Quick and Effective Workouts You Can Try At Work!


People with a busy lifestyle find it hard to take out time for workout. If you are struggling with finding time for exercise and your sedentary lifestyle has started to affect your health, then you can start with these basic yet effective workouts that you can try at your workplace.

Standing Kickback


Start off by standing against a wall; put all the weight on your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work by keeping them engaged throughout the movement. Keep your left foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.

Deep Bend & Side Kick

picture credit: shape.com

Stand with your feet hip distance apart with your toes slightly turned out; allow your knees to track over your toes. Bend your arms, your hands in fists held below the chin. Squat down to a 90-degree angle at your knees while keeping your chest up. Engage your core then kick one leg out as you balance on your other leg.

Chair Dips

Picture credit: Men’s Journal

Scoot to the front of your chair so your butt is on the edge; keep your hands on the edge of the seat. Lower yourself off the chair and bend your elbows to work your arms. You should feel this on your shoulders and triceps. Repeat this movement for as long as you are comfortable. It is perfect to sculpt your arms and triceps.

Wall Sits

Stand with your back against the wall, bend your knees, and go into the squat position as low as you can. Sit and hold for 15 seconds and if you really want to feel it in your legs then use 2 kg or 5 kg dumbbells or a water bottle. This movement is a great way to take a phone call and build strength and endurance at the same time.

The Squeeze Walk

walk more at work

Strengthen your core when you’re on the way to a meeting. While walking take a deep breath and tighten your abdominal muscles, pulling them toward your spine as you exhale. Squeeze the muscles for 5 to 10 seconds, then release. You can also do these squeezes sitting down.

Do each move with thirty reps and repeat the same workout on the other leg.

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