When you’re short on time and snowed under at work, the last thing you want to do is spend an hour at the gym. But times like these are when a workout can be the most beneficial. Even very light exercise has huge benefits for your health, it will help you de-stress, and you can return to your desk with a clear mind and renewed motivation.
That’s why we’ve put together a list of 4 workout ideas that you can do right from your office – with no equipment required! These workouts are simple and fast, and will help keep you fit and healthy during your busy work day.
Yoga poses you can do in your office
There’s nothing better than a bit of yoga to centre your body and mind. Among the many great things about yoga, you don’t need any equipment, and you can make your workout as short or long as you like. So whether you have the luxury of a half hour lunch break or just five minutes between tasks, there’s time for a little yoga.
Here are some effective yoga poses you can do in your office:
– The Tree Pose: Stand with your feet together, then raise one foot and rest it against your ankle, calf or thigh. Use your hand to support the raised leg. Hold for 30 seconds to one minute, then repeat on the other side.
– The Warrior III Pose: Start in a low lunge position with your back heel lifted. Raise your arms parallel to the ground and extend your torso forward, keeping your back straight. Hold for 30 seconds to one minute, then repeat on the other side.
– The Camel Pose: Kneel on the ground with your knees hip-width apart and place your hands on your lower back. Lean back, arching your spine and extending your chest forward. Hold for 30 seconds to one minute.
– The Seated Forward Bend Pose: Sit on the ground with your legs extended straight in front of you. Slowly lean forward, keeping your back straight, until you can reach your toes. Hold for 30 seconds to one minute.
– The Corpse Pose: Lie on your back with your legs and arms extended. Close your eyes and focus on relaxing your whole body. Stay in this pose for one to five minutes.
Do a quick circuit of these yoga poses in your office, and you’ll feel more relaxed and refreshed for the rest of the day. Namaste!
If you need more guidance, there are lots of free office yoga workout routines you can find on YouTube, such as this one:
Stuck in the office? Here are some ways to work out without even leaving your desk!
– The Seated March: Sit up tall in your chair with your feet flat on the ground. Raise one knee toward your chest, then lower it and raise the other knee. Continue marching in this way for 30 seconds to one minute.
– The Seated Twist: Sit up tall in your chair with your feet flat on the ground. Place your right hand on your left knee and twist your torso to the left, then repeat on the other side. Continue twisting for 30 seconds to one minute.
– The Seated Leg Raise: Sit up tall in your chair with your feet flat on the ground. Slowly raise one leg until it is parallel to the ground, then lower it and repeat with the other leg. Continue for 30 seconds to one minute.
– The Chair Dip: Place your hands on the edge of your chair seat and extend your legs out in front of you. Slowly lower your body toward the ground, then press back up to the starting position. Repeat for 30 seconds to one minute.
– The Wall Sit: Lean your back against a wall and slide down until your knees are bent at a 90 degree angle. Hold this position for 30 seconds to one minute.
Cycle through these reps as many times as you feel like, or have time for. Quick workouts like these are great for when you’re short on time, but they still give you a chance to get your blood flowing.
Body weight workouts you can do in the office
If you’re looking for a more challenging workout, try one of these body weight workouts. These exercises are a bit more demanding, but they’ll give you a great workout in a short amount of time. And they don’t require much space, or any equipment.
– The Squat: Stand with your feet hip-width apart and lower your body into a squat position. Keep your knees over your ankles and hold for 30 seconds to one minute.
– The Push-Up: Start in a plank position with your hands on the ground shoulder-width apart. Lower your body down toward the ground, then press back up to the starting position. Repeat for 30 seconds to one minute.
– The Lunge: Start in a standing position with your feet hip-width apart. Step forward with one leg and lower your body into a lunge. Be sure to keep your front knee over your ankle and hold for 30 seconds to one minute. Repeat on the other side.
– The Plank: Start in a push-up position, then lower yourself down so that your elbows are resting on the ground. Hold this position for 30 seconds to one minute.
– The Burpee: Start in a standing position, then lower your body down into a squat. Place your hands on the ground and jump your feet back into a plank position. Perform a push-up, then jump your feet back to your hands and stand up. Repeat for 30 seconds to one minute.
These workouts may be challenging, but they’re perfect for getting your heart rate up and breaking a sweat.
Jogging or walking
If you have time to get out of the office at lunch, a walk or a quick run has heaps of benefits: as well as all the advantages of getting some exercise, you’ll get some fresh air and sunshine, which can be in short supply when you’re stuck in an office all day!
Being sweaty in the office isn’t a good look, so if you don’t have access to a shower, be sure to bring some wipes and deodorant to freshen up. Alternatively, leave the runs for after work and take a walk instead – less sweaty but still lots of benefits for your physical and mental health.
If you’re looking for more of a challenge, try adding some office workouts to your routine. These workouts are perfect for when you’re short on time, but they’ll still give you a great workout. And who knows, you might even start to enjoy working out in the office! (I know I do!)
Do you have any other favourite workouts to do in the office? Share them in the comments below!
Thanks for reading!