Busy? Try This 5 Day Every-Hour-On-the-Hour Workout Routine: Day 1
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.
DAY 1 — Cardio + Upper Body
Equipment needed: Medium weight dumbbells
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.)
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 big arm circles (15 seconds forward/15 seconds back)
30 sec high-knee marching with gentle torso rotation
Exercises:
Step Jacks or Squat Hops (for 30 seconds)
*10 seconds to get into position for curls
Dumbbell Bicep Curl (for 30 seconds)
*Repeat
10 a.m.
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
30 sec high-knee marching with gentle torso rotation
Exercises:
High Knees or Low Knees (for 30 seconds)
10 seconds to get into place for OH press
Overhead Dumbbell Press (for 30 seconds)
*Repeat
11 a.m.
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
30 sec high-knee marching with gentle torso rotation
Exercises:
Plank Shoulder Taps (optional from knees or toes) (for 30 seconds)
10 seconds to get into place for tricep extension
Lying Tricep Extension (for 30 seconds)
*Repeat
12 p.m.
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
30 sec high-knee marching with gentle torso rotation
Exercises:
Step-back or Jump-back Burpees (for 30 seconds)
10 seconds to get into place for lateral raises
Dumbbell Lateral Raises (for 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)
30 sec high-knee marching with gentle torso rotation
Exercises:
Mountain Climbers or Plank Jacks (for 30 seconds)
10 seconds to get into place for lateral raises
Hammer Curl to a Forward Press (for 30 seconds)
*Repeat
4 p.m.
Warm-Up:
30 sec big arm circles (15 seconds forward/15 seconds back)
30 sec high-knee marching with gentle torso rotation
Exercises:
Crunches (for 30 seconds)
10 seconds to get into place for lying pec flys
Lying Pec Fly (for 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.
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 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.
That’s a wrap for day 1! You should be proud of yourself! Now, are you ready to check out Day 2? Find it here:
EHOH Day 2
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.