Back to work after the long bank holiday weekend, back to sitting at your desk for 8 hours then going home with no energy to hit up the gym for a work out. We all know how important it is to keep active, but if you can’t find the time to spare 30 minutes after work, try to keep active while you are at work with these quick work style exercises.
Every time you go to the bathroom try to do 20 squats. You may not think it’s a lot at first, but trust me it adds up, keeping those legs toned and that heart rate up. By the end of the day you may be close to 200 squats and not even realise.
(Make sure you’re drinking plenty of water throughout the day).
The Stair Climber
The machine we all love to hate at the gym; taking the stairs is a great way to sneak in some exercise while you’re at work. Instead of waiting on the elevator, the stairs will get you where you need to go while burning a few extra calories. Try aiming for 2 at a time to feel an extra burn.
The Chair Dip
Yes, we normally used a bench or a box at the gym, but dips are dips. Every half hour see if you can sneak in 10 tricep dips. By the end of the day you would have gotten in a full arm workout and not even broken a sweat!
The Walk Around
Sitting down for too long isn’t good for anyone, get up every once in a while and go for a walk, even if it is just from one side of the room to the other, every little helps. Not to mention that walking around breaks up the boredom and monotony of sitting at your desk and staring at the computer all day long.
The Seated Crunch
Sit-ups are usually done lying down, but there’s no law against altering an exercise for the greater good. While you are sitting on the chair, get a tight grip at the sides and raise both legs off the ground towards your stomach. After doing about 15 of these you will swear you feel the 6-pack starting to form.
Alternate between these, the bathroom squats and the chair dips every half hour and you almost have a full-body session while at work.
Keeping active can’t only be something we do when we ‘find the time’; it has to be embedded into our daily routine. So exercising at work is a great way to get rid of everyone’s favourite excuse ‘ I have no time’.
Try sharing these quick and easy work exercises with your colleagues, and before you know it, everyone will be in on the fun.
Become the face of fitness you’ve always wanted and don’t find the time to keep active, make the time.
Fitness professional, studied health and fitness for a large portion of my life , even completed my degree in Sports Science. I am currently based in Barbados and just wanted a platform to be able to share and involve anyone who is interested in health and fitness and might not know where to go or how to begin.