How To Exercise At Work (Without Anyone Even Noticing)

by Stephanie Montes

When you have a crazy busy schedule, it’s important to squeeze in a workout any chance you get. Sitting at your desk might seem an unlikely place to exercise, but it’s actually totally practical (think about it, you’re parked there for eight hours after all) and effective. Here, seven secret muscle-building moves you can do without your co-workers even knowing.

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Work Out At Work

Instead of riding the elevator, vow to take the stairs every time you head up to your office. Focus on pressing your heels into the ground and tightening your glutes on every step.

Challenge yourself: For extra burn, take two stairs at a time.

Every couple of hours (maybe when the office gets quiet), stand with your back against the wall and slide down into a seated position. Hold for 30 to 60 seconds, and repeat as often as possible.

Challenge yourself: Step it up a notch by placing a stack of files on your thighs.

The next time you find yourself waiting for your documents to print or coffee to brew, stand with your feet shoulder-width apart and press up onto the balls of your feet. Repeat three sets of 12 to 15 reps, or keep it up until your pages are ready.

Challenge yourself: Fire up those calves by doing one set at a time on a single foot.

Get the tightest glutes of your life by squeezing as you sit. Feel free to do this as often as you want throughout the day—you're sitting there anyway.

Challenge yourself: Hold the squeeze 10 to 15 seconds for extra burn.

Tighten your abs and thighs in a single move. While seated, straighten both legs and hold in place for five seconds. Then, bend legs without letting your feet touch the floor and repeat raises for 15 reps.

Challenge yourself: Loop your purse around your knees and position it on the top of your shins to add extra weight.

Tone arms, chest and shoulders by clasping your hands in front of you. Squeeze hands together as hard as you can and hold 10 to 15 seconds.

Challenge yourself: For a more difficult workout, pull your hands further away from your chest and do the same move.

Get ready to clench again. Take a deep breath and tighten the abdominal muscles for five seconds, then release. Repeat for 12 to 15 reps.

Challenge yourself: Hold 10 seconds for even tighter abs.