Approximately 1.5 weeks ago I became the owner of an Apple Watch. The Boy got one for his birthday in December and my only child toy envy immediately kicked in. I’d been lusting for one and finally broke down and purchased one. While I’m skeptical about my new toys worth, it has forced me to realize how sedentary my lifestyle is. One of the watch’s features is a stand goal, which serves to make sure you stand up and move for at least one minute each hour. My first few days with the watch, I didn’t meet my goal, and that was when I realized just how inactive I am. I immediately began to wonder if this was the reason my clothes have been a little more snug lately.

I really hardcore analyzed WHY I’m so inactive and came to the conclusion that having a desk is the culprit. I spend over 8 hours each day just sitting on my butt and typically only get up long enough to warm up my lunch or take a bathroom break. While I’m hoping to transition into the field of public health soon and maybe spend a little more time on my feet, I had to find ways to burn calories  while I’m at my current desk job. Thankfully there seem to be people all over on a similar mission because I found a ton of exercises you can do at work. After a little trial and error, I picked three exercises anyone can do at their desk without drawing a crazy amount of attention to themselves.

So many of us spend 8+ hours sitting behind a desk each day. This is so unhealthy and is counterproductive to those of us trying to get in shape. Use these three exercises you can do at work to burn calories throughout the day!

3 Exercises You Can Do at Work

The Seated Torso Crunch

This exercise is great for your abs. Move to the edge of your chair and grasp the sides for balance. Slowly lift your knees toward the ceiling, so that your feet leave the floor. For an added challenge, hold every 5th rep for 15-30 seconds. Repeat for 15-20 reps, for a 30-calorie expenditure. (via Skinny Mom)

Chair Squats

Use this one to tone your bottom and sculpt those buns of steel. Stand approximately 6″ from your chair, with a straight back, lower yourself as though you are going to sit down. When your butt touches the chair, stand back up to starting position. Repeat for 15-20 reps, for at least three sets. (via Time)

Inner Thigh Press

For anyone with thunder thighs like mine, this move will help tone the area. To perform an inner thigh press, use an object that can be squeezed, such as a rolled up towel or even your sweater. Place the object between your knees, and sit up straight with your abs tucked in. Squeeze the towel or sweater with full force, hold for a few seconds, then release. Repeat 20 times, for three sets. (via FitDay)

I’m super pumped to start doing these exercises. I’m going to start off easy and try to do them twice each day (one in the morning and another in the afternoon). I know that this alone won’t get me to my fitness goals, BUT I think it will be good to engage my muscles throughout the day so that I can burn more active calories. Also, I don’t foresee this drumming up a lot of sweat so I don’t have to worry about getting gross at work or needing workout clothes. All of these exercises can be done in regular work clothes!

Do you exercise while you’re at work? How do you combat your sedentary lifestyle?


It’s time for another Thursday Three Link Up. Who doesn’t love sharing lists on their blogs?? I co-host this link up with two other awesome bloggers. Whether it’s 3 reasons you love your husband, 3 things you hate about graduate school, or 3 awesome birthday gift ideas, the Thursday Three Link Up is a place where you can share your posts and interact with other bloggers. Create an amazing post listing three things of your choosing and link up on Royalty in Reality, LiveLifeWell, or The Sparkling Southerner each and every Thursday!

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14 comments on “3 Exercises You Can Do at Work”

  1. Apple watches are the best….I got mine but broke my Iphone soon after, so trying to get another phone asp. Yes being at work all day sitting can be very bad for your health, you got to move around to stay active…love all your suggestions.

  2. I’ve been blogging and working from home for about a year now and I’ve packed on some weight. These are great ideas, never even considered trying to workout while at the desk.

  3. It’s so amazing how much we don’t realize how much we don’t move enough, until something points it out. In this case your watch. What a great side benefit of your watch. Great exercises. Will start applying them ASAP!

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