Let’s face it: we’re all busy, even if we’re working from home. We work long days, sometimes even into the night, and by the time work is over, we’re exhausted, starving, and ready for bed. And the idea of fitting anything else into the day is just unimaginable.
But what about working out? You can tell yourself you’ll work out after work, but by the time the clock strikes 5, chances are you’re too exhausted to even think about exercising. But what if you could work out WHILE you worked? And now that many of us are working from home, it’s even easier to do!
Whether you’re working from home or back in the office, here’s how you can squeeze a workout into your workday:
Walk up and down the stairs
There’s no excuse for sitting in your office chair all day long. Get up and move! If you’re really trying to burn some calories, walk up and down the stairs. Just do it for a few minutes every day, and your legs will be burning.
All you need for this workout is a chair, which we all have access to while working. Simply place both of your hands on the edge of the seat, facing forward. Bend your elbows and lower yourself down a few inches to the floor before straightening your arms back. Repeat 10 times.
Seriously, we can ALL make time for this one. Arm circles are pretty self-explanatory, just stand up and move your arms in a circular motion, forward and backward. Do 20 times in each direction.
Another simple exercise you can squeeze in at any time: chair squats. Simply perform a regular squat, but lightly tap your butt to the chair each time you go down. Repeat 10 times.
A great and easy workout to increase your strength and endurance. Start by standing with your back against the wall, slide down until your knees are bent and your thighs parallel to the floor, and hold for 30 seconds.
Seated Bicycle crunches
Bet you didn’t think you could work out your core while sitting down! This ab exercise is perfect for the office because it doesn’t even require you to get up. Sit in your chair with your feet flat on the ground and your hands behind your head. Bring one knee up towards the opposite elbow, bring it back down, and repeat on the other side. Complete 15 reps on either side.
If you’re looking for a more discreet way to work out that doesn’t involve you getting up and jumping around, try doing leg lifts. While sitting at your desk chair, raise one leg up in front of you, hold it for 20 seconds, lower, and repeat on the other leg. You can even make small circles with the extended leg, pulse the leg, or raise both legs simultaneously.
This one is super easy and quick to add to any workday. Stand behind your chair and hold on to the back. Lift your heels off the ground until you are on your toes and lower. Repeat for 3 sets of 15.