Let’s be honest: your workday likely doesn’t strike you as the right time for exercise. After all, you’ve got stuff to get done and your office probably isn’t stocked with exercise equipment.
But you might want to reconsider.
Exercise offers health and cognitive benefits that can supercharge your professional performance and help you maximize your days. In fact, those who partake in midday workouts experience an average performance boost of 15%, and 60% of people who work out during the day see improvements in their time management skills, mental performance, and ability to meet deadlines.
Best of all, you don’t need weights and cardio machines to get a quick workout in.
Here are ten easy office exercises you can do on the clock.
1. Desk Push Ups
Quick disclaimer: this exercise should only be done with a sturdy desk! Now, with that being said, here’s how to do it: take a few steps back and place your hands on your desk a little wider than shoulder-width apart. Then, lower yourself towards your desk and back up until your arms are straight but not locked. Try for three sets of 10 repetitions.
2. Squats
Rule number one: don’t skip leg day! The ultimate lower body burner, squats are great for your legs and your core. And they’re super simple to do pretty much anywhere! Stand tall with your feet shoulder-width apart and your hands either stretched in front of you or folded across your shoulders. Then, lower yourself down into a squatting position, as if sitting down into an invisible chair, until your knees and hips are parallel. Then, drive into your heels and raise back up. Make sure to keep your shoulders back, core tight, and knees in line with your toes. Try to do three sets of 10 repetitions.
3. Calf Raises
These are a great exercise to incorporate into your workday lower body workout regimen. All you need to do is stand up straight, hang onto your desk or chair for balance, raise up on your toes, hold the position for a few seconds, then lower your heels back to the floor. Try doing three sets of 10 to 15 repetitions.
4. Donkey Kicks
These are a great glute burner. Face your desk and lean against it, with your body in a straight line. Stand on one leg with your opposite knee bent at 90 degrees. Then, kick your bent leg back as far as you can. Hold this position for a few seconds, then slowly lower back to the starting position. Aim for 10 repetitions on each side, and try to do three sets.
5. Lunges
For this exercise, you’ll need some open space in front of you. First, stand tall with your feet hip-width apart and engage your core. Next, take a big step forward with your right leg with the goal of having your heel hit the floor first. Then, lower your body until your right thigh is parallel to the floor and your right shin is vertical. Try to avoid letting your knee go past your toe. Finally, press into your heel and drive back up to the starting position. Do this 10 times on each side for three sets.
6. Single Leg Deadlifts
When it comes to strengthening your hamstrings, these are the perfect exercise. But be careful! Single leg deadlifts are deceptively difficult, even without weight. Begin by standing with your feet hip-width apart and parallel. If you have something you can use to add weight, feel free to hold it in your hands. If not, just do this exercise using bodyweight only. Next, lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you. Then, lift your extended leg and pitch your body forward until it forms a “T” shape. Your arms should be hanging straight down. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to the starting position. Repeat with the other leg.
7. Single-Leg Squats
Still feeling strong after your normal squats? Then level-up with a single leg squat. But remember: you’ll definitely want a chair underneath you for this one! Follow the exact same motions as a normal squat but instead of using both legs, use one leg and lift the other one out in front of you. Sit down into your chair and then stand back up using a single leg. If you can do it without fully sitting in the chair, bonus points for you! But if you need to sit all the way down, that’s okay too. Start with three sets of five repetitions on each side.
8. Jumping Jacks
Let’s not forget cardio! After all, getting some blood pumping gives you a kick of endorphins and helps clear your mind. If you’re unsure about how to do jumping jacks, stand upright with your legs together, arms at your sides. Then, bend your knees slightly and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to the starting position. Then repeat. Try for three sets of 15 repetitions.
9. Pretend Jump Rope
To get your blood pumping, you can also try pretend jump rope. This is great because it eliminates the space constraints (and risk of breaking stuff) that come with actually jumping rope. This is super simple: do the exact same motions as you would while jumping rope–including moving your arms as if you’re swinging a rope. Go for as long as you can, and then take a break.
10. Seated Bicycle Crunches
Blast your abs with this seated exercise. Sit in your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position. Try doing 15 per side for three sets.
The best thing about these exercises is that they offer a full-body workout and you can do as few or as many of them as you want. If you’re feeling really energetic, you can try a circuit where you work through all ten of them.
But no matter how many you do, you’ll be blown away by how effectively a quick midday workout re-energizes you and helps you knock the rest of your workday out of the park.
Want to learn more about coworking and flexible office space and if it makes sense for your business? Get in touch today.