Just ignore the title of this post.

Because you’re gonna laugh.

So go ahead–watch this video…and hopefully after you get all of the giggles out, you’ll find 4 minutes to try it because it’s one of the most simple desk workouts I’ve learned over the years:

You’re probably asking yourself…”What did I just watch?!“

The move in the video above is called “Hoe Downs” and they are a single move in a series of workouts called T-Tapp workouts, which were created by Teresa Tapp.

I’ve been doing T-Tapp workouts off and on for years and I can tell you this–if you stick to them, they work. But these workouts are full workouts that you typically can’t stop and perform all at once during the workday. And, I’ll be really honest–some of the moves do look a little…unusual.** So, if you’re doing these in an office and you don’t have really understanding co-workers, you might want to step into the hallway or the restroom. (Or better yet – get them to join in!)

BUT — what I really like about T-Tapp workouts is that they work. The inventor of the workout, Teresa Tapp described it as a “comprehensive, compound muscle movement done in a specific sequence incorporating neuro-kinetic flow, linear alignment and isometrics combined with lymphatic stimulation” that also delivers fat loss and inch loss.

Really? Prove it.

I’m not a doctor, so I can’t attest to the medical proof of these claims. However, I know that when I do T-Tapp workouts consistently, I feel good and the results (inch loss) shows up pretty quickly on my body. One additional thing to note is that the full T-Tapp workouts are usually between 20-60 minutes and often have floor exercises. Because of the length, I wouldn’t really consider those routines to be a true office workout. (Unless you do them during your lunch break!)

But–I’ve learned to get creative to find ways to stay incorporate desk exercises into my workday. Doing a single T-Tapp move from the longer workouts in 3-5 minute increments here and there is pretty effective at working the the full body over the entire workday.

For instance, the video above is for a move called “Hoe Downs” that takes 3-5 minutes to complete, and it can help can help get your energy up when you feel the mid-morning or mid-afternoon slump start to take hold. Now Teresa says this move is a good cardio burst that pumps lymph and can help regulate blood sugar. I’ve never tested my blood sugar to verify this, but in the T-Tapp forums, members have discussed the benefits of this move in multiple different threads. (There’s even a conversation where some users discuss how this move affects high blood sugar in a positive way even when done sitting down.)

You want me to do this at work?

Technically, for this to be a “desk exercise,” you’d need to be this sitting if you do this AT your desk. But when I think about ways to exercise at my desk, I include exercises that don’t take up a lot of space so I can hop up and do them while standing near, or close to my desk. And for Hoe Downs, you really just need about an arm’s width of space around your body.

Also, one more thing. Yes, this video looks outdated–it was uploaded in 2007, so it’s been online for a while! But I included it because it includes instruction from Teresa Tapp that I would definitely recommend initially learning how to do Hoe Downs from that instructions. Once you know what you’re doing, there are other versions and variations from T-Tapp, including a 15 minute holiday themed version and this playlist.

Ok I’m interested, but…that video ?‍♀️

My advice? If you try this exercise and like it–just learn it by heart. Once you know the sequence, it’s a pretty ideal workday workout because you don’t even need a video, music, or workout equipment to do it. (You can also use your own music and pair it with any song you love.) And if you travel a lot, this sequence gives you a good energy boost if you can grab 4 minutes to do this in an airport bathroom stall. (I’m not quite brave enough to bust this out in the terminal waiting areas, haha). It’s also effective to do during breaks during conferences when your workday is composed of long meetings in cold rooms (why are the rooms always cold?!). It’s also really helpful when you need a quick burst of creative energy!

** If you don’t work from home, your co-workers (or fellow co-working space workers) may raise their eyebrows at some of the moves. BUT–they’ll probably also get curious and want to know more about what you’re up to. Be prepared for this because you may just end up leading mini Hoe Down sessions every day!