No time to work out because you’re at work all day? Let Chef V show you how to stay fit in the office. This office workout routine is all you need to stay (or get) sexy and lean.
Did you see the stunning before/after pics of our director of operations, Vicki? Vicki’s weight loss success is a result of ditching junk carbs and getting lots of good fats in her diet. In the post, I describe how proud I am of Vicki and our other client relations specialists who also are radically transforming their bodies.
But now, it’s time for “my Chef V kids” to take it to the next level and get super fit in the office. Even though the Chef V team works super hard every day and is largely glued to their desks, they can indeed stay fit in the office. (It’s because of their awesome work ethic they’re at their desks all day. And not because I’m a dictatorial micro-manager … right guys?)
This office workout I’m about to show you isn’t just for the Chef V team. It’s a kick-butt office workout routine for you, too. But don’t worry. It won’t make you pour buckets of sweat. (We don’t have showers in the office; you probably don’t either at work.) The office workout routine I’m about to show you will boost your energy and increase your metabolism.
So ready to join me? Ready to stay fit (or get fit) in the office? Let’s do it!
Sorry to jump the gun and get you excited. But before you start this office workout, I want you to right now set a timer on your phone for every two hours. The routine I’m about to show you takes only a few minutes to do. But if you do it every time your alarm goes off, you’ll keep your blood circulation flowing. Plus, you’ll get stronger.
Stay Fit in the Office With Yoga
There’s no use in doing arm curls with the office stapler. Instead, exercise your largest muscle groups like your glutes and thighs, chest and back. Some of the exercises I’ll show you in this office workout involve your whole body. That’s even better.
Exercise #1 to stay fit in the office: downward dog/cobra
For the first office workout exercise, I’m going to take a page from yoga. All you need for this exercise is a tiny bit of space where you can be lengthwise on the floor. To start, get in a downward dog position (shown above).
Pedal your feet so that one heel lifts up and the other goes towards the floor. Perform this pedaling action for about 5-10 seconds. You’ll feel a nice stretch from your calves up into your lower back. Next, hold the downward dog with both heels down to the ground as much as is comfortable. Your hands should be right under your shoulders and your feet should be hip-width apart. Leave a slight bend in all your joints (fingertips, elbows, knees). Don’t forget to breathe. Do this for a cycle of five deep breaths.
Now, slowly transition into upward dog position, which looks like this:
You can also transition into cobra, which is the same as upward dog except your legs and pelvis are completely on the floor. Updog is more advanced, so if you’re new to yoga, stick with cobra.
Slowly speed up the transition from downward dog to cobra. Try to do 10-12 transition cycles. If you want more of a stretch in your hamstrings, you can place your feet extra wide.
How does that feel? I guarantee your whole body is buzzing with energy right now. You feel more limber and more energetic. You’re ready to get back to work with laser-like focus, dedication and determination.
Really, if you just do this one exercise throughout the day, that’s all it will take for you to stay fit in the office. Get others in your office to join you. Inspire them to stay fit in the office, too!
Exercise #2 to stay fit in the office: Squat thrust with arm rows
If you want more variety, you can try this next simple exercise. Because you don’t have a lot of time to do an office workout, it’s smart to exercise your large muscle groups. I’m talking about your buns, hon! And your thighs and your back and chest.
A basic exercise you can do once your timer goes off is a squat thrust with a back row.
To begin, get off your chair. Next, stick your tush straight back. (Pretend you’re in a developing country and you’re using the potty and you’re squatting over a hole.) Your upper back should be at a 45 degree angle. You’re looking straight ahead, not down. Reach your arms out in front of you parallel to the ground. Now, quickly thrust your hips forward and give your buns a squeeze. At the same time, row your arms straight back. Your hands should be right by the side of your chest. Repeat 15-20 times. This office workout exercise targets the largest muscles of your body. This will help increase your metabolism more efficiently than if you were to just do some arm curls.
Exercise #3 to stay fit in the office: knee push-ups
You don’t have to be a Marine in order to rock out a bunch of push-ups. On the contrary, if you lack upper body strength, simply get down on your knees. The key to getting the most out of a modified push-up is to rock your body weight slightly forward as you’re coming down.
To begin, your hips should be right over your knees. And your hands should be roughly in line with your shoulders. Keeping your elbows pointed straight back, instead of coming straight down, lower yourself while using your knees to rock your momentum forward. If you’re doing it the right way, you’ll probably only be able to do 5-7 push-ups. Try for two to three sets of these push-ups a few times a day. In short time, you’ll notice a big difference in your upper body strength.
Stay Fit in the Office: Conclusion
Of course, there’s a ton more exercises to choose from for a quick, effective office workout. But try just these three exercises first. Remember, consistency is key. And don’t ignore that timer. If something comes up at work that’s urgent and you can’t exercise when the timer beeps, make it up as soon as you can. In no time, you’ll become addicted to these short bursts of activity. And if you think that in order to get in shape, you need to workout for over an hour, the good news is you’re wrong. In fact, research shows that short burst of exercise is better for fat burning! Finally, just remember that in order to keep yourself motivated to do an office workout, it really helps to have others join you.