The At-Work Workout – 30 Exercises Can Do At The Office

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Long, long ago, going to work meant laboring for hours outdoors or at a dirty factory. It was physically intense. But not these days. Now, the most physically challenging thing your job entails is refilling your stapler or walking to the kitchen on your coffee break…which sure makes it hard to get in your doctor-recommended 30 minutes of physical activity a day!

Luckily, you can do short bouts of exercises throughout the day to get in your 30 minutes. All you have to do is cram them in between answering emails, conference calls and prepping powerpoint presentations for a healthier workday.

 

 

Source: www.lifetimestyles.com

Source: www.lifetimestyles.com

30. Tappy Toes

Get your toes tapping while you sit at your desk. Tap them as fast as you can in 10 seconds bursts.

Source: wonderopolis.org

Source: wonderopolis.org

Because your feet are hidden by your desk, nobody will know that you’re channeling your inner Fred Astaire.

Great for your cardio health.

 

 

Source: www.rivehealth.com

Source: www.rivehealth.com

29. Climb the Corporate Ladder

Not a morning person? Avoid the mind numbing chit chat while waiting for the elevator and elevate something else instead: your heart rate! Opt for the stairs and it won’t look like you’re being unsociable.

Source trainer.ae

Source trainer.ae

Great for your cardio health. Take the stairs two at a time to get your heart really pumping and to feel the burn in your butt and legs.

 

Source: theladylovescouture.com

Source: theladylovescouture.com

28. Quick Jogger

There’s no need to jog around the office, unless you want to. A stationary jog will do for 2 minutes. To get your heart pumping, lift your knees up higher.

Source: popsugar.com

Source: popsugar.com

Great for cardio health.

 

Source: popsugar.com

Source: popsugar.com

27. Just-Gotta-Raise Jump Ups

Celebrate your raise with a squat jump up. Squat so your knees are bent at 90 degrees, then jump up as high as you can. Return to the squat position and repeat 10 times.

Source: verywell.com

Source: verywell.com

Great for cardio health and your butt, which needs it after all that sitting.

 

Source: blog.lulus.com

Source: blog.lulus.com

26. The Wanderer

Don’t be a slave to your desk. Get off your butt and take a stroll to the water cooler or to talk with your co-worker instead of emailing them. They’ll appreciate the facetime.

Source: comparemymove.com

Source: comparemymove.com

Great for cardio health.

 

Source: youtube.com

Source: youtube.com

25. Deskchair Dancer

Stressed out? Don’t bottle that stuff up. Get spaz-tacular and whig out in your seat when no one’s looking.

Source: prevention.com

Source: prevention.com

Great for your cardio and core.

 

Source: popsugar.com

Source: popsugar.com

24. Sitting on Wall Street

Find a flat wall and with your back flat against it, slide down the wall until your knees are bent 90 degrees. Stay in that position for a minute and slid back up the wall. Repeat until sitting at your desk feels like a reward.

Source: pinterest.com

Source: pinterest.com

Great for leg and core strength as well as endurance.

 

Source: a.fastcompany.net

Source: a.fastcompany.net

23. Rock The Stand

Sitting around for long periods of time has been proven to increase the of diabetes, obesity, and heart disease. To burn extra calories, stand. Don’t sit down. Stand, stand and do some more standing.

Source: backinaction.co.uk

Source: backinaction.co.uk

Great for your heart health and overall muscle mass.

 

calf-raise22. Raising The Bar

Waiting for your printouts? Lining up for the copier? Sure, standing is fun but why not do it with flair by adding some calf raises? With your feet shoulder-width apart, press up on the balls of your feet, like a ballet dancer, pause for a second at the top then slowly lower until your heels are on the ground again. Repeat 20 times, or until your printouts are done.

Source: popsugar.com

Source: popsugar.com

Great for your calves, that you can flaunt in those heels.

 

Source: healthyliving.azcentral.com

Source: healthyliving.azcentral.com

21. Squeezing Those Cheeks

…and we’re not talking about on your face. Clenching and unclenching your butt cheeks can be done ANYWHERE, without anyone noticing. Hold each squeeze for 10 seconds before releasing.

