It’s hard to find time to workout when you are juggling a 40+ hour work week with everything else you’ve signed up for outside of the office. It should be less daunting to find 10 minutes of free time throughout your work day that you could dedicate to fitness. We’ve put together a quick 10-minute workout that you could do at your desk, so you could improve your health without dropping the ball at work. Try substituting the last 10 minutes of your lunch break or the first 10 minutes after 2pm to try to give yourself a much needed boost.
2-Minute Warm Up
Warm ups are important to prevent injury during your 10-minute workout. There are a few things you could do to loosen up your muscles. Start with ten shoulder shrugs before moving your shoulders into a circular motion. Make sure to move both clockwise and counter-clockwise. Then switch to some wrist stretches – check out a few here. Finish up with some calf , hamstring, and quad stretching to loosen up your legs. Many of these stretches can be done as you are finishing up your lunch or reading emails.
If you have a gym in your office, then feel free to try some of these exercises there. We’ve put together a list of exercises that anyone could do at their desk with just 10 minutes to spare. The exercises are separated out for each day of the work week so that you can target different muscle groups.
Monday (Push Day)
This day will be focused on exercises that key in on pushing.
- Push ups – Feel free to do inclined push ups against your desk or a wall if that is easier.
- Chair dips – Use your chair to do dips at your desk to work on your triceps.
- Water bottle press – Fill a water bottle up and extend it into the air with one arm and then bring it back down to ear level. Do this 15-20 times with one arm and then repeat with the other arm.
Tuesday (Pull Day)
This day will be focused on exercises that key in on pulling.
- Under desk pull ups – It’s exactly what it sounds like. If you have a sturdy desk, lay face up underneath with your legs flat in front of you. Use your arms to pull yourself up to the desk and lower yourself back down to the ground. Rinse and repeat.
- Water bottle curls – Fill up a water bottle and do one arm bicep curls with the water bottle. Switch to use the other arm.
- Water bottle shrugs – Use the same filled water bottle to do one arm shrugs for your shoulder muscle.
Wednesday (Leg Day)
This day will be focused on exercises that key in on leg muscles.
- Desk squats – Lower your chair to the lowest position possible and do 10-15 squats where your butt barely touches the chair before you stand up.
- Calf raises – Find sturdy books or a block of wood and do 20-30 calf raises while using your desk as a balance.
- Lunges – Set out to do 20 stationary lunges behind your desk to finish off the work out.
Thursday (Core Day)
This day will be focused on exercises that key in on your core.
- Desk chair swivel – Sit in a swivel desk chair and try to turn the chair 360 degrees without using your hands or feet. Once you turn the chair all the way around, try turning it 360 degrees the other day using just your obliques.
- Balance act – Stand on one foot for 30-60 seconds to work on your core through balancing. Switch feet and repeat.
- Abs squeeze – Take a deep breathe and flex your abdominal muscle for 15 seconds. Release and repeat after a 30 second break.
Friday (Flex Day)
This day should be used to work in any exercise that you didn’t get to this week. It can also be used as an extended stretching day. Try some different yoga stances at your desk to throw some variety into your week. Congratulations! You’ve made it through a week of 10-minute workout routines.
2-Minute Cool Down
Your heart rate should be elevated at this point. This is a good thing. Now, let’s work on slowly bringing that heart rate back down while cooling down your muscles. Start by walking in place at your desk for 45 seconds. Then start stretching your arms and legs, but focus on the muscle group you worked that day. Check out this guide to basic stretching for some stretches that target different muscle groups.
So you’ve incorporated the 10-minute workout into your daily work routine. You could add a little extra workout with this bonus exercise. If you work in an office that has stairs, create a new habit to use those every morning and every evening instead of using the elevator. This will help you start and finish every day with a small amount of exercise. Your heart will thank you 🙂