15 Simple Ways to Work Out At Work

The number one excuse people use for not working out is that they dont have time.  Well to be blunt, you will not FIND time to work out, you have to MAKE time.  Making time to work out is a favorite subject of mine but you can read all about that in a previous blog

In that particular blog I hinted pointed out that there are ways to workout, even at work.  I have put together just a few things that have worked for me while at work.  Now every job is different and some of these are just NOT possible for some people but at least a few of them anybody can do.  I have tried to keep the 15 things simple, with little to no equipment necessary other than what you may find in a office.  I have also categorized them by how inconspicuous they would be when others are around and could potentially see you.  If you dont care about that, then kudos to you, do all of these and then some. 

I will start with five simple things that are very low key and someone walking by or even talking to you may not even know you are doing. 

1. Get a ball chair.  Trust me on this one.  I have one and I love it.  Now, I"m a teacher so I dont sit all the time but I can tell you that sitting on it for even a few minutes while grading papers really works the core.  It is a ball, on wheels.  So much stability.  And I think it is pretty comfy.  It forces me to sit up straight so my posture has also improved.  Some may say this is not inconspicuous at all but once people get used to it (and try it), everyone around you will have one too.  So no worries. 
   
2. Take the stairs whenever possible.  I know this one has almost become cliche and EVERYONE is saying it.   But that doesn't make it any less true, or helpful.  You would be surprised how many calories you can burn in just a couple flights.  Even if you work on the 20th floor, try taking the steps for the first few floors, then hop the elevator and go the rest of the way.  Try to increase this as time goes on and see how many flights you can go.  Challenge yourself.  Many people see it as all or nothing but that is far from the case.  There are so many possibilities in taller buildings for fitness.  
3. Seat squeeze.  This is a very low key exercise that can of course be done from a chair, and consistently throughout the day.  While sitting squeeze and hold glutes and abs.  Start with 10-20 seconds and do about 5-10 rounds.  Increase how long you hold each time.  Again, challenge yourself.  
4. Seated leg raise.  This one can be done under a desk and has many varieties.  You can life one leg at a time, while keeping the other on the floor, knee at 90 degrees, pulse the leg up and down doing 10 reps, 3X each.  You can also lift both legs off the ground and either hold them up together or pulse them up and down together as with the one leg exercise.  This is great for the legs, glutes and REALLY works those abs. 
5. Knee lifts.  Start with feet flat on the floor, knees together and at 90 degrees.  With hands at your sides or on top of desk/table, lift both legs off the floor.  Do 10 reps 3X.

These next few exercises are little more obvious but can be done discretely or just made to look like you are really full of energy and fidgeting at your desk. 

1. Chair swivel.  Most people have rolling, swivel chairs.  Sit on the edge of the chair and move from the waist, swiveling the chair side to side.  Great for obliques.  NOTE: This one is not possible if you go with ball chair.  Trust me, I've tried.  
2. Heel bounce.  This one may seem to others like you just really have to go to the bathroom but it is great for the calves and butt.  I stand a lot at my job and very often I simply cant stand still, so I am often walking around the room or if stationed in one spot I will bounce on the balls of my feel.  
3. Under desk bike.  They actually make small exercise bikes that are specifically MADE to go under a desk.  A great option for those that sit a lot.  The one pictured is a great option I found at Amazon but there are so many other choices.  Click below to go to Amazon.com. 
   
   
4. Arm curls.  This doesn't have to be secluded to just curls, you can do just about any arm workout here.  But try to use things you already have  at your desk, like a heavy stapler or bottle of water.  Do 10 reps 3X.  If you want to do this with weights, 3 or 5 pounds weights would be easy to keep in a desk, office or cubicle.  
5. Stretches.  There are a variety of stretches that can be done from a chair.  Instead of explaining each one, I am just going to show this amazing visual I found. 
   

These last five exercises will either require a private office, or a lot of gumption.  These are not subtle but are effective using minimal items, most of which are found in an office.

1.  Desk squat.  Pull your chair out from the desk a bit, then squat as if you were going to sit in it anyway.  Hold that squat and keep working, at least as long as you can.  If you CAN do this discretely, do 10-15 reps 3X.  Either one is a great quad and glute workout as well as those abs.
2. Resistance band.  These can be done while seated by running them under your chair.  A variety of exercises can be done such as shoulder press, Arnold press and bicep curls.  You can also revert to traditional standing methods with the band.  
3. Desk push up.  Before beginning, be SURE that your desk is stationary and wont move easily when pushed.   Place hand on the corner of the desk and push up.  Try to do 10 reps 3X.
4. Chair dips.  This has to be done on a stationary chair.  Trying this with a rolling chair or the ball chair is NOT recommended.  Place palms on the chair putting legs at 90 degrees in front of you.  Dip your but toward the floor and push back up.  This will really get those triceps burning.
5. Plank.  A classic but always effective.  Low plank.  High plank. It doesnt matter.  Try 5, 30 second holds with 15 seconds in between each.  If you want to get really fancy, you could try plank twists or high/low plank 

One last thing I want to add is to be active as much as possible at work.  This may seem almost impossible for those that sit all day long.  But get up at least once an hour, even if its only for a couple minutes.  You may have time to complete at least one exercise from above, or many others available during that short time.  Exercise does not have to happy all at the same time.   Doing 6, 5-minute exercises still adds up to 30 minutes.