When you have a busy work schedule, it can be hard to find the time to get to the gym. Working from home can reduce your commute, but it can also reduce your opportunities to drop by a fitness class or a quick stop at the gym on your way to and from work.
But not being out at the gym doesn't mean you need to abandon your fitness routine. With these eight exercises, you can get a great workout without leaving your home office. Let's check them out!
8 Great Ways to Workout in Your Home Office
1. Seated Leg Extensions
Seated leg extensions are an exercise that you don't even need to get out of your chair for. This exercise uses the quad muscles in the thighs, which can help support the knees and hips. Leg extensions are often performed using a specialized machine but can also be done in a normal chair with minimal equipment.
To perform a seated leg extension, extend your legs out in front of you from a seated position. The leg should be almost straight but without locked knees. This exercise can be performed using just body weight. To increase its difficulty, you can include a resistance band or a weight balanced on the ankles to build more strength.
2. Lunges
Lunges use many different muscles in the lower body and can be used to work out quads, calves, and glutes. If you have an adjustable standing desk, then you can create more space by tucking your chair away and giving yourself a nice little workout zone. You can even push your chair behind you and do some lunges between your tasks.
To perform a basic lunge, step forward with one leg. While keeping your torso straight, lower your back knee until it almost reaches the ground. The other knee should be at a 90-degree angle. Repeat the motion on the other side until you start to feel the burn.
3. Jumping Jacks
Jumping jacks are a cardiovascular exercise that requires no equipment and minimal space to perform. They are a great way to get the blood pumping quickly and are often used in sets as warm-ups to other exercises. To do a jumping jack, start from a standing position with your feet shoulder length apart with your arms down by your sides.
Jump into a position with your feet in a wider position raise your arms simultaneously, and then jump back into your original position. This exercise is a great option for
want to get a bit of added fitness work throughout the day.
4. High Knees
High knees are an exercise that uses the lower body, core muscles, and cardiovascular system all at the same time. It's a great way to burn calories and build strength. It also helps build up the muscles that help promote good posture.
To do high knees, lift your knees above your waist alternatively, while pumping your arms as though you were running. Performed in sets, this can be a great warm-up or standalone exercise.
5. Push Ups
Push-ups are a classic iconic exercise that works the biceps, triceps, and abdominal muscles. This body-weight exercise is a good way to stretch and strengthen abdominal muscles and can help promote good posture.
To correctly perform a basic push-up, start from a position on the floor with your weight on your hands (slightly wider than shoulder length apart) and the balls of your feet. Your arms should be extended but not locked.
Lower your upper body until your elbows are at a 90-degree angle, and then lift yourself back up to your original position. Many variations of push-ups focus on particular muscles.
6. Shadow Boxing
Shadowboxing is a full-body exercise popular with boxers and martial artists. It requires no equipment and minimal space, making it a good option for both working out at home or while traveling.
To shadow the box, assume a boxing stance and practice punching in the air while maintaining proper form and footwork. Shadowboxing is usually performed in timed sets, such as 10 or 30 minutes.
7. Burpees
Burpees are a combination exercise that combines the benefits of push-ups, squats, and jumping jacks into a simple routine that exercises a wide range of muscles. They are often performed using only body weight but can also be done with light dumbbells for added resistance. To perform a burpee, start in a squat position.
From this position, drop down to the floor and do a single push-up. From there, bounce back up into the squat position and then perform an explosive jump. When performed in sets, burpees are a great cardiovascular exercise.
8. Stretching
Stretching is a great low-impact way to get a little exercise in the office and can be used either by themselves or together with other exercise routines. Stretching can improve flexibility, and circulation, and relax tight muscles.
Some popular stretches that can help in an office environment include spinal twists, neck rolls, and shoulder rotations, but there are countless variations to choose from depending on where you are sore or what muscles you want to work out.
There are even stretches that incorporate the use of a chair or desk, which can be perfect for those with smaller offices. Find out what works for you, and you'll stretch out those stresses and strains that can happen when working at a desk all day.
Final Thoughts
Being stuck in a home office all day doesn't mean you need to sacrifice your fitness and flexibility. With these exercises, you can stay energized and fit at work without ever needing to go to the gym.
