10 Easy Calorie-Burning Workouts to Energize Your Office Routine

Sitting in the office all day can be really boring and tedious (trust me, I get it). By the end of the day, many of us are too tired to go to the gym. People often ask about exercises they can do at their desks to burn a few calories while working or studying.

Here are 10 tips you can try right now to stay healthy at the office!

First off, staying hydrated can be tricky when you’re in the zone. I even forget to drink water sometimes while writing. Set multiple alarms on your phone to remind you to grab some water. This will get you up and moving, plus keep you hydrated and focused.

With all those water breaks, you’ll need to use the bathroom more often. Try to take the long way to the bathroom to get your blood flowing and burn a few extra calories. You don’t have to go to the bathroom on another floor, but take the longer route to your usual one.

Using a stability ball instead of an office chair is popular now. These balls help you sit up straight, improving your posture and working your core. You can even do ball crunches during breaks.

While sitting and working, you can do glute squeezes. Just contract your glutes, hold for 5-10 seconds, release, and repeat. Another simple exercise is calf raises. Push down with your feet to create resistance, lift your heels off the ground while keeping your toes down, and you’ll feel your calves working.

For your thigh and hip muscles, try adductor squeezes. Squeeze your knees together with your fists pressed between them, hold for 5-10 seconds, release, and repeat. To work the outer thighs, do hip abductions by pressing against your outer knees while trying to open them.

If you don’t mind looking a little silly, try arm circles to work your shoulders. Hold your arms out to your sides, make small circles forward for 30 seconds, rest, then make circles backward for another 30 seconds.

Under your desk, you can do quad extensions. Hold onto your chair or desk for balance, extend your leg out, flex your quad, hold for 5-10 seconds, release, and repeat.

If you have a private office or don’t mind being seen, you can do bodyweight exercises like squats, pushups, and planks. You can use your chair, stability ball, or desk for support and balance.

When it comes to exercising at the office, the only limit is your imagination. Find ways to stay active every day and break a sweat, and you’ll be on the path to achieving your health goals!