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Low Impact Office Workout

Written by on February 10, 2022

If you’ve been trying all week to get started on a workout regime but life keeps getting in the way here are some quick low impact office workouts you can try at your desk. You can do this circuit 4 times for an effective lunchtime burn without leaving the office or ruining your hair and makeup!

1. Squat

  • Stand with your feet hip-width apart.
  • Your toes, knees and hips should all be facing forward.
  • Bend your knees and push your hips backwards as if you were going to sit on a chair.
  • Make sure you keep the weight on the heels of your feet.
  • Return to a standing position.
No-sweat office exercise 1: The squat

2. Office Chair Knee Tuck

  • Starting in a push-up position, have your feet on the chair.
  • Make sure you brace your core and slide your knees towards your chest, slide the chair towards your body.
  • Make sure your core is always activated.
  • Slide back to start position and repeat.
  • Slide and glide 20 times.
No-sweat office exercise 2: The office chair knee-tuck

3. Desk Push-Ups

  • Stand facing your desk.
  • Position your hands on the edge of the desk, slightly wider than shoulder-width apart.
  • Perform a normal push-up movement.
  • Ensure that your body is completely straight at all times throughout the movement.
No-sweat office exercise 3: The desk push-up

4. Static desk bicep contraction

  • Sitting at your desk, put your hands under the desk, as if you were to lift the desk with the palms of your hands.
  • Keep your elbows as close to 90 degrees as you can.
  • Perform a static contraction (make your biceps contract without moving your elbow) as hard as you can with good posture for 30 seconds.
No-sweat office exercise 4: The static desk bicep contraction

5. Controlled Desk Dips

  • Place your hands on your chair and slowly lower yourself up and down
  • Make sure to only lightly brush the chair with your back as you move.
  • Keep this one up for 20 reps.

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