Fast Workouts to Reverse the Effects of Sitting

Simple workouts to avoid the negative effects of sitting

Note from Katie: I recently wrote about the negative effects of sitting too much and how this is linked to higher risk of cancer, heart disease, hypertension, obesity and other health problems. Spending less time sitting is part of the solution, but it isn’t always an option for many people. I asked Chad and Brenda Walding (doctors of physical therapy) to provide some quick and effective workouts to combat the negative effects of sitting. Enter Chad and Brenda…

“Yeah this one right here goes out to all the baby’s mamas, mamas…
Mamas, mamas, baby mamas, mamas
Yeah, go like this”
-Outkast (Ms. Jackson)

It’s an awesome time of year here in Austin, TX. The heat from the dry summer is finally leaving and the cool breeze is coming in. It’s also the weekend of the ACL music festival and Outkast is in town…hence the inspired quote:)

We were recently on The Wellness Mama podcast to talk about our upcoming book The Sitting Solution and it was such a great time! Afterwards, Katie asked us if we’d like to do a post for Fitness Friday! This got us a little motivated and we thought we’d do something for mamas today! After all… if mama ain’t happy then ain’t no body happy and we want to play our part.

Here are the workouts we mentioned with video demos so you can get started right away!. Have fun!

3-5 min AMRAP (As many reps or rounds as possible)

  • 5 Side bridges Left
  • 5 Side bridges Right
  • 5 Pushups
  • 10 Lunges

3-5 min AMRAP (As many reps or rounds as possible)

  • 5 Burpees
  • 10 Mountain climbers

3-5 min AMRAP (As many reps or rounds as possible)

  • 30 ft. Bear crawl
  • 15 Swimmers

3-5 min AMRAP (As many reps or rounds as possible)

  • 10 Squats
  • 5 Low to high planks
  • 3-5 min AMRAP (As many reps or rounds as possible)

3-5 min AMRAP (As many reps or rounds as possible)

  • 6 Renegade rows
  • 10 Thrusters”

Have questions? We’ve got answers!

So how many times a day and how often do you recommend we do these workouts?

-In the video we mention 3 or 4 times a day spaced out throughout the day (every 2-4 hours) but honestly just go by how you feel and fit it in when/where you can. Even if you do 1 workout throughout the day you’ll still find you’ve gotten a great workout in.

-As far as how many times a week to do these workouts…that too depends on how you feel and what time allows. Doing these workouts 2-5 times a week will give you excellent results. You don’t want to do too little AND you also don’t want to do too much! Listen to your body.

What exactly does “3-5 min AMRAP” mean?

-It means you can do 3 to 5 minutes of work depending on how you feel and what your schedule allows. In the video we only do it for 3 minutes and found it to be plenty! If you’d like to do up to 5 minutes then by all means go for it. But if you notice you’re slowing down and hitting muscle failure you’ve done plenty enough.

Can my kids do this with me?

-Absolutely…and we HIGHLY encourage it! These workouts are great for children, as they really promote core strength and improve movement patterns, which is SO critical as children age! They will have a blast with these workouts…especially the crawls!

What if I can’t go down as far as Brenda does when she does a squat, pushup, lunge or burpee? And I can’t move as fast as she does…should I quit?

-Stay at a comfortable depth with everything (squats, pushups, lunges, burpees, etc…). Also…you can use a chair to tap your butt on when you do squats and thrusters. If its difficult to do a burpee then just skip the pushup part and only kick your legs back, jump back, and then jump up.

-It’s very important that you don’t hurt yourself. Slow down if you have to and find your own pace. Focus more on the quality of your movement and let the intensity come after that. You’ll notice over time your mobility and strength will naturally improve and you’ll feel better.

You mentioned something about a Sitting Solution book that is an exercise program like this specifically designed for people who sit or stand in front of a desk all day…where can I find out more about that?

-Yes….you can check out our book “The Sitting Solution” here. This is a perfect tool for people who chronically sit. If you are staying at home with your kids and your spouse is away at work then this would make a nice gift.

Ok guys! We hoped you enjoyed this and you’re able to get something out of it! If you’d like to find out more about us you can find us here.

To all the mamas,

Chad Walding DPT, OPT L1, RKC
Brenda Walding DPT, FDN

Chad & Brenda Walding hold Doctorate of Physical Therapy (DPT) degrees from Hardin-Simmons University. They own Alchemy Fitness + Flow, a holistic-based gym in Austin, Texas. Learn more about them at

Do you have a favorite quick workout? Share below!

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