Making sure you have a clear space, stand with your feet together and your arms bent at the elbow, then move into a normal lunge position. After this, jump straight upwards with your arms raised in the arm and land back into the normal lunge position. Repeat this on both legs.
Under your desk, simply raise both legs at once upwards, and slowly lower them down. Repeat this action over multiple times.
- 10 minutes
- 70 calories
Good for: Lower Body
Using a non-moving chair perch on the edge of the seat and slowly stand up with your arms by your sides. Lower yourself until you gently touch the chair and then stand back up, remembering to breathe. Repeat. For extra points, hover just over the chair for 30 seconds.
Good for: Quads, hips and hamstrings.
Standing against a wall, squat down to a 90-degree angle as if sitting on a chair, hold this pose for a few seconds and then slide back up. Repeat the action multiple times.
Good for: Legs, abdomen and upper thighs
Standing on the spot, lift your leg up in front of you, bringing both arms down on either side at the same time. Repeat this action on the other leg and swap between them multiple times.
Stand at Your Desk
Good for: Lower blood sugar levels, reduce back pain.
Simply standing at your desk while you work is a low intensity way to boost your health and improve your posture. You don’t need to surrender your seat altogether, try standing for half the day. Make sure your desk can be properly converted into a standing workspace to avoid any aches and pains.
Good for: Back and glutes
Position yourself behind your chair at your desk and hold onto the back for support. Raise your right arm towards the ceiling and lift your left leg behind you for 30 seconds to stretch out your back. Repeat the action with the opposite arm and leg.
Using Gym Ball as a Chair
Good for: Back and spine health, stability, muscle balance
Using a gym ball as a chair will mean your body has to constantly make small adjustments to stay balanced and will exercise several muscles in doing so. As well as this, your posture will be improved.
- 8 hours
- 400 calories
Jog on the Spot
Good for: Legs
Stand to the side of your desk and jog on the spot. If you want to challenge yourself, be sure to lift your knees as you do this.
Seated Arm Circles
Good for: Arms
While sitting down, stretch your arms out at your sides and press your shoulder blades together. With your palms facing down, circle your arms forwards around 20 times. Then, face your palms upwards and circle your arms backwards around 20 times. After this, circle your wrists 20 times in each direction.
Running up the Stairs
Good for: Legs
When climbing steps, pick up the pace and run up them for an incredibly increased calorie burn.
Lunge and Walk
Good for: Legs, thighs and quadriceps
Find an empty space, such as a meeting room or corridor and try lunging as you walk. You can use tables and chairs for support if needed.
Although these exercises are great to keep you active while at work, we’re not medical experts, and all of your fitness and health advice should be given by a doctor.