Mixing workouts with your job

My martial arts master once told me that the best time for learning is when I have nothing to do. He gave me an example of a long ride in an elevator when I’m alone inside. I can spend 30 seconds repeating a sequence of jabs and blocks OR staring at my phone or the wall. Repeating, I use every second of my life; doing nothing, I freeze my life.

With a little tweak, this technique might be applied to day-to-day work responsibilities when you have something to do, but you need short breaks from it.

Micro-level

How does it work?

The technique is based on the Pomodoro Technique. It is a time-management tool. You work in cycles:

• 25 minutes of work
• 5 minutes break

It could be more complex – please refer to other sources if you want to know more. You need a timer only (as an app, website, your smartphone, or even a mechanical one from a kitchen).

The main idea is simple. Use work breaks (5-minute intervals) for exercise. You have many options:

• It could be stretching and mobility, your back will be relieved
• You may do some push-ups and pull-ups
• Techniques from your discipline are allowed

Refrain from performing complex exercises that require a lot of physical and mental preparation. Stick to the KISS principle – keep it simple, stupid! Remember that you have only five minutes, and you must go back to your work without bruises, bleeding, and your heart trying to escape from your chest.

Macro-level

Merging your workouts with the work-breaks might be a good time for exercises you don’t usually perform. Here you have a bunch of examples:

• As a bodybuilder, consider stretching and massage with a foam roller
• Dancers, performers, and martial artists might use this time for polishing simple sequences or learning new isolated moves
• Runners may do squats or simple resistance training for their legs and core

Think about something you usually skip or don’t have time to start doing. Pomodoro Breaks are an excellent occasion to learn and harmonize your physical development.

Important tips

1. This technique shouldn’t be an additional burden. If your space and responsibilities make you uncomfortable with exercises, don’t do workouts (but Pomodoro Technique for your work is still a neat idea).
2. Remember that you have only five minutes. Stick to the KISS principle.
3. Use this time for things that are secondary to your development but you feel that those are useful.