Break activities
Turn off what doesn't fit your day. Profitoro picks from whatever is left.
- Strength
Squats
Feet shoulder-width apart. Sit your hips back, then stand up.
15 reps · ~60 sec · Medium
Quiet-safe - Strength
Push-ups
Hands under shoulders, body in a straight line. Down, up.
10 reps · ~60 sec · Hard
Floor - Strength
Wall push-ups
Hands on the wall, step back, lower your chest and press away.
15 reps · ~60 sec · Easy
Quiet-safeNeeds wall - Strength
Lunges
Step forward, drop the back knee, push back up. Alternate legs.
10 per leg · ~60 sec · Medium
Quiet-safe - Strength
Calf raises
Stand tall, rise onto your toes, lower slowly.
20 reps · ~45 sec · Easy
Quiet-safe - Strength
Plank
Forearms down, hips level, hold steady and breathe.
45 sec hold · ~45 sec · Hard
Quiet-safeFloor - Strength
Chair dips
Hands on the seat edge, lower your hips, press back up.
12 reps · ~60 sec · Medium
Quiet-safeNeeds chair - Strength
Sit-ups
Knees bent, curl up, lower with control.
15 reps · ~60 sec · Medium
Floor - Mobility
Shoulder rolls
Roll your shoulders back slowly, then forward.
10 each way · ~40 sec · Easy
Quiet-safe - Mobility
Neck stretch
Ear towards shoulder, hold, then switch sides. No bouncing.
20 sec per side · ~40 sec · Easy
Quiet-safe - Mobility
Wrist stretch
Extend one arm, gently pull the fingers back. Swap hands.
20 sec per side · ~40 sec · Easy
Quiet-safe - Mobility
Chest opener
Clasp your hands behind your back, lift, open the chest.
30 sec hold · ~40 sec · Easy
Quiet-safe - Mobility
Hip stretch
Ankle on the opposite knee, sit back, feel the hip open.
30 sec per side · ~60 sec · Easy
Quiet-safeNeeds chair - Mobility
Standing side stretch
Reach one arm overhead and lean away. Switch sides.
20 sec per side · ~40 sec · Easy
Quiet-safe - Mobility
Back extension
Hands on your lower back, lean gently backwards, then release.
8 reps · ~40 sec · Easy
Quiet-safe - Cardio
Jumping jacks
Jump the feet out, arms overhead, and back in. Keep a rhythm.
30 reps · ~60 sec · Hard
- Cardio
High knees
Jog on the spot, drive the knees up towards your hands.
45 sec · ~45 sec · Hard
- Cardio
Walk around the room
Get up and walk. That is the whole exercise.
2 min · ~120 sec · Easy
Quiet-safe - Cardio
Walk the stairs
One flight down, one flight up. No sprinting required.
1 flight · ~150 sec · Medium
Quiet-safeNeeds stairs - Recovery
Drink water
A full glass. Your brain runs on it.
~45 sec · Easy
Quiet-safeNeeds water - Recovery
Look away from the screen
Find something far away and stare at it for 20 seconds.
20 sec · ~40 sec · Easy
Quiet-safe - Recovery
Deep breathing
In for four, hold for four, out for six. Repeat.
6 breaths · ~60 sec · Easy
Quiet-safe - Recovery
Close your eyes
Sixty seconds of nothing at all. Genuinely.
60 sec · ~60 sec · Easy
Quiet-safe - Recovery
Stand and walk
Stand up, shake it out, take a lap.
90 sec · ~90 sec · Easy
Quiet-safe