets sweaty, use a blow dryer, set on cool, to quickly blast your roots. If you have a secluded office, you might be able to keep a blow dryer in your desk drawer; otherwise, it's best to find a nearby gym where you can quickly fix yourself up. Once your hair is completely dry, rub a bit of dry shampoo into your hair at the roots; when you brush it out, your hair will be left with a fresh scent and added volume, says Allure.

Content continues below ad

10. Freshen your face last.

10. Freshen your face last.
If you’re not very sweaty and don’t want to remove your makeup, simply blot away shine with a facial tissue. You can remove any makeup smudges or smears using makeup remover on a cotton swab or another tissue, says Total Beauty. Reapply lip gloss or lipstick, and you're good to go.

11. And calm a flushed complexion.

11. And calm a flushed complexion.
If your cheeks are still flushed after you've dealt with your hair and makeup, you may need to cool your skin down before you can slip back into the office. Blast your face with cool air from a blow dryer, and follow it up with a gentle, pre-moistened face wipe. Blot your face dry with a facial tissue and apply a tinted moisturizer to tone down any remaining redness, says Fitness.

Want to stay smart and healthy?

Get our weekly Health Reads newsletter

how we use your e-mail
We will use your email address to send you the newsletter each week, and we may also send you occasional special offers from Reader's Digest. For more information please read our privacy policy.

Funny Jokes

Some people like to travel by train because 
it combines the slowness of a car with the cramped public exposure of 
an airplane.

Dennis Miller

Funny Jokes

I think my pilot was a little inexperienced. We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! Here we go.”

Kevin Nealon

Funny Jokes

“I can’t wait until your vacation is over.” 
—Everyone following you on Instagram

@kristencarney

Funny Jokes

A man knocked on my door and asked for a donation toward the local swimming pool. So I gave him a glass of water.

Comedian Greg Davies

Funny Jokes

Just found the worst page in the entire dictionary. What I saw was disgraceful, disgusting, dishonest, and disingenuous.

@sixthformpoet

Funny Jokes

Client: We need you to log in to the YouTube and make all our company videos viral.

From clientsfromhell.net

Funny Jokes

My cat just walked up to the paper shredder and said, “Teach me 
everything you know.”

@NicCageMatch

Funny Jokes

“Just because you can’t dance doesn’t mean you shouldn’t dance.” 
—Alcohol

@yoyoha (Josh Hara)

Funny Jokes

My parents didn’t want to move to Florida, but they turned 60 and that’s the law.

—Jerry Seinfeld

Funny Jokes

Q: What do you call an Amish guy with his hand in a horse’s mouth?

A: A mechanic.

Fields marked with an * are required
Foods That Harm Foods That HealWant a Free eBook?
FOODS THAT HARM, FOODS THAT HEAL offers important information about the role diet plays in the struggle against heart disease, cancer, diabetes and other serious illnesses. Answer the question below to receive your FREE digital eBook.

Someone in my household experiences the following conditions:

Send me a link to download FOODS THAT HARM, FOODS THAT HEAL:
By clicking below, I agree to the Trusted Media Brands Privacy Policy