Hard at Work! Desk Workouts for Home or the Office
Are you tired of sitting at your desk all day? If you feel like you need to move but don’t have time to go to the gym, we’ve got you covered.
This series of desk workouts will help you break up the day and get moving, without the need for equipment or big chunks of scheduled time. Do a few exercises between meetings, or spend some time on your lunch break working through all of them.
Here are the best ways to get your body moving.
TRICEP BENDS
If you’re back at work and trying to get in shape fast after quarantine, one way you can work your arms at your desk is with tricep bends.
Scoot out of your chair, and stay facing forward. Hold onto the seat of your chair with both hands, and keep your knees bent. You’ll be in a crab-like position.
Bend your arms and lower your booty towards the floor. Try to keep your abs tight. Start with 15 reps, then rest.
See if you can do 3 more sets! If anyone wonders what you’re doing, ask them to join your office workouts and workout together during breaks.
Desk Workouts: Leg Raises
One of the best office exercises to get the blood flowing and challenge yourself is leg raises. Scoot back from your desk and sit up straight in your chair. Keep your right leg bent and your foot flat on the floor.
Starting on the left side, straighten the leg and lift up. You should lift your entire leg up, including your thigh, off the seat. Do not bend forward at the waist (this will challenge your abs as well).
One variation on this is to add ankle weights, and only lift your lower legs. Straighten your leg, but keep your thigh on the seat of the chair. This works a different muscle group.
Leaning Pushups
For a mini workout in your office, you probably don’t want to get on the floor. It’s hard in professional clothes, and you wear your shoes in there all the time. So pushups are out…or are they?
Use your desk or the wall to do some leaning pushups. These work in a similar way to regular pushups, challenging your ab muscles and your whole body.
Start out standing up straight, about arm’s length from the wall or desk. Reach out and place your palms flat against the surface. Keeping your body stiff and straight, lower yourself toward the surface, then push away.
Arm Circles
You don’t need any equipment for these tough exercises. While they are part of a regular fitness routine, arm circles can also work well at your desk.
The best way to do these is standing up, although if you have a desk chair without arms, you can probably do them sitting down. Tighten your abs, and hold your arms out to your sides. Start by making small, forward circles with your arms for 20 seconds. Then switch, and make small, backward circles for 20 seconds.
You can vary it by making larger circles, or doing longer sets. Challenge yourself to do more each day. These get tough after you’ve been at it for a minute or longer!
Lengthen the spine with sun salutations. Start by sitting tall, and reach your arms out parallel with the floor. Slowly lift your arms above your head, palms meeting in the middle.
Let your arms float down again parallel with the floor. Repeat for several breaths.
Next, do a modified Warrior 2 pose by turning your right leg to the side. Keep your knee bent and your foot flat on the floor. Extend your left leg to the other side, keeping it straight and your foot perpendicular to your other foot.
Hold for several breaths, then transition to a modified Goddess pose. Bend your left leg at the knee, placing your foot flat on the floor. Now your hips should be open wide for this great stretch.
Finish with another forward fold and sun salutation, then a few minutes of sitting still. Just breathe and relax.
Chair Yoga
You don’t need a mat and your yoga blocks to go through a quick practice in your office. You can do it sitting in your desk chair at lunchtime. Yoga rewires your brain, and helps with stress, posture, and anxiety.
If you’ve been sitting at a desk all morning, push your chair out and try these poses. Remember to breathe deeply from your belly as you move through each one.
Place your palms on your knees, and round your shoulders forward. Tuck your chin to your chest and exhale for cow pose. Then roll your shoulders back, arch your back, and inhale for cat pose.
Repeat cat/cow for several breaths.
Try a forward fold while seated, bending forward at the hips. Let your stomach meet your thighs, and hang your head and arms. Let your whole body relax. Remain here for several breaths.
Lengthen the spine with sun salutations. Start by sitting tall, and reach your arms out parallel with the floor. Slowly lift your arms above your head, palms meeting in the middle.
Let your arms float down again parallel with the floor. Repeat for several breaths.
Next, do a modified Warrior 2 pose by turning your right leg to the side. Keep your knee bent and your foot flat on the floor. Extend your left leg to the other side, keeping it straight and your foot perpendicular to your other foot.
Hold for several breaths, then transition to a modified Goddess pose. Bend your left leg at the knee, placing your foot flat on the floor. Now your hips should be open wide for this great stretch.
Finish with another forward fold and sun salutation, then a few minutes of sitting still. Just breathe and relax.
Backward Leg Lifts
The is great for your glutes. Stand tall and bend one leg at the knee so your ankle extends behind you. Then lift your ankle toward the ceiling, pulsing upward for ten reps.
Repeat on the other leg, then do 3 more sets.
Jump Rope
For a little cardio, jump rope in place. Keep your feet together and raise up on your toes. Hold your elbows at your hips, then circle your arms, jumping each time you complete a circle.
You can also run in place or do jumping jacks for more cardio workouts. Modify these, leaving out the jump if it bothers your knees. You never have to leave the ground to get a good workout.
8. You Can Ease Into It
You don’t have to jump right into going vegan. You can make the switch slowly to ease your tastebuds into the different flavors and meals. Start with small snacks and eat less meat in your meals.
Pairing with a buddy can help you remain on track with your vegan lifestyle. You can go on this journey and find new meals. Together, you’ll be able to make a difference for your healths and the planet.
Simple, but Effective
The desk workouts above can help you get moving during the day, even if you’re used to sitting still. Take regular breaks to move your body and get the blood flowing.
Be sure to get in some stretching if you’ve done a tough workout. This keeps your muscles limber, aids healing, and prevents injury.
We can help you find your purpose and get back on track with your fitness journey. Visit the rest of our blog and shop our site for whatever you need to get fit.
