Busy? Sitting At a Desk All Day? Try This 5 Day Every-Hour-On-the-Hour Workout Routine & Fit Fitness Into Your Workday
Finding time to work out can feel impossible when you’re juggling a full 9–5 — especially if you’re tied to a desk or working from home. That’s exactly why the EHOH (Every Hour on the Hour) workout works so well: instead of carving out a big chunk of time, you sprinkle short bursts of movement throughout your day.
Each hour, you rotate through simple strength and cardio exercises that wake up your muscles, boost energy, and break up long stretches of sitting. Think of it as a build-your-own workout that fits neatly into your workday — and yes, you can absolutely do these moves in your home office. If you’re feeling bold, you could even try them at your desk in a traditional office… imagine being the one who starts a wellness trend at work.
Only minimal equipment is needed for these workouts: Bodyweight, a set of dumbbells (maybe 2 sets, if you want more variety), a mat for hard surfaces, a sturdy chair (optional), and some kind of workout timer (search “hiit timer”, "tabata timer”, or “workout timer” in your app store and download your favorite - be sure to check the rating and read a few of the reviews because not all timers are created equal).
These workouts are designed for busy days. Maybe you work from home and sit a lot during your workdays. Or perhaps you’re a stay-at-home caregiver and you don’t have time to spend an hour — or even 30 minutes — working out. Whatever your restrictions are, this workout can be easily woven into your day.
As I’ve stated below, the times listed are simply for an example. If your workday starts at 5, then adjust accordingly (ex, your first “workout session” would start at 6 rather than 9 — and you’d work your way through your day from there). Whatever you do, be sure you set a timer or an alarm for yourself to go off every hour. It’ll be sooooo good for your body and mind to take a short break!
Furthermore, if you don’t have time to do all of the “workout sessions”, then don’t. You can stop when lunchtime hits, or start when lunchtime hits. Or, you can do every session throughout the day. This is meant to be what you need it to be — nothing more, nothing less.
Ok, then, let’s get started!
****The times listed are based on an example schedule. Please adjust the times to whatever your daily work schedule looks like (ex: if your day starts at 7 a.m., your first “workout session” would be at 8 a.m. rather than 9 a.m., etc)
DAY 1 — Cardio + Upper Body
Photo credit: Vitaly Gariev via unsplash
Equipment needed: Medium weight dumbbells (or a weight variety of your choosing)
9 a.m. (you’ve been at your desk working for an hour already)
*Be sure to do a quick (about) 30 second cool-down after each session: side-to-side step, big arm circles, gentle torso rotations, etc—this helps to bring your heartrate down and to regulate your nervous system after you exercise.
Warm-Up (Do this for 1 minute every hour-before exercising):
30 sec big arm circles (15 seconds forward/15 seconds back)
Exercises:
Step Jacks or Squat Hops - 30 seconds
*10 seconds to get into position for curls
Dumbbell Bicep Curl - 30 seconds
*Repeat
10 a.m.
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
Exercises:
High Knees or Low Knees - 30 seconds
*10 seconds to get into place for OH press
Overhead Dumbbell Press - 30 seconds
*Repeat
11 a.m.
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
Exercises:
Plank Shoulder Taps - 30 seconds (optional from knees or toes)
*10 seconds to get into place for tricep extension
Lying Tricep Extension - 30 seconds - with two dumbbells or a single dumbbell
*Repeat
12 p.m.
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
Exercises:
Jump-back (high impact) or Step-back (low impact) Burpees - 30 seconds
*10 seconds to get into place for lateral raises
Dumbbell Lateral Raises - 30 seconds
*Repeat
*1 p.m. — Lunch Break! (make sure to fuel your body!)
3 p.m. (you’ve been back from lunch for an hour)
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
Exercises:
Mountain Climbers - 30 seconds (here are some tips on proper form) or Plank Jacks
*10 seconds to get into place for curl to press
Hammer Curl to a Overhead Press - 30 seconds
*Repeat
4 p.m.
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
Exercises:
Crunches of your choice- 30 seconds
*10 seconds to get into place for lying pec flys
Lying Pec Fly - 30 seconds
*Repeat
5 p.m. — Time to Stretch!
1. Chest Opener Stretch – 45 seconds
Clasp your hands behind you (or hold the sides of your chair), lift your chest, and gently pull your shoulders back.
Targets: Chest, front shoulders, posture muscles.
2. Cross-Body Shoulder Stretch – 30 seconds each side
Bring one arm across your chest and gently pull it in with the opposite hand, making sure not to put any pressure on your elbow joint.
Targets: Rear delts, shoulder joint, upper back.
