Sitting for long stretches can make it hard to fit movement into a busy workday. An Every Hour on the Hour workout - or EHOH - breaks movement into short, manageable bursts throughout the day instead of requiring one long workout session.
What is an EHOH workout?
Every hour, you perform a short movement break
Usually 3–5 minutes
It can include strength, mobility, cardio, or stretching
You repeat this throughout your workday
Why this approach can work
breaks up long periods of sitting
adds more total daily movement
can help energy and focus
feels less intimidating than finding a 30–60 minute block
requires little or no equipment
How to use the 5-day plan
Choose your workday:
Start with one day or use all five.
Set a reminder:
At the top of each hour, take 3–5 minutes to move.
Modify as needed:
Skip an hour, shorten the movement, or choose a lower-impact option.
Do not stress about perfection:
The goal is simply to move more often.
Want an easy way to follow along?
Grab the free 5-Day EHOH Workday Movement Tracker so you can check off each movement break and keep the plan easy to follow.
Beginner modifications
Squats → chair sit-to-stands
Push-ups → wall push-ups
Jumping moves → marching
Plank work → standing core work
What if I miss an hour?
Nothing happens. Just pick back up at the next hour!
Can this replace a regular workout?
Not necessarily.
But it can still be a really useful option.
Structured strength, cardio, mobility, and recovery sessions all have their place, and an EHOH workout doesn’t have to replace those completely. But on especially busy weeks, it can be a great alternative to doing nothing at all.
If you work from home, care for young kids, or are simply in a season where finding 30–60 uninterrupted minutes feels impossible, breaking movement into short bursts throughout the day can help you stay active and maintain some consistency.
You might use EHOH workouts as your main movement on hectic days, then return to your regular workouts when your schedule allows. The goal isn’t to make every week look the same, it’s to keep finding realistic ways to move.
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 each workout session):
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
*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.
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
*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.
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
*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.
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
*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.
*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
*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.
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
*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.
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
*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.
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
*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.
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
*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.
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
*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.
*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
*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.
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
*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.
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
*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.
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
*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.
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
*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.
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
*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.
*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
*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.
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
*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.
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
*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.
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
*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.
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
*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.
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
*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.
*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
*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.
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
*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.
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
*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.
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 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.
Ready to make EHOH work for your week?
Download the free 5-Day EHOH Workday Movement Tracker and keep your movement breaks organized in one simple printable.
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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.