This post that shares Tips for Keeping Fit in Your Office contains affiliate links which means that if you click a link and make a purchase, I receive a small portion of the sale at no additional cost to you. I have received a Total Gym Fit to facilitate my post. All opinions are my own.
One of the most common misconceptions about working a desk job is that you can’t get a workout in. You don’t have to have a job that requires physical labor in order to get a workout in. Making use of the space you have and learning how to get a workout in from your desk is the best way to make sure that you are getting regular exercise even if you work in an office.
Workouts from Your Desk
You can get a good leg workout by doing exercises at your desk. Using ankle weights stretch your leg out and lift up until straight in front, flex the muscle and repeat ten reps, three times each.
Glute Squeezes are a great way to work those muscles that are usually not in use when working from a desk all day. Squeeze your buttocks muscles for about 10 seconds and then relax for two, repeat.
Keeping a Jumprope handy is a great way to get in some cardio when you have a few minutes. It doesn’t take long to get your heart rate up and storage is easy with this tiny piece of equipment.
You can do Russian Twists from a seated position to work your abs while at your desk. Lean back as far as you can safely do so while in a seated position. Be sure not to arch your back, keep it straight and be sure to engage your abs as well as your core. Put your hands out in front and rotate your shoulders to one side then the other. Do this for ten reps, and work your way up to more overtime.
Keeping a set of dumbells by your desk is an easy way to get in an arm workout when you have a couple of minutes to spare. This is best when reading or taking a break as you will be unable to use your arms for other things. I like to multi-task and tend to do this exercise while doing glute squeezes, leg workouts, and Russian Twists when possible.
Get the Right Equipment
When trying to maximize your space and keep your office as productive as possible it is best to be selective when choosing the right equipment. Making use of what is in your office already will help minimize clutter. If you have a staircase nearby, this could be used instead of a cardio machine. Doing workouts from your desk frees up space for other equipment.
Pick up a Total Gym Fit to maximize your workout without using up a lot of space. The space-saving design allows you to easily fold up and move it out of the way if you are short on space. This is perfect for making your office work overtime as a workout space. Offering over 85 exercises on this one piece of equipment, you can get a great workout every day without using a lot of space.
You can get 10% off of your purchase of a Total Gym Fit by clicking here.
About Thirty Something Super Mom
My journey started after a Crohn's disease diagnosis, inspiring a commitment to well-being. This site shares my distinctive approach to healthy living with my collection of nutritious recipes that boast authentic flavors, mimicking the indulgence of traditional dishes. I love sharing guilt free recipes for low carb, keto, gluten-free, paleo, and the specific carbohydrate diet. I also share tips on natural living, including homemade cleaners and cleaning hacks. I also share my experience as a veterinary technician and pet groomer, to integrate pet health tips, homemade dog food recipes, and grooming insights to ensure your pets thrive.
I love this. I always find that I say I’ll workout once I get home, but then never do.
That gym looks like a perfect way to keep fit during your breaks. I have to drive 20 mins to my gym so having the equipment at home is so much better/
It would be super nice having some better equipment for home workouts. These are good suggestions. The Total Gym Fit sounds great and I like that it can save you some space.
Great tips! When you lead a sedentary lifestyle you have to find clever ways to get in that exercise. I need to do more.
I think it depends on the work environment as most offices here don’t allow equipment to be in the workstation. Stretches during breaks or in the cubicle can be done.
I actually have a standing desk! It helps so so so much with my posture! I remember when I used to sit at my desk – oh man, I would have back pain galore but NOT any longer!!
This post falls in line with my home workouts. I have to do them to keep my sanity and to keep the thought processes going! This is an excellent post!
These are great tips for those of us who work 100% from home. I have worked from home for 5 years now and I love it but I do need to keep fit.
I have tried this a few times here and there. However, the hardest part I find is that I’m very busy with work while at my desk so, focusing on anything else is impossible.
I like the advice you gave about at home workouts, I have been doing arm exercises at home recently and I think I like it more than the gym.
These are great tips for working out during the day, especially if you work from home! One of the great things about teaching was that it was easy to get my steps in during the day, but I didn’t do much else exercise-wise.
I definitely should be working out a lot these days. I like the idea of doing it from my desk, while working.
These are great tips! I’ve been working out at the gym lately but always have dumbells in my office.
It’s awful to be stuck sitting all day. I think it is so important to stay active when we can.