Become a Master of the At-work Workout

You’ve heard it all before: the perils of a sedentary life and the health risks you run by sitting at a desk for 8 hours a day. But between running errands and, you know, work, how is it possible to fit in a workout? Or if you do get a break, coming back in after a sweaty summertime workout may be a no-go. The answers might be easier than you think.

It goes without saying that starting an exercise regimen requires commitment. Some people like to wake up at the crack of dawn to hit the gym or scramble out of the office in time to make the 5:30 a.m. spin class. If your schedule won’t accommodate either of these options, you’re still in luck. Just bring the workout to your workspace.

Get Moving

The goal of any exercise routine is to get your heart rate up. It doesn’t necessarily matter where or how the exercise takes place. Whether you work in a cubicle or a corner office, try these quick workouts to get your blood pumping!

Jump up—Take 60 seconds and do a set of jumping jacks. You’ve probably been doing these since grade school, but there’s a good reason for that. They will get your heart rate up and give you a boost of energy.

Go for a run (sort of)—You don’t have to be on a track to go for a run. Run in place for a minute or two, and be sure to keep those knees high!

Push it—Your office equipment can double as workout equipment. While standing, place your hands on the edge of your desk and take a few steps backwards. Using the desk for support, push down to do pushups. Try to complete 15 or 20.

Don't just stand there—Standing around waiting for a meeting or waiting in a line? Many squeeze in a quick set of squats, toe raises or lunges. Don't worry, it doesn't look as strange as you think.

Take the stairs—Don’t forget about one of the most readily available pieces of office exercise equipment: the stairs! Instead of taking the elevator, take the opportunity to stroll or lightly jog up a few flights. Making this simple swap will wake you up and help you burn calories.

Get Advanced

If you've got a chair and a desk, you can work your shoulders and back using Blade Kiss and Circles (see exercise steps here) or do some work on your thighs with Parallel (see exercise here).

Take the Lead

We’re not kidding ourselves—exercising in the office may feel a little embarrassing from time to time. But instead of letting this keep you from getting your workout in, why not try inspiring others to take part?

Try putting together an organized workout that you and your coworkers can complete in the office a few times a week. The more people that get involved, the more fun it will be and the healthier your department will become!

If you’re still a little skeptical of busting some moves in front of your colleagues, try to find an empty office or conference room to complete the listed activities. Your boss or manager should understand and support your endeavors to lead a healthier life.

And don't forget - always consult your physician before beginning any diet or exercise program.

Next: Your Diet May Be Sabotaging Your Exercise Benefits