Easy Office Time Exercises For The Gym Starved Fitness Freak

Our body is the place where we actually live. A proper fitness regime is a necessity owing to the sedentary lifestyle that we are following. Taking out time from the daily routine for one’s body is quite important to live a healthy and active life.


Thanking the hectic schedules, working out at home or going to a gym is next to impossible for some of us. The way out is utilizing the break-time at your workplace. Let’s discuss some easy and effective exercises.

Walk Around

Walking is the easiest exercise that one can do to lift up the mood, combat lethargy and to avoid silly hunger pangs. One must follow the work-walk-work regime in the office hours. Add on, the break can be efficiently utilized for half-an-hour walking exercise. Walking is the solution to all the cardiovascular problems. It’s neither humiliating to do in office nor does it leave you sweating to repel people.

Use The Stairs

Simple easy office workouts

There’s no need for treadmills or elliptical machines for staying fit. Studies show that just two minutes extra stair climbing a day is enough to stop average middle age weight gain. How difficult is that to do? Stair climbing is considered a ‘vigorous’ exercise and is considered more effective than jogging.

Use those lunch breaks as an opportunity to work out. The staircase is an exercise-equipment that you won’t feel hard to find. Just a few ups-and-downs and fitness is sorted.

Chair Squats

Chair lunge for easy office workouts

credits: twc-ibiza.com

All you need is a chair and there you go.

  • Stand in front of the chair with your feet hip-width apart.
  • Raise your arms and slowly squat down towards the seat of the chair.
  • Keep your core contracted and knees behind the toes.
  • As you touch down the chair, lift yourself up and repeat.

Start with one set every day of 8-10 reps and increase them gradually. Once you are trained enough to balance oneself, remove that chair and go for simple squats.

Wall Pushups

Wall push ups for easy office workouts

credits: womenshealthmag.com

Building strength in one’s upper body is quite important. But it’s a gradual process. Take some steps towards the final outcome every day. Try this out.


  • Face a wall, standing a little farther than arm’s length with feet shoulder-width apart.
  • Lean your body forward and put your palms flat against the wall at shoulder height.
  • Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
  • Hold the position for 1 second.
  • Breathe out and slowly push yourself back until your arms are straight.
  • Repeat for 10-15 times, take rest and repeat again for two more sets.

Static Lunge

Static lunges for easy office workouts

credits: yurielkaim.com

The static lunge would make your abs and legs feel the burning calories. One has to keep the position of the body stable and solid. How? Let’s see.

  • Take a large step forward.
  • Descend into the deepest position of the lunge so as to form two 90-degree angles.
  • Hold on to this position for about 30 seconds on each side, release to switch sides.
  • Go for 20 switches and rest. Gradually increase it to 3 sets of 20 switches each.

Spot Jogging

The issue in working out in office is the unavailability of space in the periphery. What can be more conducive than spot jogging?

  • Reach for some corner at the break time and jog at your place.
  • No sweating issues? Go on for an energetic stationary jog.

The more you jog, more calories would find their way out of your body.

Wall Sits

Wall sits for easy office workout

credits: workoutlabs.com

Want to strengthen your quadriceps muscles?

  • Place your back against the wall with the feet shoulder-width apart.
  • Keeping your back against the wall, lower your hips until the knees form right angles.
  • Stay on for a while and release.

Wall sits are used as primary strengthening exercise in many sports. Now you know how effective it might be.

Stretching Exercises

If something is bothering you until now and you need something easier to adapt to your daily routine, stretching is the best option to start with. It would equip you with energy and boost your productivity making you more aware and conscious. Here’s the pictorial representation of the same.

easy office stretch eexercises

credits: ramfitness.com


Just as important it is to take care of your health and fitness, just as hard it is accomplished. To help you do more head over to our online store and browse through our collection of fitness equipment on rent. Setting up a gym at home just got easy and a lot affordable.

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1 Comment

  1. Exercising at work is a great way to stretch yourself and avoid back pain. I definitely spend way too much time sitting down, so I can’t wait to try some of these out.

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