The 1-Hour Workout That Undoes 8 Hours Of Sitting

woman exercising with dumbbellsA job that requires you to sit all day can be a detriment to your health. If you work in an office setting you’ll know what I’m talking about. Along with sitting all day, you’re probably snacking on everything in the break room to keep your mind focused on completing those eight hours of chaos. It’s about time we break those prolonged periods of sitting on your seat cushion because your next stop could be the casket.

READ: A 2-Minute Plank Challenge To #GetFitLikeThat [VIDEO]

A new study found that one hour of even the simplest of physical activities with the lowest levels of rigor can alleviate your risk of developing illnesses such as diabetes and cardiovascular disease. The study showed that people who sat for eight hours or more each day and had little to no active movements were 59% more likely to die. All of that from sitting in a chair ? Yes, your life depends on getting regular exercise, so we called in an expert to help us out with our wellness goals.

Sharita Jennings is a Certified Group Fitness Instructor with a passion for helping our people stay out of the doctor’s office by encouraging them to stay in the gym. The wonderful thing about the workouts she’s sent is that it doesn’t require a gym membership. Enjoy Sharita’s #GETFITLIKETHAT home workout routine guaranteed to keep your blood flowing and your life signs vital.

60 Minute Circuit Training Workout!

This circuit training workout will keep your heart pumping with a mix of cardio and strength exercises. The key is to move quickly from move to move non-stop for 5 minutes. If you need modifications, simply complete the moves without jumping or perform squats and lunges half way if you cannot get your legs parallel to the floor just yet. Choose weights that will challenge you, but keep in mind that performing the exercises without weights will still be effective. Workout with a friend and see who can complete the most rounds in each circuit!

Equipment Needed

  • dumbbells (5 – 20 pounds)
  • Yoga mat


Complete as many rounds of each circuit (three circuits) as you can for 5 minutes with no rest between moves. Rest 90 seconds between circuits. If your form begins to falter, remove weights and keep going!

10 minute warm-up

  • Jog – 30 seconds
  • Squats – 30 seconds
  • Jog – 30 seconds
  • Push Ups – 30 seconds
  • Jog – 30 seconds
  • Sit ups – 30 seconds
  • Jog – 30 seconds
  • Alternating Forward Lunge – 30 seconds

Repeat 1x

Circuit 1: (5 minutes)

Squat Press 

10 reps

Hold dumbbells in each hand, resting weight over each shoulder.

Squat down so that knees form a 90 degree angle, keep weight in the heels.

Press through the heels to stand up straight.

Then extend arms straight up overhead. Repeat.

Mountain Climber 

10 reps

Start in a plank, jump right foot toward right hand, keeping hips square.

Quickly jump left foot forward to complete one repetition.

Don’t let hips go too high and keep hands directly under the shoulders.


10 reps

Lie on stomach, keeping ab muscles tight.

Extend arms and legs straight from body.

Lift chest up off the floor while lifting legs up.

Hold for 2 seconds, then repeat.

Think about squeezing through the glutes and tightening the abs.

Russian Twist

10 reps

Sit on floor, resting feet flat on the floor and keeping the spine long.

Holding one dumbbell with both hands, rotate upper body to right.

Return to the center, then rotate to the left to complete one repetition

Rest: 90 seconds