About Nano Workouts

What are Nano Workouts?
Nano Workouts are short workouts you can do almost everywhere. Nano Workouts lets you discover how you can turn everyday activities into workout opportunities. For instance you can do calf raises when brushing your teeth. There’s no more a need for a gym, just view your surroundings in a new way.

The battle for my health

In the beginning of 2011 I found myself swamped with work. I didn’t have time to go to the gym and my personal health was slipping. I come frome a very active background and have practiced jiu-jutsu, kickboxing, thaiboxing, climbing, table tennins, running, table tennins etc etc. You get the point. I used to be fit but now I was falling apart. After a few months I said to myself that things had to change. I started to incorporate small micro workouts in my daily routine and soon I could se positive changes. Now two years have passed and I’m in the best shape of my life. I no longer see working out as a binary event but I do it continously during the day. Why don’t you give it a try?

Joakim Christoffersson – Founder of Nano Workouts


If we allow ourselves to generalize, which we obviously do, one might say that when doing traditional workouts you start by selecting a muscle group and then chose exercise and equipment based on what you want to achieve. There is absolutely nothing wrong with that but there are some obstacles that have to be overcome before you can get started.

When doing group workouts you need to be at a certain place at a certain time and maybe with some specific gear. Of course there are forms of exercise which offers lower thresholds to get going and will help to feel that working out is not so far away. Some of the most common ones are running and high intense interval exercises done at home.

Nano workout is not any criticism against traditional training but one has to recognize that sometimes people have different ambitions and conditions and everybody can’t, or simply don’t want to, head down to the gym or catch a spinning class at 7pm.

Nano workout addresses these problems from the complete opposite direction. Nano workouts are based on the situation you are in and suggests small short exercises using the natural conditions the situation provides. By breaking down your day to the most common situations you find yourself in and analyzing them to see how they can be optimized from a training perspective you can through Nano workouts achieve a more healthy life, no matter what your day looks like. A small amount of exercise many times becomes a lot when added up. For instance if you exercise when brushing your teeth it will add up to 24 hours during one year.


The biggest battle to achieve a healthy lifestyle is without a doubt the mental one. If you can conquer the battle for the brain you will find that the rest comes fairly easy. Old habits are hard to break and a common mistake is trying to change your lifestyle from one day to the next. Change must be allowed to take it’s time in order to succeed.

When you have made it a habit to take the stairs instead of the elevator, even though you are carrying heavy groceries and are living on the 5th floor, then you have won. Suddenly it won’t be so difficult to spontaneously throw yourself on the floor and do some push-ups or take the bike to work. It’s with the right attitude you change your life and that you have to do yourself, this is just a nudge in the right direction.

Secrets of Longevity

All around the world there are five different areas called Blue Zones. People who live in a blue zone have a substantial higher life expectancy compared to people in the rest of the world. Reaching a 100 years when living in a blue zone is nothing out of the ordinary.

For a long time it was a mystery why five places located in different parts of the world had such high life expectancy whilst their cultures shared little else in common. In 2004 Dan Buettner together with National Geographic and the National Institute on Aging conducted a study to map these long living people in order to find the answer to a longer life.

After having collected huge amounts of data they came to a series of conclusions. One of the most compelling findings was actually not what these people did, but what they didn’t do. None of these people do any high intense exercising. There are no ultra-marathon runners, elite swimmers or bodybuilders among these long lived people.

Most blue zones are located in fairly low developed areas of the world, often in difficult terrain. People who live here get their daily exercise by being active in their everyday lives, not by going to the gym. Their daily chores can for instance be to chop wood, working with animals or walking to a friend far away. The study boiled down to a list of nine lifestyle changes needed to live longer. At the top of the list you can find “move naturally”. Read more about Blue Zones here.

Sure, you don’t live on the top of a Greek mountain with a flock of goats. Perhaps you work in an office and have to pick up the kids from day care after work and when you finally get them in bed you would rather just kick back in the sofa than worry about exercising.

Now let’s try to see if we can do something about that!

Nano Workouts have been developed with this in mind. By doing Nano Workouts you can achieve a healthy lifestyle without having to sweat away at the gym?

9 thoughts on “About Nano Workouts

    1. Joakim - Nano Workout Post author

      way to go! i used to do “conf call push-ups”. 6×10 pushups are great for a 1h conf call because after just 10 pushups you will not sound like you are out of breath if you get a question, but added up you can do quite a a few push-ups while listening to other people talk.

  1. sam

    hey thanks yaar m really out of time to go for gym classes hoping dis wud help lets c!!!!!!!!!!!!!!!

  2. Tina

    This is just what I have been looking for, I hope it works out for me…I also just had surgery on my arm and need to start to tone it some how so we shall see but gotta say the concept is good and really are there many people who have 9 hour a day jobs that have time for the gym or the energy. Sure if your 16 but its so hard and cant do much at lunch time because I cant sweat and then try to fix my hair and everything before I start to see my clients so I am looking for ideas and Nanu is one I will try, I want to buy this walker exercise machine that I can put under my desk too, I think that would be helpful as well…thanks and I will let u no how I do….T

  3. Rosemary

    I just found out about you today and subscribed. I’m already sitting up straighter in my chair! Looking forward to this and changing my way of thinking of working out.

  4. Carol

    This is a great idea! I’m going to do some of these, starting today! Any chance you have an app so we can get these exercises on our tablets?

  5. Linda

    FINALLY workouts I actually like! I know excercise is good for me. I also know the gym and I are not friends. I only went once and then my towel got stuck in some horrible device. They had to use scissors to rescue me while I was in some horrible embarassing pose. It was traumatic. Well, no more! I immediately did some couch excercises when I found Nano Workout through Real Simple Magazine and it was such a revelation. Tomorrow morning I’ll do the shower excercises (though I am considering changing the glass door because the men in my house will just crack up when they see me do the Pick Up The Soap). Thank you so much for this, I’m already a fan!!!

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