Unless you stop for a coffee or pick up some copies, you spend about half of your time at an office, that is, sitting and not moving. Of course, this has an impact on your physical well-being, and it may have long-term negative implications such as being overweight or experiencing muscle soreness. But who’s to say that working out in the office isn’t a good way to stay in shape?

To burn calories, you don’t need a lot of time or a large amount of room. There are brief and basic exercise routines that can allow you to maintain a healthy weight without requiring a lot of juggling. The following are some sequences suggested by HCN experts:

Contents

1 1. Calf Raise
2 2. The tantrum
3 3. Celebration squat
4 4. Wallpapers

1. Calf Raise

Obviously, the last thing you want is for your work to draw attention to itself, right? This is a low-key but incredibly effective workout. Instead of shifting your feet aimlessly because you’re nervous, concentrate on training your calf muscles. Lift your feet off the balls of your feet while sitting, tighten your calf for two seconds, and then release. Rep the process numerous times. You can make it more challenging by placing your trash can under your feet and holding yourself with only the tips of your fingers. Reps should be between 10 and 12.

2. The tantrum

Stretch and flex your legs while sitting in your chair. When your legs reach 90 degrees, use force to brake. With your arms, you can accomplish the same thing. You’ll see how your arm gets a turned bicep as a result of this exercise.

3. Celebration squat

Perhaps you received a promotion or had a particularly productive day at work. Jump squats are a great way to celebrate! Look for a room that isn’t occupied. As if you were jumping for delight at some good news, get into a deep squat position and push yourself as high as you can. Repeat this exercise four to six times.

4. Wallpapers

You can do these triceps exercises practically anywhere, including your desk. Sit with your hands on the edge of a strong desk or chair without casters, feet planted on the floor a step or two away from the table or chair. Lift your body with your arms straight, then bend them to a 90-degree angle so that your body “plunges.” Hold for two seconds, then straighten while maintaining your body’s elevation on your support. Perform 8–10 repetitions while maintaining a straight back.

There’s no longer any excuse for not staying in shape, even if you’re the busiest person on the planet.