3 Workouts for the Office

Finding the time to workout is rough. If you have a 9a-5p you’re spending almost 10 hours away from home, 5 days a week. Add on sleep, eating and trying to have a social life and that doesn’t leave a lot of time to get in much of anything else, especially a good workout out. Since my motto is that something is better than nothing, here are three short workouts that you can do on your lunch break at the office or any time you get a short break. They will help you rack up some calories to put in the bank but wont leave your sweaty and stinky afterward either.

1- Lunchtime walk.

This can be dependent on how hot it is outside but if your building is large enough going on a thirty-minute walk during the day is an ideal way to burn some calories during the day. The walk will get your blood moving from being idle most of the day too.

Workout: 30 min walk. Add stairs as an interval every 10 min, optional.

2- Resistance bands.

Resistance bands a small and relatively discrete that can be used no only on the lunch break but at times throughout the day as well.

Workout: (repeat as necessary)

  • 20 total - Leg Pulses - Sitting, place the band around the leg ( your thighs). Knees together. Pull your legs out to feel the resistance of the band. repeat this pulse

  • 20 times. 10 each side - Side Squats - Place the band around your ankles, feet together. With one leg step out to the side and do a squat. Return the feet together before stepping out the side with the other leg and doing a squat. repeat on each leg, ten times.

  • 20 total - Arm Pulses - Place the band around your arms and with your arms straight ahead of you. Pull the band apart with your arms pulsing them 20 times.

  • 10 each side - Band Twists - Tie the band around something sturdy in your office space ( i.e. a door or your desk leg). Stand so your chest is facing the band, extend your arms straight then twist your body 90 degrees. Your entire body should now be facing away from the band.

3- Body Weight.

Body weight workouts are also a great way to get the blood moving on the fly.

Workout: (repeat 2-4 times)

  • 10 Desk Push Ups - Place your hand on your desk and move your feet back so you are at a 45degree angle. Tighten your core so that you are in a straight line from your shoulders to your heels. Lowers yourself down so your chest touches the edge of the desk then push yourself back up.

  • 30 second Wall Sit- Find a wall to sit on and place your back flat on the wall. Lower yourself so that your knees are 90 degrees. Hold this pose for 30 seconds. ( tip: get the timer on your phone set to start before you sit on the wall.

  • 10 Lunges - Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

  • 10 Seated bicycle - Start sitting in a sturdy chair. Ease back into a comfortable position with your hands holding the chair for extra stability. Lift both legs up and bend your knees. Make biking motions with your legs.


Has your gym buddy let you down for the umpteenth time? I can help you stay motivated and accountable with working out like you said.  




Do you need:

  • Motivation

  • Help to decide when to workout

  • Figuring out what exercises to do

  • Someone to report to, to make sure you're doing what you said