Working a full-time job can often prevent you from working out and maintaining a healthy lifestyle. Some people promise themselves that they will to go to the gym after work, but most of the times those long workdays end with your gym bag in the back seat of your car, forgotten. Here are some workouts that make it completely possible for you to workout on the job!
Stability Ball
Replacing your desk chair with a stability ball is a great start to your work-time workout. Not only does sitting on a stability ball help you strengthen your core, but it also helps with any back problems you may suffer from. The stability ball helps you work on your balance and is excellent for your entire body. Swapping your comfy office chair for a stability ball is a bit of an adjustment, but just think--- you’re basically working out while sitting!
Take the Stairs
Stairs are a great muscle-toning and cardio workout. Skip the elevator and use those legs for the stairs at your office building. If you work in a 40-floor building, take 10 flights of stairs and then switch to the elevator. Taking the stairs will help tone your calves and thigh muscles. Taking the stairs (and a measly 10 minutes each day) will go a long way. You can also walk up and down the stairs during your lunch break to fit in a little more leg workout time!
Lower Body Lifts
This is a great for working out your lower abs and thighs, and no one will even notice you’re doing it! Sit straight up in your chair with your left leg forward on the ground. Lift your leg up from the chair for 10 seconds. You will feel your leg starting to fatigue; this is a good thing. Do 2 sets of 10 on each leg. This will work your lower abs and thighs, too!
Wall-Ups
Wall-ups are a great workout to do during your lunch break. You stand across from the wall and do a pushup against the wall. This will relieve any stress from your knees while doing the normal pushup. This workout will help tone your arms without getting in the way of your co-workers floor space.
Tricep Dips
This can be done using your chair (make sure it doesn’t roll away) or even on the edge of your desk. All you have to do is put your arms on the chair (or desk) and keep your legs straight. Pull your body down to where your elbows should be at a 90 degree angle and push back up. Do 3 sets of 12 tricep dips daily and you’ll see a huge improvement. Welcome to the gun show!
Calf Rises
This is a very simple workout that can be done whenever you have a few free minutes. Firstly, make sure you have something to hold onto and stand up on your tiptoes. After you rise up, lower yourself back down to a normal stance. Calf rises are a simple workout to tone your calf muscles. You’ll see a huge improvement if you complete these rises daily!
Water Bottle Curls
This is a very simple workout, but it's easy to do when you are only using one hand or have only a little free time. Just take two full water bottles and complete bicep curls with the bottles. It might not seem like much weight, but the more curl-ups you do, the better this strengthening workout becomes.
Walk During Lunch
When the weather is nice, you and your co-workers can spend half of your lunch break on a 30-minute walk. Your walk doesn’t have to be a high-intensity workout, but a little physical activity goes a long way and will help you burn off the lunch you just ate.
Wall Sits
This workout will help chisel those thighs during lunch. Stand with your back against a wall and lower your body down as if you were sitting on a chair. Hold this position with your arms out (or even add water bottle curls for more difficulty) for 30 seconds. Do this 3-5 times and you’ll feel the burn.
