The Pomodoro Technique and 5 Minute Workouts

7 Posted by - Health & Fitness

Sometimes life gets so busy … or I get so lazy … even a 20 minute workout seems too much to fit in a day.

Other times I just need a physical break from sitting at my computer for too many hours.

When I want to maximize productivity I often use the Pomodoro technique.  In its simplest form – do focused work for 25 minutes then take a 5 minute break. Repeat and rinse all day long. I’m a scatter-brain at the best of times, but can muster enough energy most days to focus in 25 minute chunks. And if I don’t need a pee or coffee break, I sneak in a quick 5 minute workout between working sessions.

These 5 minute workouts aren’t meant to replace a *real* workout, but can become more than the welcome break your body needs – if I make the 5 minute workouts count I’m guaranteed to be sore for daaaaaze.

As always, focus on perfect form for best results. How? To self-assess and fix your form a mirror like this is a great workout partner.

Ready. Set. Go!

TRX Upper-Body 5 Minute Workout

Push and pull basics for a quick pump between masterful work sessions.


The Workout:

  1. TRX Pushup
  2. TRX Row
  3. TRX Tricep Curl
  4. TRX Bicep Curl

Repeat various 5-minute workouts throughout your day. Create this active habit and your body will thank you 🙂

Swiss Ball Back & Shoulders 5 Minute Workout

Anyone who works at a desk or on a computer can relate to back, shoulder and neck aches and pains.  This is a simple, fast and effective workout that can fix it all and help keep your body in balance.


  • Swiss Ball
      • For exercise: proper size for you will be when your thighs are parallel to the ground when seated on a fully inflated ball. I have no less than four swiss balls in the house and by far my favourite is this one.

The Workout:

    1. Leg Lifts
    2. T-Raises
    3. Y-Raises

3 sets of 12 each and you’re done!

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I hope you’ve found a few ideas and workouts here that will help make your life healthier and more fulfilled.

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  • […] After putting your food in the water bath you can walk away without worry until your timer goes off. You’re not a slave to the stovetop or oven and you can spend time doing other quality things like making an awesome cup of coffee or getting in a quick 5-minute workout. […]

  • Nicholas Gonzalez December 7, 2013 - 8:10 am

    Great tips! How is your system installed? Do you have it bolted or could a beam, say in a basement, wrap around it?

    • Dave December 7, 2013 - 11:08 am

      Thanks Nicholas! I purchased the TRX XMount and mounted to a joist. The included lag bolts are rated for 600lbs and I’ve tested by swinging on it (my boyz do the same all the time) and it’s secure. I’m sure anchoring around an exposed floor joist would work as well; test and check regularly for slippage and friction points before committing your entire weight to it 🙂