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6 (Actually Fun) Workouts You Can Fit Into a 30-Minute Work Break

6 (Actually Fun) Workouts You Can Fit Into a 30-Minute Work Break

Work break workouts

Working out doesn’t have to be boring or time-consuming. There are many fun workouts that you can fit into 30 minutes or less. These workouts are a great way to boost your energy, clear your mind, burn calories, and have some serious fun, all during your work break! Here are 7 fun workouts that you can fit into 30 minutes:

Pound Fitness

Pound Fitness is a full-body workout that combines drumming and cardio. It’s a fun and effective way to burn calories, tone your muscles, and improve your cardiovascular health. Pound Fitness is performed using Ripstix, which are specially designed drumsticks that are weighted and have rubber tips. This allows you to drum on the ground and your body without getting injured.

Pound fitness can be done by watching a Ripstix workout video, which consists of a variety of drumming exercises, such as:

  • Basic beats: These are simple drumming patterns that are easy to learn and follow.
  • Pound combos: These are more complex drumming patterns that combine different basic beats.
  • Track drills: These are exercises that are choreographed to specific songs.

Animal Flow 

Animal Flow is a fun, ground-based movement system designed to improve strength, power, flexibility, mobility, and coordination. It is inspired by the movements of animals, such as the ape, crabs, bears, and scorpions. Animal Flow workouts are typically performed on a mat or other soft surface and you can find many Animal Flow workouts and tutorials online and on Youtube. They can be modified to make them more challenging or less challenging, depending on your fitness level and are a truly unique and fun way to workout. 

Trampoline Workout

If you work from home and have a bit of ceiling height, a trampoline workout will make you feel like a kid again while burning serious calories. Trampolining can improve your cardiovascular health, strength, flexibility, and balance. It’s a great way to get your heart rate up and have some fun at the same time. Plus, it’s a low-impact exercise that’s mercifully easy on your joints. 

Some examples of trampoline exercises are:

  • Basic bounce: Stand in the center of the trampoline and bounce up and down, keeping your knees slightly bent.
  • Tuck jump: Bounce up and down more vigorously, tucking your knees into your chest at the peak of each bounce.
  • Pike jump: Bounce up and down, bringing your knees up to your chest and then extending them in front of you at the peak of each bounce.

Agility Ladder 

An agility ladder is a great tool for improving your speed and coordination, and the exercise canon consists mostly of quick drills, making it perfect for a work break. An agility ladder can create the foundation for a variety of different workouts and can be modified to fit your fitness level and goals. Here is a sample agility ladder workout that is great for beginners:

In and out 

  1. Start with one foot on either side of the ladder.
  2. Step in and out of the ladder with one foot at a time.
  3. Continue stepping in and out until you reach the end of the ladder.
  4. Repeat the exercise in the opposite direction.

Battle Ropes

Battle ropes are thick, heavy ropes that are used in fitness training to increase full-body strength and conditioning. They are a fun way to get a cardio workout, build upper body strength, and seriously get the lead out! They’re also a great way to challenge your core and are safe, easy to use, and increase power output. With one battle rope per upper extremity, they also work out each arm independently, overcoming strength imbalances. Battle ropes can be used for a variety of exercises, including:

  • Waves: This is a basic exercise that involves moving the ropes up and down in a wave-like motion. 
  • Slams: This exercise involves slamming the rope on the ground as hard as possible
  • Circles: This exercise involves moving the ropes in circles, either in front of you or behind you.


Zumba is a dance fitness workout that combines Latin dance moves with cardio exercises, and there’s a reason it’s been around for years. It’s a fun and highly effective way to burn calories, tone muscles, and improve overall cardiovascular health. It’s easy to find in-person Zumba classes almost anywhere or stream them online. Workouts include:

  • Latin dances: Salsa, merengue, cumbia, reggaeton, and samba are all popular Zumba dances.
  • Other world dances: Zumba also incorporates other world dances, such as belly dancing, flamenco, and Bollywood.
  • Fitness moves: Zumba also incorporates more traditional fitness moves into the routines, such as squats, lunges, and crunches.

You can modify each of these workouts to fit your fitness level, your goals, and, of course, your busy schedule. No matter what type of workout you choose, the most important thing is to find something that serves as a refreshing break from your day. So get away from that desk, and go have some 30-minute fun!

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