3. Overhead Tricep Stretch – 30 seconds each side
Reach one arm overhead, bend the elbow, and use your other hand to lightly guide it.
Targets: Triceps + lats.
4. Upper Back Stretch (Self-Hug Stretch) – 45 seconds
Hug yourself, rounding your upper back and gently pulling shoulder blades apart.
Take slow breaths into your back.
Targets: Mid/upper back, posterior shoulders.
5. Neck Release — 20–30 seconds each side
Keep shoulders down, tilt your head gently toward one shoulder, then switch.
(Optional: if sitting, lightly anchor the opposite hand under your thigh.)
Targets: Upper traps, neck, desk-tension muscles.
6. Deep Breathing + Shoulder Rolls – 20–30 seconds —Optional
Roll shoulders forward and back, then finish with 2–3 slow, deep breaths.
Targets: Nervous system reset + full upper-body relaxation.
DAY 2 — Cardio + Lower Body
Photo credit: Vitaly Gariev via unsplash
Equipment needed: Medium weight dumbbells (or a weight variety of your choosing), an optional sturdy chair, mat
9 a.m. (you’ve been at your desk working for an hour already)
*Be sure to do a quick (about) 30 second cool-down after each session: side-to-side step, big arm circles, gentle torso rotations, etc—this helps to bring your heartrate down and to regulate your nervous system after you exercise.
Warm-Up (Do this for 1 minute every hour-before exercising):
30 sec hip circles or knee lifts
30 sec mini squats
Exercises:
Side Step Squats - Dumbbell optional - 30 seconds
*10 seconds to get into position for squats
Dumbbell Goblet Squats - 30 seconds
*Repeat
10 a.m.
Warm-Up:
30 sec hip circles or knee lifts
30 sec mini squats
Exercises:
Speed Skaters or Slow Skaters - 30 seconds
*10 seconds to get into position for lunges
Reverse Lunges - 30 seconds (*optional-use a sturdy chair for support or dumbbells for more of a challenge)
*Repeat
11 a.m.
Warm-Up:
30 sec hip circles or knee lifts
30 sec mini squats
Exercises:
In & Out Hop Squats - 30 seconds (*optional - step instead of hop for a modified version)
*10 seconds to get into position for sumo squats
Sumo Squats - 30 seconds
*Repeat
12 p.m.
Warm-Up:
30 sec hip circles or knee lifts
30 sec mini squats
Exercises:
Step-back Burpees - 30 seconds (*optional-use a sturdy chair or bench rather than go all the way to the floor)
*10 seconds to get into position for leg lifts
Standing Rear Leg Lift - 30 seconds (*resistance band optional, but not necessary)
*Repeat
*1 p.m. — Lunch Break! (make sure to fuel your body!)
3 p.m. (you’ve been back from lunch for an hour)
Warm-Up:
30 sec hip circles or knee lifts
30 sec mini squats
Exercises:
High Knee Runs or High Knee Marches - 30 seconds
*10 seconds to get into position for lateral lifts
Lateral Leg Lifts - 30 seconds (*one side per round)
*Repeat
4 p.m.
Warm-Up:
30 sec hip circles or knee lifts
30 sec mini squats
Exercises:
Jumping Jacks or Step-out Jacks - 30 seconds
*10 seconds to get into position for curtsey lunges
Curtsey Lunges - 30 seconds (*one side per round)
*Repeat
5 p.m. — Time to Stretch!
1. Standing Quad Stretch – 30 seconds each side
Hold the ankle, keep knees close, gently press hips forward.
Targets: Quads + hip flexors
2. Hamstring Stretch (Standing or Seated) – 30 seconds each side
Straighten one leg, hinge forward from the hips, keep spine long.
Targets: Hamstrings + calves
3. Figure-4 Glute Stretch – 30 seconds each side
Cross ankle over opposite knee, sit back or hinge forward.
Targets: Glutes + outer hips
4. Calf Stretch – 30 seconds each side
Step one foot back, press heel into the floor.
Targets: Calves + Achilles
DAY 3 — Core + Balance
Photo credit: Vitaly Gariev via unsplash
Equipment needed: *Optional: Medium weight dumbbells (or a weight variety of your choosing), mat
9 a.m. (you’ve been at your desk working for an hour already)
*Be sure to do a quick (about) 30 second cool-down after each session: side-to-side step, big arm circles, gentle torso rotations, etc—this helps to bring your heartrate down and to regulate your nervous system after you exercise.
Warm-Up (Do this for 1 minute every hour-before exercising)
30 sec light marches
30 sec gentle torso twists
Exercises:
Standing Alternating Knee-to-Elbow Crunches - 30 seconds
*10 seconds to get into position for plank hip lift
Side Plank Hip Lift - 30 seconds
*Repeat
10 a.m.
