How it works
Warm-up: 3 minutes: march in place, arm circles, hip circles, 10 slow squats.
Format: 4 rounds of 4 minutes: 45 s work, 15 s transition, one move each minute.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Tempo squat 3 seconds down, 1 second up. | 45 s | 15 s | Easier: Sit to the bed edge and stand. Harder: Split squat with the rear foot on the bed. |
| Push-up Body straight, chest to just above the floor. | 45 s | 15 s | Easier: Hands on the desk. Harder: Feet on the bed. |
| Reverse lunge Long step back, front knee steady. | 45 s, alternating | 15 s | Easier: Hold the desk for balance. Harder: 3-second lowering. |
| Plank to downward dog Push hips up and back, then return to a straight plank. | 45 s | 15 s | Easier: From the knees. Harder: Add a push-up between reps. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Clear the floor and check that chairs and desks are stable before using them.
- Travel days can leave you tired and dehydrated. Drink water and lower the effort if needed.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.