For decades, the one-hour workout has been considered the only way to workout. How many times have you decided not to workout because you didn't have a full hour to dedicate? It wasn't until the last few years that people gave thought to a 30-minute workout. But if you look at the latest research, health and wellness are no longer gained by logging one steady hour of exercise; instead, wellness (and happiness) is more likely to be obtained by moving for shorter durations more frequently throughout the day.

In other words, you cannot work out for one hour, then sit for 8 to 10 hours per day, and expect to live a healthier life. We are learning through new studies that people are becoming healthier by moving more often through the day, such as 15 minutes in the morning, midday and evening, 5 or 10 minutes every two hours, and a longer duration workout at some point, if possible. This isn't a pick-your-own-adventure type of recommendation; this means most of the above mentioned time frames should be utilized as often as possible. After all, the new health mantra is that “sitting is the new smoking,” right? This means that we need to stand up from our desks, move with purpose as often as we can, and forget the idea that exercise can only be done at the gym.

These breaks of movement can be as simple as a walk around the block or as complex as a total-body circuit workout. We have created three different circuits for you that are perfect if you are short on time and limited in space. The movements were recorded in a small home office and were designed to give you a total body workout in a very short amount of time. These workouts also do not require you to sit or lie on the floor (in case your office isn’t conducive for that). The great thing about the Kamagon® Ball and Surge® is that both pieces of equipment can live in your office or bedroom without taking up much space. They are so incredibly versatile that you can train your cardiovascular system while strengthening your entire body.

All of these circuit style workouts can be executed in as little as five-minutes or can be stretched out for a longer period of time. To complete these circuits in five-minutes try any of these timing patterns:

  • 30 seconds of execution and 30 seconds of rest
  • 45 seconds of execution and 15 seconds of rest
  • 1 minute of execution with no rest (advanced)

Feel free to repeat any of the 5-minute workouts multiple times throughout your day or repeat one of the circuits for three complete sets, resulting in a 15-minute workout that will give you a lot of bang for your buck.

Below you will find the layout and video of each circuit with a tip to help you execute the movement properly.

The Storm

This circuit was created to utilize many different aspects of the Surge® Storm. In this workout, you will experience each water action as well as both handle grips.

  1. Speed Skaters
    • Remember to start with a step first, before progressing to the leap

  2. Biceps Curl, Front Lunge, Knee Lift w/ Overhead Press, & Lateral Slide (Water Quiet)
    • If you find that holding your balance is too difficult, allow the foot to "kick stand" (just put the ball of the foot on the floor)

  3. Halo with a Battering Ram (Water Oscillate and Water Crash)
    • Keep the core strong and engaged and do not let your rib cage flair by arching the back while executing the halo

  4. Single Leg Deadlift with Rows (Water Quiet and Water Crash)
    • Fight to keep the hips square to the floor

  5. Hinge Swing with Water Dump (Water Oscillate and Water Dump)
    • Pause for a moment during the water dump action until all of the water has moved to the bottom of the Surge®

Kamagon® Fun

This circuit was created to utilize the Hydro-Inertia® properties and different grips for the Kamagon® Ball as well as offer a workout focused on mobility and stability.

  1. Lateral Shuffle with Curtsy Lunge and Forward Crash (Two-Hand Handle Grip)
    • The curtsy lunge doesn't have to be deep, but make sure both knees are bent

  2. Squat with Russian Twist and Halo (Two-Hand Ball Grip)
    • Maintain a strong squat with knees in proper alignment; they may want to tilt inward while the torso is rotating

  3. Lateral Swing with Unilateral Squat Prep (One-Hand Handle Grip)
    • Drive the hips back on both the lateral lunge and unilateral squat to help keep the spine neutral

  4. Triple Shoulder Press (One-Hand Ball Grip)
    • Slow and steady wins the race with this exercise

  5. Swing & Flip (Two-Hand, One-Handle Grip)
    • Start first with just the swing before progressing to the flip

Double Trouble

Do you have both the Surge® and the Kamagon®? Great! This circuit uses them for a total body workout.

  1. Kamagon® Speed Skater
    • Use the Surge® as a marker on the floor to give yourself a distance goal for each step or leap

  2. Surge® Battering Ram and Plie Squat with Water Dump
    • Pause at the bottom of the plie to ensure all of the water has dumped to the bottom of the Surge®

  3. Kamagon® High Knee Rotation
    • Think less about speed and more about full range of motion in the upper body and torso rotation

  4. Kamagon® Jumping Jack Squat with Balancing Kick-Out and Water Crash
    • Allow the leg to smoothly kick out as the upper body forcefully crashes the ball forward

  5. Surge® Reverse Lunge with Water Dump
    • If this movement is difficult for you to execute with a neutral spine, bend the elbows and bring the Surge® closer to your torso

As a final reminder, we are not saying to ditch the one-hour workout altogether, but are simply encouraging you move more often throughout the day. We hope that you can use these three circuits to bring more exercise to your life, five-minutes at a time!


Jessica Maurer is a Hedstrom Fitness Master Trainer with a background in dance and fitness education. She is the co-creator of LOK Fitness and a Master Trainer for BOSU®, Lebert Training Systems and Tabata Bootcamp.