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9 Exercises You Can Do at Work | Workplays Blog

9 Exercises You Can Do at Work

Exercises You Can Do at Work

What are exercises that can be done at work?

1.  Jogging/running up and down the stairs

2.  Pushups

3.  Planks

4.  Wall Sits

5.  Chair Dips

6.  Calf Raises

7.  Squats

8.  Leg lifts

9.  Jog in place


One of the best investments any start-up company can make in the Philippines is a virtual office. It’s a great way of being able to have a virtual professional address while being able to work remotely. People that invest in such a “space” enjoy a more balanced work life. They can focus on themselves, their family, and passions while being more productive and efficient at work.

Other workers don’t get to enjoy that balance as much and one of the first things that suffer is their fitness. Luckily, there are many exercises that are so portable that can be done within the office. So, whether or not you work in a virtual office or an actual office, you can definitely benefit from these following workouts:


Climbing Stairs

Climbing Stairs

If you are in an office building with a set of stairs, then this is the workout for you. Simply use the stairs to walk, brisk-walk, or run. Brisk walking for at least 2 minutes is a good middle ground. It will get your heart rate up without creasing your outfit too much.




A powerful workout you can do anywhere is pushups. This will greatly exercise your pectorals, deltoids, triceps, and other muscles while getting your mind and body working at its fullest.

Since all you need is the floor, just be sure that you do this in an enclosed space. You can also use your office desk to do this exercise. All you have to do is to place your hands on the desk and angle your body 45 degrees.



When working out, core training is one of the best exercise types that you can do to build full body strength and functional fitness. This exercise is great, especially since the most efficient core workouts don’t require any equipment.

One of a good core exercise is planking. These greatly works out the back muscles and the glutes. To get the best of both worlds, rotate between planks and hold every position for 30 seconds. Do this for two or three sets for best results.


Wall Sits

The simple move of wall sitting is actually a great way to improve endurance and strength. All you need for this work out is a stable wall. Just lean your back against the wall and slide down while bending your knees. Then, stop when your thighs are perpendicular to the wall. Hold this position for 30 to 60 seconds.


Chair Dips

The chair dip is a military-recommended exercise that ultimately boosts your strength. Simply sit on a chair, place your hand on the edge of it outside of your legs, and then bring yourself forward until your butt is hanging off of the chair. This is the starting position of a chair dip. From here, bend your arms to bring yourself lower to the ground; around 6 below the seat is good. Lastly, bring yourself back up again. Repeat the motion 10 times to complete one set. Do as many sets as you can.


Calf Raises

To tone your calf, do this version of calf raises:

First, look for something that will help you balance, such as a wall or desk. Then, raise your heels as far as you can from the floor. Lastly, slowly lower yourself back to the ground. Do this for 15 times. To make this work out more effective, hold something heavy while doing this.




For an effective lower body workout, look no further than squats. Doing this for sets of 10 squats each will give you the best results. Just be sure that you are properly positioned in order to protect your knees.


Leg Lifts

Here’s something that you can do literally while you are working. Leg lifts can be done while you are sitting – even when your legs are tucked under your desk. To do this, extend one of your legs and hold that position for 20 seconds. Do the same for the other leg afterward. This is the basic workout. To amp it up a little bit, create small circles with your foot extended. Then circle your leg 5-10 ties in both directions. Do the same thing for your other leg.


Jog In Place

This is as simple as it seems. Just get up from your chair and start jogging in place. You can also choose to run or walk depending on your level of activeness. Do this for around 30-45 seconds for 3-5 sets for a good cardio workout.

For a bigger challenge, bring your knees up to waist level to perform a high knee run.


Key Takeaway

Who said you can’t work out while working? These simple, easy, and fast exercises will definitely help you from getting fit – whether you are at the office or at home. Not only will you be able to stay fit and healthy every day, hence, will also keep you energized and alert all day.


About Sean

is a motivational speaker and is the head honcho and editor-in-chief of SEO Hacker. He does SEO Services for companies in the Philippines and Abroad. Connect with him at Facebook, LinkedIn or Twitter.