Can You Have a Good Workout at the Office?
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Can You Have a Good Workout at the Office?

Mitch Poche•

The average office worker sits 10+ hours per day. But with the right approach, your office can become a fitness opportunity.

Desk-Based Exercises

Seated Exercises:

  • Seated leg raises: Lift legs parallel to floor, hold 10 seconds
  • Chair squats: Stand and sit without using hands
  • Desk push-ups: Use desk edge for incline push-ups

    • Standing Exercises:

  • Calf raises: Rise onto toes, lower slowly
  • Wall sits: Back against wall, knees at 90 degrees
  • Lunges: Step forward, lower, return

    • Movement Breaks

    The Pomodoro Plus Method:

  • Work for 25 minutes
  • Take 5-minute movement break
  • Every 4 cycles, take 15-minute walk

    • Equipment-Free Office Circuit

    Complete this circuit 2-3 times daily:

  • 20 desk push-ups
  • 20 chair squats
  • 20 lunges (10 each leg)
  • 30-second plank
  • 20 calf raises

    • The Bottom Line

    You absolutely can have an effective workout at the office. It won't replace dedicated training sessions, but it will combat the dangers of sitting, boost energy and focus, and improve overall fitness.

    Want to create a more active workplace? Be Active offers corporate wellness programs including office fitness solutions. Get in touch to learn more.

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