Office Workout-When You Just Can’t Make It To The Gym


If you saw me on BrittneyTv Monday I mentioned 5 ways to get healthier in 2015 (If not you should check it out she is awesome!) One of my tips was to workout for at least 30 minutes every day. I know for the average person going to the gym isn’t fun and after you’ve worked an 8 hour day the last thing on your mind is working out. Not to mention the drive home. (I work 9 hour days and go to the gym before work so I totally get it.)

Fear not! Even if you can’t find time to make it to the gym, I’ve compiled a few exercises that can be done at work. I don’t advise doing these instead of going to the gym but it’s a nice substitute for one day. These exercises are great if, like me, you have a desk job and sit down most of the time. If you work in retail or a grocery store etc. and are on your feet most of the day you don’t need to exercise as much. (You are moving and getting your heart rate up already.)  If you want to incorporate this moves anyway, great! Overachievers…

  • Calf raises: Stand in front of the fax machine or other piece of furniture so you can hold onto it for balance. (if you need to) Raise your heels off the floor and slowly lower them. Do this 15 times.
  • Leg extensions: Sit in your chair and extend your right leg until it is level with your hip. Hold for 15 seconds and then relax. Alternate sides. Do this 15 times each side.
  • Shoulder raises: Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders. Do this 15 times each side.
  • Back twist: Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Alternate sides. Do this 3 times each side.
  • Glutes Squeeze: Tense up those bootie muscles and squeeze for 10 seconds. Release. Do this 15 times.
  • Shoulder Squeeze. Roll your shoulders back, and squeeze your shoulder blades for 10 seconds. (imagine there is a pencil between them) Do this 15 times.
  • Ab Squeeze. Take a deep breath, as you exhale squeeze in your abs for 10 seconds. Do this 13 times.


Try to do all of these moves back to back. This will help simulate a real workout. It won’t take half an hour to complete but if you do the circuit twice you’ll get pretty close. Feel free to break up your workouts into two 15 minute sessions or even three 10 minute sessions. Just make sure to get that body moving and elevate your heart rate!

I’d love to see your office workouts, tweet me a picture at @step_onmyknee or leave it in the comments.



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