Photo: Office Workout

Most of us will feel quite exhausted when we’ve reached home at the end of the day, and the thought of heading to the gym after a long haul in traffic can be dreadful. However, that doesn’t mean you have no opportunity to work out, because you can still keep fit when you’re at work! Find out how you can use your time in the office to get your heart rate up by reading our tips below.

Tip 1 – Take the stairs

Photo: Walking up the stairs

Instead of taking the lift all the way up to your floor, you can stop five to ten floors before your office and take a slow walk or jog up the stairs. You’ll get a chance to stretch your legs more than you would otherwise.

Tip 2 – Wrist stretch

Photo: Stretching

Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.

Tip 3 – Water bottle weights

Photo: Lifting water bottles

Use a full water bottle as weight to increase the difficulty of your work out. You can do front raises, overhead presses and bicep curls with a water bottle.

Tip 4 – Abdominal stretch

Sit on the edge of your chair and stretch your arms out in front of you. While keeping your back straight, contract your abdominal muscles. Relax, and repeat ten times.

Tip 5 – Chair squats

Photo: Chair Squats

Lift your rear end off of your seat and hold for a few seconds. You can do this quickly when you get in the office, before lunch or when you’re about to leave work.

Tip 6 – Walk the hallway

Photo: Walk down the hallway

Instead of sending your colleagues a private message, use your legs! Walk down the hallway as fast as you can without actually running.

Tip 7 – Lunge

Photo: Lunge

If you’re usually the first one in the office, or if you don’t go out for lunch, you can do this without having your colleagues stare at you. While walking, take the widest step you can and lunge forward. Do five lunges for each leg.

Tip 8 – Pretend to jump rope.

Hop either on both feet at once or alternating feet for 20 seconds. Again, you can do this in an empty office or parking lot, just before you hop in and drive back home.