Warm-Up:
30 sec light marches
30 sec gentle torse twists
Exercises:
Dead Bugs or Standing Dead Bugs - 30 seconds
*10 seconds to get into position for Bird-Dogs
Bird-Dogs or Standing Bird-Dogs - 30 seconds (*one side per round)
*Repeat
11 a.m.
Warm-Up:
30 sec light marches
30 sec gentle torse twists
Exercises:
Glute Bridge March - 30 seconds
*10 seconds to get into position for overhead marches
Dumbbell Overhead Marches - 30 seconds
*Repeat
12 p.m.
Warm-Up:
30 sec light marches
30 sec gentle torse twists
Exercises:
Plank Hold - 20-30 seconds (*from toes or knees)
*10 seconds to get into position for supermans
Supermans - 30 seconds (*optional-try a modified version here)
*Repeat
*1 p.m. — Lunch Break! (make sure to fuel your body!)
3 p.m. (you’ve been back from lunch for an hour)
Warm-Up:
30 sec light marches
30 sec gentle torse twists
Exercises:
Single Leg Balance Hold - 20-30 seconds - arm movement optional
*10 seconds to get into position for rotations
Standing Torso Rotations - 30 seconds
*Repeat
4 p.m.
Warm-Up:
30 sec light marches
30 sec gentle torse twists
Exercises:
Single Leg Deadlifts - 30 seconds (*optional - use a sturdy chair for support)
*10 seconds to get into place for standing crunches
Standing Cross-over Crunch - 30 seconds (dumbbell is optional)
*Repeat
5 p.m. — Time to Stretch!
1. Standing Side Bend – 15-30 seconds each side
Reach arm overhead and gently arc to the opposite side.
Targets: Obliques + lats
2. Standing Cat–Cow – 30 seconds
Hands on thighs or chair; slowly round and arch the spine.
Targets: Spine mobility + low back
3. Hip Flexor Stretch – 30 seconds each side
*To modify, do this from a sitting position. Sit on one side of a sturdy chair, hold on to the chair for stability, and stretch one leg back to open up your hip flexors.
Targets: Hip flexors + quads
4. Torso Twist– 30-45 seconds each side
Rotate gently through the mid-back while standing or seated.
Targets: Core + thoracic spine
DAY 4 — Full Body Burn
Photo credit: Awaken LIVE via unsplash
Equipment needed: Step or sturdy chair (a version not requiring either of these will be offered), a medium to heavy set of dumbbells, mat
9 a.m. (you’ve been at your desk working for an hour already)
*Be sure to do a quick (about) 30 second cool-down after each session: side-to-side step, big arm circles, gentle torso rotations, etc—this helps to bring your heartrate down and to regulate your nervous system after you exercise.
Warm-Up (Do this for 1 minute every hour-before exercising)
30 sec step jacks
30 sec hip hinge (great for warming up posterior chain)
Exercises:
Step-ups - 30 seconds (on a workout box, a step or a sturdy chair, or try an alternative here)
*10 seconds to get into position for forward press
Single Dumbbell Forward Press - 30 seconds
*Repeat
10 a.m.
Warm-Up:
30 sec step jacks
30 sec hip hinge
Exercises:
Sumo Squat + Upright Row - 30 seconds
*10 seconds to get into position for thrusters
Squat-to-Press/Thrusters - 30 seconds
*Repeat
11 a.m.
Warm-Up:
30 sec step jacks
30 sec hip hinge
Exercises:
Squat + Alternating Front Kick - 30 seconds
*10 seconds to get into position for rows
Bent-over Rows - 30 seconds
*Repeat
12 p.m.
Warm-Up:
30 sec step jacks
30 sec hip hinge
Exercises:
Inchworm - 30 seconds (*optional - add a push-up for more of a challenge)
*10 seconds to get into position for wood chops
Standing Dumbbell Wood Chop - 30 seconds (be sure to use a lighter weight if you’re new to this move)
*Repeat
*1 p.m. — Lunch Break! (make sure to fuel your body!)
3 p.m. (you’ve been back from lunch for an hour)
Warm-Up:
30 sec step jacks
30 sec hip hinge
Exercises:
Hip Hinge + Reverse Fly - 30 seconds - keep the weight light
*10 seconds to get into position for knee drives
Step-Up + Knee Drive - 30 seconds (*optional - do this on the floor without a step, one side per round)
*Repeat
4 p.m.
Warm-Up:
30 sec step jacks
30 sec hip hinge
Exercises:
Alternating Side Squat + Hammer Curl - 30 seconds
10 seconds to get into place for climbers
Mountain Climbers - 30 seconds (*optional - use sturdy chair for a bit more support)
*Repeat
5 p.m. — Time to Stretch!
