You won’t exactly be “punished” for missing an aerobics class or forgoing your weekly weight training, but that doesn’t mean you should totally stop exercising if you’re on a full schedule. There are very simple exercises you can do at the office for those times when you simply can’t squeeze in your gym schedule.

There are simple routines you could perform even while you’re working, say, in front of a computer monitor. At several times in the day, you can help your body relax by taking deep breaths through your nose and holding them for a couple of seconds before exhaling through your mouth.

Head turns are also easy to perform and help prevent stiff necks. Relax your shoulders and slowly turn your head to one side; then center, looking straight ahead; and then to the other side. Hold each position for about 3 seconds before moving on to the next. Repeat this for about 10 times.

Give your shoulders a similar workout by rolling both at the same time, repeating the motion 20 times.

Prior to performing exercises, even those which are as simple as the ones you’ll find below, you need to do some stretching exercises to loosen your tired muscles and unwieldy joints. Do warmups for about 4 minutes and cool down for more or less the same duration.

Exercise 1 – The Front Lunge
lady doing lunge exercise
Get up from your desk and stand with the feet apart, approximately at your hips’ width. As you contract your abs, make a large step forward with your right leg.

Lower your body to the floor by bending your knee, and hold this position for 2 seconds. Use power in pushing off with your front leg to return to the starting position. Switch legs and repeat this for 20-30 times.

This simple exercises helps tone the quads, gluteus maximus, hamstrings, and calves.

Exercise 2 – Front Squat Shoulder Press

Start by standing with your feet apart at hip width.

Contract your abs and cross your arms over your chest. As you inhale, lower your body to your heels into a squat. Make sure that your knees are aligned with your ankles.

Hold this position for 2 seconds, and then slowly revert to the starting position as you exhale. Raise your arms as you stand, but do not lock them. Refrain from arching your back. Repeat this exercise 20 times.

These squats help tone the hamstrings, gluteus maximus, shoulders, and quads.

Exercise 3 – Abdominal Curls

As you sit on the edge of your chair (make sure it’s stable), extend your arms in front.

While keeping your back straight, slowly contract your abdominal muscles and lower your torso towards the back of your chair without letting your back touch the seat. Hold this position for 2 seconds and repeat 10 times.

A variation of this exercise is done by crossing your arms over your chest and curling your shoulder downwards towards your hips, pulling your abs in. Hold your position for 20 seconds and repeat 10 times.

When doing these exercises, make sure you remove high-heeled shoes and constricting jackets. You can also make use of paraphernalia, such as a body toning bar, for the first two office workouts.

M. Jamal

P.S. Have you ever tried some sort of exercise at office? Whether during coffee break or when you were working late into the evening… did it help keep you motivated and on track? Let us know what you think (hit ‘comment’)

P.P.S. Below is an interesting video that shows 3 at-office exercises for your triceps, abs and legs.

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10 Comments


    I am soooooo glad i saw this workout. i’ve tried it and believe me, it’s tough for me for that first try-outs. What keeps me motivated doing it again is the trainer who looks great and I aspire to have that kind of bod! And you know what? I’ve sign up for Pilates and Kick Boxing classes! Thank you so much for the motivation!

    « Sarah »
    Sep 25, 2007 at 2:13 pm


    Woow Sarah, I’m glad you moved from ‘motivation’ into ‘action’. That’s essential. And the motivation image you used is powerful, so keep it up. Looking forward to hear how your Kick Boxing sessions go ‘-)

    « mjamal »
    Sep 25, 2007 at 9:48 pm


    I always make sure that i get an exercise each day, exercise keeps me fit and healthy.-“,

    « Max Wood »
    May 26, 2010 at 8:08 am


    can you propose something real simple for a couch potato

    « Boobie »
    Jun 21, 2010 at 9:28 am


    the best exercise are full body exercises like military press and also swimming..-:

    Jul 19, 2010 at 4:31 am


    i alway love to exercise during the day because it energizes me:::

    Aug 31, 2010 at 7:46 am


    Hey – nice write-up. Ahh, our old friends the lovehandles! For me I’ve discovered that the best solution to get rid of them is by simply lower my entire percentage of bodyfat to under 8 percent. I have typically been a fan of a Paleolithic regimen. It is much more natural and how we evolved to eat. Read up on it when you have a chance and drop me an email with what you think. Anyhow… slick blog… I’m subscribed to your feed now so I’ll be checking in regularly!

    Sep 17, 2010 at 4:50 am


    i always exercise at leat 3 times a week to develope fuller muscles and cut down on body fat`”~

    Oct 11, 2010 at 7:53 am


    The abdominal curls work great! thanks for the tip!

    Nov 15, 2010 at 10:29 pm


    i do a lot of heavy exercise twice a week and it really helped my health to be on excellent condition “*;

    Dec 13, 2010 at 6:33 am
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