Looking to pump up your heart rate at the office? Working a desk job, doing 8-hour days can make your body restless, or even worse… lazy. In general, it is recommended that you stretch and take the stairs whenever possible at the office to keep your body moving and limber. In addition to those recommendations, here are 5 exercises for you to burn calories at your desk.
1. Chair squats
Great for: Core, glutes, quads
This one takes a reliably steady chair—and some strong core work—to perform. Sit on the edge of your chair with your arms either in front of you or above your head. Pull your body up to standing position and slowly inhale as you slowly lower your buns toward the chair. Gently touch the seat with your rear without resting your full weight, and stand back up. Repeat 10 times.
Bonus move: Hover your butt just over your chair for 30 seconds and feel the burn in your glutes and thighs.
2. Back extension
Great for: Back, glutes
Stand behind your desk chair and hold onto the back for support. Extend your right arm like you’re reaching for the ceiling. Slowly lift your left leg behind you, straight, and hold for 30 seconds. Repeat on the opposite side.
3. The Wall/Desk Pushup
Great for: Arms, shoulders
Stand up and face your desk. Place your hands shoulder-width apart against the edge, and then step back so you’re about three feet away from the desk. Keeping your back and legs in a straight line, do pushups against the desk. Lower down until your chest almost touches the edge, and then push yourself back up. Repeat.
4. Seated Arm Circles
Gerat for: Arms, chest
This one might sound easy, but you’ll definitely feel the burn. Sit in your chair and extend your arms out straight, parallel to the floor. Rotate clockwise 20 times in each direction, and then circle your wrists 20 times in each direction. Repeat 3 times with short breaks in between sets.
5. The Desk Dip
Targets: Triceps, core
With your back close to your desk, place both palms on the edge of your desk with your fingers pointing forward. Extend your legs out straight in front of you so that you’re at a 45 degree angle. Slowly lower your body toward the desk/floor using only your triceps. You will need to engage your core in order to keep your body straight. Try 3 sets of 12 with short breaks in between sets.
A few other good rules of thumb to stay healthy at work, is to get up every half hour, even if it’s just to stand and look around. Also try to look away from your computer screen every half hour, this will give your eyes a rest from the strain of focusing on the computer screen for too long. Always keep water at your desk so that you stay hydrated throughout the day.
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