Tips for working out at Work

Three pound weights

If you have a private office (or an area where you won't interfere with business), you can do body-weight calisthenics. I set an interval timer app on my phone to 3 rounds of 14 exercises. 30 seconds on/10 seconds off, I do jumping jacks, squats, push-ups, planks, etc. Takes about 30 minutes out of my lunch.

I know this might sound strange, but try doing squats, lunges or jumping jacks each time you go to use the restroom. Just wait until the bathroom is empty, unless you feel comfortable doing them with people around. You can also sit on a workout ball at your desk. Also, another way is to always use the stairs. If you have a spare minute, spend it walking up and down a flight of stairs. Another idea- park your car a distance from work and walk. Just be active and you can easily burn an extra 100-200 calories.

lunges when you get up to go to fax or printer. I did just bring those 3 lb weights to work and use them at my desk when I am researching (and thus do not need both arms). goal is to have some pretty awesome triceps by summer (in Phoenix, which is like, late March? LOL) :bigsmile:

How about beating your computer into a pile of scrap metal and plastic?

:laugh:

I try to walk up run down or run all the way the 4 flights of stairs in the back of building that no one uses, before i go home, a little sweat is ok that way

As to the car, dangerous. I wouldn't recommend at all.

As to office - i second (or 3rd, etc) the bathroom exercises. If i need a little pick-me-up or it's too cold/too hot to walk outside, I'll go in there and do Squats, leg lifts, cross lifts, side lunges, wall push-ups & standing calf raises. At least 2 sets of 10-20 reps. Takes me less than 10 min.

While sitting at stop lights in your car, pull your shoulders back and hold, then repeat. This will work your back muscles. It seems easy at first but you'll start to feel the burn pretty quickly. See the first part of this video for a demonstration: http://www.youtube.com/watch?v=VA1fDQyI7-I.

In my building there is a small library way down on the bottom floor that nobody ever uses. I do my stomach work and back stretches down there during my morning breaks.

As far as things you can do on the clock without arousing suspicion of your lack of something to do, take a longer route to get places in the office (break room, restroom, etc.). Get up and go to a co-worker's office/cubicle when you need to talk to them, rather than calling, emailing, IMing, etc. Every so often, get up from your chair and do a set of push-ups and body weight squats (or goblet squats if you have something of reasonable weight in your office). Otherwise, aside from walking on breaks and taking the stairs, I really don't think you should be trying to "work out" at work. Everyone understands taking a few laps around the parking lot at lunch, but when it goes further than that, it starts to look like you're trying to use work time to avoid working out on your own time. And "working out" in the car is definitely overkill. Draw a line. And draw it before "biceps curls at the intersection."

If you have an office with a door, close it on breaks and lunch and do whatever you want - pushups, squats, resistance bands, any non-jumping exercise.

If no door, you could always use your breaks to walk the stairs (if you have them). If you don't have BP problems, you might try isometrics at your desk. (these can raise BP while you do them so best to avoid if you have hypertension).

I would skip the car workouts, other than maybe some butt clenches. Whatever you can do in the 6 min sitting in a car is probably not worth taking your focus off the road.

In addition to all of the above. I use a standing desk. I do all kids of exercises while I wait on files to load or reports to run. My company would not invest in an expensive standing desk so I made my own. I bought a $14 coffee table from Wal-Mart, cut the legs to meet me height requirements. Wola! A standing desk. It sits right on top of my regular desk. The coffee table is large enough to hold my lap top with docking station, my monitor, and a mouse. The great thing is, if I just NEED to sit. I just undock my lap top and sit. I LOVE IT!! I found it made a HUGE difference.

Okay,
So aside from taking a walk on my lunch break. Does anyone have any tips for working out at work?

Another question:
I know it is dangerous to do anything other than drive while driving a car, but what about working out at a stop light. I have 12 on my commute if i hit half of them that is like 6 minutes of sitting there. So any car/while sitting idle work out ideas?

I'm all for keeping active while at work...it's not good for your health to sit on your butt for long periods of time. I take frequent walks around the office, walk on my lunch, squats, jumping jacks in the bathroom...all sorts of things. Keep the blood pumping......BUT - this is in no way a substitute for a proper work out. Work out before or after work or on your lunch hour if you have to!!!!

Exercises for while your in the car? Why? If it's a long drive stop and stretch your legs. If it's not a long drive don't worry about it!