Source: wikihow.com

Source: wikihow.com

Great for your butt. Use an exercise ball at work for a better workout.

 

Source: femaleforlife.com.au

Source: femaleforlife.com.au

20. Leg Raiser

It’s time to give yourself a raise — a leg raise, that is! While seated, just raise one or both legs up then hold for 5 seconds. Slowly lower. Nobody will know what you’re doing. If you want more, just hang your bag off your feet for extra weight.

Source: ifgingercandoit.com

Source: ifgingercandoit.com

Great for your core.

 

Digital illustration of a fittness woman doing squats

19. The Invisible Chair

You’ve pretty much mastered the art of standing around, right? Well, it’s time to take up a notch and add a squat to it! With your feet slightly apart bend your knees slightly so your thighs are parallel to the ground. Imagine you’re sitting an invisible chair. Hold for 15 seconds then slowly rise up again. Repeat 10 times.

Source: mandvmag.com

Source: mandvmag.com

Great for your butt and legs.

 

Source: i.ytimg.com

Source: i.ytimg.com

18. Hammin’ Curl

Here’s another one you can do while you’re just standing around. Holding onto your chair for support, gently bend one leg back, so your heel touches your thigh, or comes close to it. Lower and repeat on the other leg. Do 10 on each side, for three sets.

Source: jefit.com

Source: jefit.com

Great for your hamstrings!

 

Source: wikihow.com

Source: wikihow.com

17. The Thighmaster

You don’t need a strange contraption to sculpt your thighs. All you need is a ream of paper or thick book that you put between your knees. Squeeze your knees together and hold for 30-60 seconds. Do it at the same time as when you reply to emails.

Source: inhealthyland.blogspot.com

Source: inhealthyland.blogspot.com

You can use other items such as a water bottle or an exercise ball, too. Great for your inner thighs and butt.

 

Source: toptenplus.com

Source: toptenplus.com

16. The Dip

A non-rolling chair makes a great place to do your triceps dips. With your legs straight out in front, place your hands on either side of your body while gripping the edge of your chair. Lower yourself down so your arms bend at a 90 degree angle, then raise on up. Do 12 reps and three sets.

Source: precisionnutrition.com

Source: precisionnutrition.com

Great for your triceps!

 

Source: i.kinja-img.com

Source: i.kinja-img.com

15. The Curl

Staplers are so multi-functional. Aside from holding papers together, they also keep them from flying away and make for a pretty desk ornament.

Source: dailyherald.com

Source: dailyherald.com

Hold on to it  — literally. Grab your stapler and do some arm curls. Bend at the elbow and curl your arm up towards your chest, then lower and repeat 15 times.

Great for your biceps.

 

Source: greatist.com

Source: greatist.com

14. Praying For A Raise

With back straight, bring your palms together in front of your chest and elbows out. Push both of your hands together powerfully to make your arm muscles contract. Hold for 20 seconds then release and repeat. Do enough and your prayers will be answered…or at least you’ll have more sculpted arms.

Source: webmd.com

Source: webmd.com

Great for your arms.

 

Source: static.topyaps.com

Source: static.topyaps.com

13. The Handshake

It’s time to seal the deal. Clasp your hands together like you’re giving yourself a handshake then try to pull apart your hands, without letting them go. Hold like this for 10 seconds then relax and repeat.

Source: bodyrock.tv

Source: bodyrock.tv

Great for your arms and chest; to replace lifting weights.

 

Source: media.npr.org

Source: media.npr.org

12. Pump It Out

Got a kudos from your boss for a job well done? Punch up into the air like the employee extraordinaire you are with alternating arms, and continue for 60 seconds.

Source: youtube.com

Source: youtube.com

Great for your arms.

 

Source: bodybuilding.com

Source: bodybuilding.com

11. Shadow Boxer

Overwhelmed with work? Dealing with an incompetent coworker? Relieve your frustration with a minute or two laying a super smackdown with your shadow. Throw out a few jabs, hooks, and uppercuts, but watch out for your computer or the person in the next cubicle.

Source: fuelforthemachine.com

Source: fuelforthemachine.com

Great for your chest, cardio and arms.

