Some days, work takes precedent over the gym. (That is a horrible thought!) When your days are full, but you do not want to lose the progress you’re making at the gym, spend a few minutes at your desk to help maintain your strength gains. Although not easy to perform cardio, unless you are one of the lucky ones with access to a treadmill or cycle desk, you can do a few things to elevate your heart rate, boost your energy and improve your mood.
Try These Office Workouts When You Can’t Go To The Gym
One of the easiest ways to get energized is to stand up. Stand when answering phone calls, responding to texts or writing your to-do lists. Also, walk to talk with a co-worker instead of sending an e-mail or an instant message. These small changes, add up as you work and help to keep your heart pounding and your calories burning.
Use your desk as a resistance tool. You can perform isometric arm curls by placing your palms against the undersurface of your desk. Position your hands a shoulders-distance apart and bend your elbows at 90-degree angles. Press up with your palms against the desk surface to contract your Biceps and maintain the contraction for 15 to 30 seconds. Relax for one minute and repeat the exercise.
Perform wall push-ups or push-ups against the edge of your desk to tone your upper body. Position your hands slightly wider than shoulder-distance apart and keep your back straight as you bend your elbows and lower your body toward the wall or your desk. Exhale as you straighten your arms and return to the starting position. The farther you place your feet from your hands, the more challenging the exercise. Strive to perform one to three sets of eight to 12 push-ups.
Your chair can be a substitute for an exercise bench and you can perform dips to strengthen your Triceps, the backs of your upper arms. Place your hands next to your hips with your fingers hanging over the edge of your chair. Support your weight with your arms and slide your hips off the front of the chair. Keep your knees bent and your feet flat on the floor. Inhale and bend your elbows as you lower until your upper arms are parallel with the floor. Exhale, straighten your arms and return to the top position. Aim to complete one to three sets of eight to 10 dips.
Tone your quads with squats or seated leg extensions. Lift your right foot off the floor and straighten your right leg. Maintain the contraction for one second before you bend your knee and then repeat. Perform an equal number on both legs. You can also perform calf raises by lifting your heels as you push your hands down against your thighs for resistance.
If your office is not private, but you still want to perform a few exercises, you can do some discretely. Contract your abdominals by pulling your navel toward your spine. Hold it tight for three to five seconds and then release and repeat. You can do the same with your glutes. Contract your backside, you may feel yourself raising up slightly, and hold the squeeze for three to five seconds. Release and repeat.