Office exercise

12 Equipment Free Exercises to Do on a Break at the Office

If you work in an office environment, it can be a challenge to find time to exercise and stay fit, however, you don’t need a full gym, or even any equipment, to get in a quick workout or two during a break at the office.

Ranging from easy to difficult, pick a few exercises to do each day, beginning with two sets of 10-15 reps.  Start out with the simpler moves and turn to the more challenging ones as you gain strength.  Alternate to work different areas of your body and finish off with a brisk walk around the building.  You’re on your way to a healthier and happier you!

Cardio

  • Mountain climber: Start in the pushup position and draw alternating knees up under you in a step, moving quickly.
  • High knees: Move in a quick, exaggerated march, raising alternating knees as high as you can.
  • Tuck jump: Jump and pull your knees into a tuck while in the air.  Repeat. 

Core

  • Crunch: Lay on your back, place your hands behind your ears and lift your knees, engaging your abs to pull your shoulders and knees to your center.
  • Plank: Move from pushup position to rest your forearms and elbows on the ground, keeping your back straight.  Hold the position for one minute; increase time gradually.
  • Plank crawl: In plank position, place a towel beneath your feet and step your forearm forward, without moving your feet.  Take 10 ‘steps’ with each arm, dragging your feet behind, turn around and repeat.

Legs

  • Squat: Stand feet apart and dip down as if sitting, being careful not to let your knees move beyond your toes.  Repeat.
  • Wall sit: Back against the wall, slide down until your knees are at a 90 degree angle with the floor; hold for one minute and increase time gradually.
  • Single leg squat:Sit deep in squat position with one leg extended straight out the whole time.  Repeat with alternate leg.

Arms  

  • Tricep dip: With your back to the desk, rest the heels of both hands on the edge.  Lower your body as far as you can go and push back up.
  • Diamond pushup: Do pushups while holding your hands together to form a diamond.
  • Shoulder annihilator:Start in the plank position, rotate your body to lift one arm up and off the ground, raising your torso so it is perpendicular to the ground.  Repeat on the alternate side.

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