If you are reading this, you probably belong to those who haven’t seen light on a weekday for awhile now.

And with regards to exercise, with all your time and energy spent working, you feel as though there is no way you would be able to squeeze in any form of exercise. Right?

Wrong. Because, even with such long and/or irregular working hours, there are some forms of exercises that you can do in your office or even at your desk. Sure, they may not cause you to break out in sweats of accomplishment that comes from doing a full-blown cardio workout, but they are definitely better than nothing.

Here are 4 you can consider the next time you need to work late.


#1 Desk Pushups

Photo Credits: Elite Sports Club

Don’t worry, you won’t need to get down on the ground and ruin your office attire with these pushups! All you need is about five to ten minutes out of your busy day and you get to strengthen your upper body, especially your biceps and triceps. Stand about 30cm away from your desk, put your feet together and do a slow pushup. Try to do at least 20 repetitions and then slowly increase the number you do in a set.

#2 Lower Back Stretch

This exercise is awesome for improving your flexibility and muscle strength and also core strength. Sit in an upright position on your chair and put your left arm behind your left hip. Twist your body gently to the left and hold the pose for about 20 to 30 seconds. Repeat the same action on the right to even it out.

#3 Chair Squats

Photo Credits: Workout Labs

Sitting all day can cause your muscles to go limp and flabby. Doing squats improves your core, thighs and glute muscles without the need to go to the gym! Stand in front of your chair with your feet shoulder width apart. Place your hands on your hips and squat towards your chair as if you are about to sit on it. Stop just before you touch the chair and come back to a standing position. Try to do 20 repetitions before getting back to work but if you feel like doing more later on, please feel free to do so!

#4 Tricep Desk Dips

This is a very simple exercise that will serve to shape the back of your arms to leave you with toned, sexy arms. All you need to do is with your face away from your desk, put your palms on the edge. Slowly dip down a few inches until your elbows are bent at a 90 degree angle and then push yourself back up. Strong, sculpted arms? Check.

Photo Credits: Acornish girl

Read More:

  1. 5 Excellent Fitness Exercises for Runners
  2. Crossfit – All You Need To Know
  3. 5 Basic Types of Runs All Runners Need


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