DAY 4 — Full Body Burn Stretch
1. Chest Opener – 30 seconds
Clasp hands behind you (or hold chair), lift chest gently.
Targets: Chest + front shoulders
2. Shoulder Stretch (Across Body) – 30 seconds each side
Pull arm across chest without lifting the shoulder.
Targets: Shoulders + upper back
3. Hip Flexor Stretch – 30 seconds each side
Step one foot back at a time, tuck pelvis, open the front hip.
*To modify, do this from a sitting position. Sit on one side of a sturdy chair, hold on to the chair for stability, and stretch one leg back to open up your hip flexors.
Targets: Hip flexors + quads
4. Forward Fold – from standing or seated - 30 seconds
Soften knees, hinge at hips, let upper body relax downward. *This can also be modified by sitting in a sturdy chair.
Targets: Hamstrings + low back + calves
DAY 5 — Mobility & Recovery
Photo credit: Vitaly Gariev via unsplash
Equipment needed: Mat, sturdy chair
9 a.m. (you’ve been at your desk working for an hour already)
Warm-Up (Do this for 1 minute every hour-before exercising)
30 sec shoulder rolls - forward & backward
30 sec forward & back leg swings
Exercises:
T-Spine Rotations (Open Book) - hold for 30 seconds each side)
*Repeat
10 a.m.
Warm-Up:
30 sec shoulder rolls - forward & backward
30 sec forward & back leg swings
Exercises:
Thread the Needle - 30 seconds
*10 seconds to get into position for rotations
Half-Kneeling Hip Flexor Stretch - hold for 30 seconds each leg
*Repeat
11 a.m.
Warm-Up:
30 sec shoulder rolls - forward & backward
30 sec forward & back leg swings
Exercises:
World’s Greatest Stretch - for 30 seconds
*10 seconds to get into position for roll downs
Spinal Roll Downs - 4 Roll Downs each side
*Repeat
12 p.m.
Warm-Up:
30 sec shoulder rolls - forward & backward
30 sec forward & back leg swings
Exercises:
Marching Knee Hugs - 30 seconds
*10 seconds to get into position for lateral lunges
Lateral Lunges - 30 seconds
*Repeat
*1 p.m. — Lunch Break! (make sure to fuel your body!)
3 p.m. (you’ve been back from lunch for an hour)
Warm-Up:
30 sec shoulder rolls - forward & backward
30 sec forward & back leg swings
Exercises:
Lateral Leg Swings - 30 seconds
*10 seconds to get into position for knee drives
90/90 Hip Switches with optional lift - 30 seconds
*Repeat
4 p.m.
Warm-Up:
30 sec shoulder rolls - forward & backward
30 sec forward & back leg swings
Exercises:
Ankle Mobility Rock-Backs - 30 seconds
*10 seconds to get into place for figure 4 stretch
Glute Figure-4 Stretch - 30 seconds - (*optional - perform stretch from a sturdy chair)
*Repeat
5 p.m. — Time for a Final Stretch!
Goal: Move gently through full-body mobility and lengthening.
1. Slow Arm Circles — 20 sec forward, 20 sec backward
2. Standing Hip Circles — 30 sec each direction
3. Spinal Roll Downs — 4-6 Roll Downs
Roll down through the spine slowly, then rise back up with control
4. Calf + Hamstring Combo Stretch — 45 sec each side
Step one foot forward with heel down and toes up, hinge forward, then gently bend and straighten front knee -
5. Seated Deep Breathing & Light Side Stretch — 30 sec each side
While seated, reach overhead, lean to the side, breathe deeply to encourage recovery.
To sum it all up…
The best part about the EHOH workout is how approachable and flexible it is. You don’t need gym equipment, special clothes, or extra time — just a some comfortable shoes, a few pieces of equipment, and willingness to move a little more than you normally would. By the end of the day, all those small sessions add up to a surprisingly effective full-body workout that supports better mood, mobility, and energy.
Whether you’re easing back into fitness or just want a smarter way to break up long work hours, this routine makes movement feel doable, refreshing, and sustainable. Here’s to celebrating progress, embracing wellness, and stepping boldly into the best version of yourself.
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Disclaimer:
The workouts and fitness tips provided on this page are for informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare provider before beginning any new exercise program, especially if you have any preexisting health conditions or injuries. Participation in any workout is voluntary and at your own risk. The author and website are not liable for any injuries or health issues that may result from following these workouts. If you begin to feel dizzy, lightheaded, or in any way ill or adverse while engaging in these or any exercises, stop immediately and consult a medical professional. Listen to your body, modify as needed, and prioritize your safety at all times.