 

Source: pinterest.com

Source: pinterest.com

10. The Mad Flapper

Stand straight with arms straight at your sides and palms facing behind, then pulse your arms backward while your palms hit the air for 5 seconds. Relax then repeat.

Source: lwrfitness.com

Source: lwrfitness.com

Use small weights or a water bottle for extra strength training. Great for your arms.

 

Source: katerivonstealsnewlife.blogspot.com

Source: katerivonstealsnewlife.blogspot.com

9. Giving the Axe

Clasp your hands together, pretending you’re holding an axe. Bring them up to your right shoulder, then swing downward, straightening your arms, until your hands reach your left thigh. Repeat on the other side. Do 15 reps on each side.

Source: womenshealthmag.com

Source: womenshealthmag.com

Great for your arms and core.

 

Source: forbes.com

Source: forbes.com

8. The Mystical Float

Sit cross-legged in your chair, then with your arms push upwards to raise your body off your seat. Stay “floating” for 10-20 seconds. Once you’ve granted a few wishes, come back down to relax and recollect.

Source: keller-sports.de

Source: keller-sports.de

Great for your arms and core.

 

Source: rehabathomeblog.files.wordpress.com

Source: rehabathomeblog.files.wordpress.com

7. The Pencil Holder

If you want to be really cool, don’t keep your pencil behind your ear — keep it between your shoulder blades! Pinch your shoulder blades together by rolling your shoulders back, pretend you’re holding a pencil between your scapulas. Hold for 5-10 seconds, then release and repeat 15 times.

Source: handandortho.com

Source: handandortho.com

Great for your trapezoids.

 

Source: mskcc.org

Source: mskcc.org

6. The Shrug

Don’t know the answer to a tough question? Raise both of your shoulders up toward your ears in a shrug, then hold for 5 seconds. Relax and repeat 15 times. Hopefully, the person asking you will get the picture and ask someone else.

Source: stylecraze.com

Source: stylecraze.com

Great for your shoulders and to relieve tension.

 

Source: wikihow.com

Source: wikihow.com

5. The Office Push-Up

Instead of getting down on the floor to do this push-up, just stay standing and do it against the wall. All you have to do is stand one to two feet away from the wall and lean forward, with your hands flat against the wall. Do 12-15 reps.

Source: stronglikemycoffee.com

Source: stronglikemycoffee.com

Great for your arms and core.

 

Source: twcpk.com

Source: twcpk.com

4. Neck Toner

You just made a huge mistake and hit your forehead in frustration. But before you put your hand back down, push your palm hard into your forehead, and resist the pressure. Hold for 5 seconds, then do it from the back.

Source: wikihow.com

Source: wikihow.com

You can stretch your neck backwards, as well.

 

Source: huffingtonpost.com

Source: huffingtonpost.com

3. The Oblique Fix

If you’ve got a swivel chair, you don’t need to lie on the floor to work out your abs. Sit upright and with your feet slightly off the floor, hold the edge of your desk and swivel back and forth for 15 times. Twirl away to your heart’s content to feel the burn.

Source: theguardian.com

Source: theguardian.com

Great for your core.

 

Source: independent.co.uk

Source: independent.co.uk

2. The Ab Squeeze

Just like butt clenches, the ab squeeze can also be done silently at your desk. Just tighten your abdominal muscles, and hold them contracted for 5-10 seconds then release. Repeat for 12-15 reps and it’ll be like you did some crunches.

Source: runnersworld.com

Source: runnersworld.com

Great for your core.

 

seated-crunch-221. The Seated Crunch

With both of your hands behind your head, lift one knee up towards your chest and twist your opposite elbow to touch your lifted knee. Let the knee down and twist back into the original starter position. Alternate knees and elbows. Repeat 10 time, each set.

Source: examinedexistence.com

Source: examinedexistence.com

Great for your core.

Disclaimer: Everythinghealthrelated.com does not advise on personal health and wellness. Nor does Everythinghealthrelated.com treat, cure or advise on any medical conditions or diseases. All posts are purely for informational purposes and/or entertainment. Always consult with your doctor when it comes to your personal health.

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