The office has got to be the easiest place on the entire planet for extra pounds to sneak up on people. It’s the perfect storm, really ⛈ I know I’m a prime example of it. Over the past year 1/2 I have gained close to 35 extra lbs 😱 since starting my career, which 85% of my day involves being glued to my desk 💻
You’ve got all these hurdles and derailing elements all in one environment; stress, boredom, unhealthy snacks galore, and physical confinement in the form of an office or cubicle.
One way to combat the weight gain is by doing office workouts, many which can be added in small increments throughout your day. Whether you’ve got a teeny tiny cubicle (like me ⬅️) or a whole office to yourself (lucky you 🙃), here’s some examples below of how to workout while at work:
The Office or Cubicle Workout Routine
(You can always fit it into your schedule)
Warm up: 2 Minutes jogging/marching in place, or walk briefly around the building
~ Glute Squeezes – Sitting straight in your chair with your feet flat on the floor, contract your glutes and hold for 2-3 seconds so that you raise up a bit in your chair before relaxing muscles.
~ Arm Circles in each direction – Extend arms and make small clockwise circles with your fingertips. Switch directions to repeat circles counterclockwise.
~ Abdominal Contractions – Sit in your chair with a straight back and pull your belly button in towards your spine. Hold for 5 seconds for each repetition.
~ Seated Tricep Dips – Scoot to the edge of your chair and support your bodyweight with your fingers hanging over the edge of the seat. Lower your body weight, keeping elbows tucked into sides. Make sure to choose a chair without wheels for this office exercise!
~ Wall Push Ups – To tone your chest with an office exercise routine, do push ups against the wall (you can do regular push ups if you’re not in a dress and/or have enough space).
~ Squats (aka Squaty Potty’s) 🚽🏋🏼♀️– This is an easy way to bump up your calorie burn and tone glutes and thighs in an office workout when you are limited on space.
**Tip** When using the restroom I like to use the handicap stall and after I’m finished I do 15 – 20 squats and a 30 second wall sit while in there
~ Toe Raises – A great move for cubicle routines, these allow you to tone the calves without breaking a sweat and with minimal room.
~ Dumbbell or Resistance Band Curls – Keep dumbbells or exercise bands handy at your desk and you will open up a wealth of different office exercises and toning moves that require very little space.
Do this office workout once or twice through, or just throw in the exercises sporadically throughout the day as time allows. Taking short breaks for physical activity can actually increase your mental focus, creativity, and productivity, so time exercising in the workplace is not wasted time.