A Workout Spin Using The Pomodoro Technique

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Woman in sportswear doing stretching on floor

If you work from home, this workout is for you.

It is so easy to sit on the couch all day and let the excuse of “I don’t have time to workout” rule your thoughts!

​I created this “workout” to get you moving during the day without having to leave the house or get distracted. It is designed to work in tandem with getting shit done to maximize your productivity.

Enter the Pomodoro workout

The Pomodoro Method is a way to work efficiently in intervals with planned breaks in between work sprints.

Using this method, you break your workday into 25-minute chunks separated by five-minute breaks.

A typical Pomodoro pattern looks something like this:

  • 25 min – work
  • 5 min – break
  • 25 min – work
  • 5 min – break
  • 25 min – work
  • 5 min – break
  • 25 min – work
  • 15 min – break

Be More Productive and Get In A Workout

Taking these little breaks are crucial for creativity and avoiding burnout. 

While taking these five and 15-minute breaks, why not move your burn some calories, and get your heart rate up.

The Pomodoro 5 Minute Workout

  • 25 min – work
  • 5 min – break (20 kettlebell swings EMOM for 5 minutes)
  • 25 min – work
  • 5 min – break (10 – 15 pushups EMOM for 5 minutes)
  • 25 min – work
  • 5 min – break (10 kettlebell racked squats EMOM for 5 minutes)
  • 25 min – work
  • 15 min – break (walk around the neighborhood or stairs for 15 minutes)

​​EMOM is short for “Every Minute On the Minute“: ​The challenge is to complete a predetermined number of repetitions (reps) of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next set.

Here is a link to a Pomodoro timer you can use to keep you on track.

This workout is crucial for days when you don’t have time to get in a full workout.

I hope you like this!


PS. If you want help with your routine, I invite you to join my 90-day transformation challenge!

Together we will explore your goals, and I will learn about your current lifestyle habits and how we can address each one for optimization.

This program is all-encompassing. We dive into what you are doing for fitness, the quality of your sleep, how well you manage stress, what you are eating, and your overall health.

Click right here to learn more about what my clients have said about working with me.

There is no commitment necessary or charge for talking to me. Together let’s explore your true potential.

Don’t ever hesitate in life. Yesterday is over, and tomorrow won’t always be there; right now, you have the power to change your life!

What does living large look like to you?

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