Jog on the spot1 minute. Jog beside your desk with light feet for 20 counts, then walk on the spot for 10. Do it three times, and make the last 20 the quickest.
Crouch to star30 seconds. Crouch with your hands near the floor. Jump up into a star, arms and legs wide, and land back in the crouch. Do 8, counting each one as you land.
Heel flicks30 seconds. Run on the spot and flick each heel up behind you. Count 20 flicks aloud, rest for 5 counts, then do 10 more.
Jog on the spot1 minute. Jog beside your desk with light feet for 20 counts, then walk on the spot for 10. Do it three times, and make the last 20 the quickest.
Knees to hands30 seconds. Hold your hands flat at hip height. Run on the spot and bring each knee up to tap a hand, 20 taps counted aloud. Shake your legs out.
Quick feet bursts1 minute. Stand with feet apart and knees bent. On go, patter your feet as fast as you can for 5 counts, then freeze for 5. Do 5 bursts, with the class counting the bursts and the freezes.
Scissor steps30 seconds. Stand with one foot forward and one back. Jump and switch feet, swinging the opposite arm forward each time. Count 20 switches aloud.
Twist hops30 seconds. Keep your feet together and your arms out to the sides. Hop and turn your toes to the left, then hop and turn them to the right, while your shoulders face the front. Count 20 hops.
Strength 6
Arm circles, small to big1 minute. Hold both arms straight out to the sides. Draw 10 small circles forward, then 10 medium and 10 as big as you can. Come back down from big to small, circling backward.
Back leg lifts1 minute. Hold the back of your chair with both hands and lean forward a little. Lift one straight leg behind you, hold for 1 count and lower it, 10 times. Change legs.
Hip hinges30 seconds. Stand with feet apart and hands behind your head. With a flat back and soft knees, bow forward until your chest faces the floor, then stand tall. Do 10 slow bows.
Reverse lunges1 minute. Stand tall with hands on hips. Step one foot back, bend both knees until the back knee is near the floor, and step up again. Do 6 on each leg.
Side leg lifts1 minute. Stand behind your chair with one hand on its back. Lift the outside leg straight out to the side and lower it slowly, 10 times. Turn around and do 10 with the other leg.
Sumo squats1 minute. Stand with feet wide and toes turned out. Bend your knees and sink for 3 counts, then stand up in 1. Do 10, counting the 3 down aloud.
Balance 6
Airplane balance1 minute. Stand on one leg with your arms out as wings. Tip forward and lift the other leg behind you until you are one long line. Hold for 10 counts, stand up slowly and do the other side. Twice each.
Clock reach1 minute. Stand on one leg in the middle of a pretend clock on the floor. With the other foot, tap 12 in front, 3 or 9 out to the side and 6 behind, without resting it between taps. Go around 3 times, then change legs.
Grapevine steps1 minute. Stand side-on to a clear stretch of floor. Step to the side, cross the other foot behind, step to the side, cross it in front. Go 4 steps one way and 4 back, 3 times, a little quicker each time.
Leg swings30 seconds. Hold the back of your chair with one hand. Swing the outside leg forward and back like a pendulum for 10 swings, keeping your body tall. Turn around and swing the other leg.
One-leg pencil pick-up1 minute. Put a pencil on the floor one step in front of you. Stand on one leg, bend and pick it up without the other foot touching down. Put it back the same way. Do 3 on each leg.
Tiptoes there, heels back1 minute. Walk 10 steps on your toes along the side of your desk. Turn, and walk 10 steps back on your heels with your toes up. Do it twice, the second time with hands on hips.
Stretch 8
Cross-body shoulder stretch30 seconds. Bring one straight arm across your chest. Hook the other forearm under it and hug it in for 10 counts, with both shoulders down. Change arms.
Heel-forward reach1 minute. Put one heel out in front with the toes up, and bend the back knee. With a flat back, reach both hands toward the raised toes and hold for 10 counts. Change legs. Twice each.
Heel-to-seat stretch1 minute. Hold your chair with one hand. Bend the outside knee, catch that foot behind you with your free hand and bring the heel up toward your seat. Hold for 10 counts, turn and change legs. Twice each.
Lunge stretch1 minute. Take a long step forward and bend the front knee, keeping the back leg straight and the back heel up. Sink your hips and hold for 10 counts, hands on your front thigh. Change legs. Twice each.
Overhead triceps stretch30 seconds. Reach one hand up and drop it behind your head, between your shoulder blades. With the other hand, ease the raised elbow back for 10 counts. Change arms.
Side-to-side lunge stretch1 minute. Stand with feet very wide and toes pointing forward. Bend one knee and shift your weight over it for 5 counts, keeping the other leg straight. Glide across to the other side. Do 5 each way.
Standing knee hug30 seconds. Stand tall and lift one knee. Hug it in with both hands for 5 counts, then lower it. Change legs. Three hugs on each side.
Wall calf stretch1 minute. Put both hands on a wall or on the back of your chair. Step one foot back, press that heel to the floor and lean in for 10 counts. Change legs. Twice each.
Seated, no space needed 7
Chair figure-four stretch1 minute. Sit tall and rest one ankle on the other knee. Keep your back flat and lean forward a little for 10 counts. Change legs. Twice each.
Heel-toe rocks30 seconds. Sit with both feet flat on the floor. Lift both heels as high as you can, put them down, then lift your toes. Rock heel, toe, heel, toe for 20 counts.
Seated jacks30 seconds. Sit on the front half of your chair. Shoot both arms up and both legs out wide, then bring your hands to your knees and your feet together. Count 20 aloud.
Seated leg extensions1 minute. Sit tall and hold the sides of the seat. Straighten one leg until the foot is level with your knee, hold for 3 counts and lower it. Do 8 with each leg.
Seated marches1 minute. Sit tall on the front half of your chair and hold the sides of the seat. Lift one knee, lower it, then lift the other, slowly, like marching. Count 20 lifts, rest, then 20 more.
Seated push-aways1 minute. Sit facing your desk with your hands on its edge. Lean in until your chest is near your hands, then push away until your arms are straight. Do 12, slow on the way in and quick on the way out.
Seated round and arch30 seconds. Sit with your hands on your knees. Round your back and look at your lap for 3 counts, then lift your chest and look ahead for 3 counts. Go back and forth 6 times.
How it works
These brain break exercises are plain moves a class counts aloud: jog on the spot, sumo squats, a heel-forward reach. Each line names the reps or the seconds, and one group is done sitting down.
Read the full guide
One exercise, counted aloud
1. Press Pick another brain break.
2. Read the line under the name: it gives the move and its counts.
3. Press the timer link over it. The clock takes the length on screen; count with the class.
Grouped by what the body does
The menu that reads All brain breaks holds Cardio beside the desk, Strength, Balance, Stretch and Seated, no space needed. Some moves use the pupil's own chair, desk or a wall for support.
Questions and answers
Which brain break exercises are the quickest?
Choose Cardio beside the desk in the menu for energizing brain breaks: Jog on the spot, Knees to hands, Crouch to star and Scissor steps are the fastest moves on the list, each counted aloud by the class.
Which brain break exercises work with no space?
Choose Seated, no space needed. Seated marches, Seated push-aways, Seated jacks and Heel-toe rocks are done on the chair, and the two seated stretches need only room to lean forward.
How long is a brain break exercise?
30 seconds or 1 minute. The length opens each line and is already set on the clock. The counts inside the line, such as 20 taps or 10 with each leg, are what the class says aloud.
Do the exercises need equipment?
No. Some use the pupil's own chair, desk or a wall, and One-leg pencil pick-up uses a pencil. Nothing else is needed.