How to Do Quick Workouts in the Office Without Gym Equipment

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If you're looking for ways to stay fit and healthy while working in an office, you might think that you need to invest in expensive gym equipment or join a fitness club. But that's not true! You can do quick workouts in the office without any gym equipment. Use just your body weight and some common items like your desk, chair, or water bottle. Here are some benefits of doing quick workouts in the office:

  • They can boost your energy, mood, and productivity.
  • They can reduce stress, tension, and fatigue.
  • They can improve your posture, flexibility, and mobility.
  • They can prevent or relieve muscle stiffness, soreness, and pain.
  • They can burn calories and help you maintain a healthy weight.

In this post, we'll show you some examples of quick workouts that you can do in the office without any gym equipment. We have designed these workouts to target different muscle groups. For example, your legs, arms, chest, back, core, and shoulders. You can do them anytime during your workday, such as during your breaks, lunch hour, or before or after work. You can also mix and match them to create your own custom workout routine.

Before you start any workout, warm up for at least five minutes. This prepares your muscles and joints for the exercises. You can do some simple movements, like jogging in place or doing jumping jacks. You can also do arm circles, shoulder shrugs, neck rolls, and side bends. After you finish your workout, cool down for at least five minutes. This will lower your heart rate and stretch your muscles. You can do some gentle stretches. Like toe touches, hamstring stretches, quad stretches, chest stretches, or shoulder stretches.

Here are some examples of quick workouts that you can do in the office without any gym equipment:

Workout #1: Lower Body Workout

This workout will target your legs, glutes, and hips. You'll need a chair (without wheels) and a water bottle for this workout. Do each exercise for 30 seconds, then rest for 15 seconds before moving on to the next one. Repeat the whole circuit two or three times.

Squats:

  • Stand with your feet shoulder-width apart and your hands stretched out in front of you.
  • Lower down until your buttocks almost touch your chair, keeping your knees in line with your toes.
  • Return to the starting position and repeat.

Calf Raises:

  • Stand tall and hold your chair or desk for balance.
  • Rise up onto your toes, hold for a moment, and then lower your heels back to the floor.
  • Repeat.

Lunges:

  • Stand with your feet hip-width apart and hold a water bottle in each hand by your sides.
  • Take a big step forward with one leg and lower your body until you bend both knees at 90 degrees.
  • Push yourself back to the starting position and switch legs.
  • Repeat.

Hamstring Curls:

  • Lay with your back flat against the floor — the floor needs to be tile, linoleum, or wood (carpet won't work).
  • Place a towel under your feet and lift your hips off the floor.
  • Slide your feet toward your butt as far as you can, then slide them back to the starting position.
  • Repeat.

Workout #2: Upper Body Workout

This workout will target your arms, chest, back, and shoulders. You'll need a desk (or a table) and a water bottle for this workout. Do each exercise for 30 seconds, then rest for 15 seconds before moving on to the next one. Repeat the whole circuit two or three times.

Desk Push-Ups:

  • Stand facing your desk. Place your hands on the edge, slightly wider than shoulder-width apart.
  • Step back until your body is at a slight angle.
  • Bend your elbows and lower your chest towards the desk, then push back up to the starting position.
  • Repeat.

Chair Dips:

  • Sit on the edge of your chair and place your hands next to your hips.
  • Slide your butt off the chair and lower your body by bending your elbows.
  • Push back up to the starting position.
  • Repeat.

Water Bottle Rows:

  • Sit on your chair with a water bottle in each hand.
  • Lean forward slightly from your hips, keeping your back straight.
  • Pull the water bottles up towards your chest, squeezing your shoulder blades together.
  • Lower the water bottles back down.
  • Repeat.

Overhead Press:

  • Stand or sit with a water bottle in each hand.
  • Raise the water bottles to shoulder height. Then, press them up overhead until your arms are straight.
  • Lower them back to shoulder height.
  • Repeat.

Workout #3: Core Workout

This workout will target your abs, obliques, and lower back. You’ll need a chair for this workout. Do each exercise for 30 seconds, then rest for 15 seconds before moving on to the next one. Repeat the whole circuit two or three times.

Seated Leg Lifts:

  • Sit on the edge of your chair with your hands holding the sides.
  • Straighten your legs and lift them off the floor.
  • Lower them back down without touching the floor.
  • Repeat.

Chair Plank:

  • Place your forearms on the seat of your chair and step your feet back until your body forms a straight line.
  • Hold this position.

Oblique Twists:

  • Sit on your chair with a water bottle in your hands.
  • Lean back slightly and lift your feet off the floor.
  • Twist your torso to the right and touch the water bottle to the chair, then twist to the left and do the same.
  • Repeat.

Remember to always warm up before starting these exercises and cool down afterwards. Also, listen to your body and stop if you feel any pain. Happy exercising!