5 Ways to Fit a Workout Into Your 9-to-5

Last post we talked about that tricky balance between maintaining a successful career and staying fit. Many suggestions revolve around making time for an activity or joining a team, but what if there just aren't enough hours in the day!?


Sitting at a desk all day doesn't have to be the end of your healthy workout life. There are plenty of ways to fit smaller exercises into your day so you don't lose a couple hours jetting over to the gym. Give one of these a shot:

1) Micro Workout

Having to take a chunk of time out of your already busy schedule is a huge portion of the reason you're just not working out. Add in the time it takes to get to the gym and stretch and shower, and you're looking at a big portion of your daily free time.

But no need for a formal Work Out - fitting smaller exercises in throughout your day is just as beneficial to your health in the long run. Plus it hurdles the mental block you've built up about making time for exercise.

Follow this list, doing 30 seconds of activity followed by 10 seconds of rest:

  • Jumping jacks
  • Wall sits
  • Push-ups
  • Crunches
  • Chair step-ups
  • Body weight squats
  • Tricep dips on a chair
  • Planks
  • High knee running in place
  • Lunges
  • Side planks, each side

2) Make Your Commute Work(out) for You

If you're close enough to work that you can turn your trip to/from the office into exercise, do it! Whether it's a run,  a roller blade, or a bike ride, it'll get your metabolism boosted and the endorphins pumping for a great work day. You have to get to work somehow, and saving money while burning calories is good for the heart AND mind (and wallet).

3) Lunchtime Fitness Class

While perks like time off and health insurance come standard these days, companies are realizing the advantages of offering less typical benefits. See if it's possible to have a yoga or pilates instructor come to the office during your lunch break (if you have the space). It's likely your superiors will enjoy some appreciated (and grateful) employees and your lunch break won't feel like a waste of time.

4) Yoga Ball Chair

Maybe you don't buy into this, but sitting on a stability ball at your desk has proven results. Studies have found that workers who sit on a stability ball burn 4.1 times more calories than those in regular office chairs. Sitting on an object like this improves your core muscles and strengthens legs muscles as well. Considering your need to spend so much time behind a desk anyway, you might as well try it!

5) Get a Gadget

A Fitbit will help you make sure your steps are up, but what about something that'll keep you active while you sit and work? Get an under-the-desk stair stepper and activate those legs while you're on a conference call. Or maybe even try a DeskCycle and pedal while you type.

Just because you have a desk job doesn't mean you have to live a sedentary worklife. There are tons of options for staying active, and we hope you'll try one of these!

Posted: 6/2/2017 9:51:40 AM by Amanda Wahl | with 0 comments